Carbs May Age Athletes Faster Than Believed

Decades of advice for athletes to consume high carbohydrates may be inadvertently speeding up their metabolic aging. Research indicates that fatigue is not solely due to fuel depletion but is influenced by blood sugar instability and brain energy levels, which are tied to metabolic health.

Consuming excessive carbohydrates, particularly for workouts under an hour, can lead to elevated insulin and suppressed fat burning, creating a sugar-dependent energy system. This pattern mirrors early stages of metabolic disease. Alarmingly, nearly 30% of lean, fit athletes adhering to conventional high-carb sports nutrition guidelines exhibited prediabetes markers.

These markers, including higher fasting blood sugar and less metabolic flexibility, are early indicators of accelerated aging and increased chronic disease risk. The good news is that these negative effects often improve rapidly once carbohydrate consumption is reduced. This highlights the importance of metabolic flexibility – the body's ability to efficiently switch between fat and carbohydrate for fuel – as a key factor in longevity.

Prioritizing stable blood sugar and intentional carbohydrate use, rather than simply maximizing output, can help athletes maintain performance while protecting their long-term health. Fueling for longevity involves preserving muscle mass and metabolic systems, ensuring athletes remain strong and competitive for decades.