It’s a mainstay of dietary advice for anyone engaging in intense exercise: fuel up with carbohydrates.
However, intriguing new details about pop superstar Dua Lipa’s strict diet (which is said to fuel her heartbreaking dance routines on tour) suggest this may not always be true.
Speaking on a British podcast this week, the singer said her nutrition plan for the tour consists mainly of steak and vegetables.
Their nutrition team prioritizes protein, which means breakfasts typically include eggs, fruit, and bread.
Far from fueling up with pasta dishes, his favorite post-cardio snack is a banana with cashew butter.
According to Ukrainian-born Dua, this regime gives her enough stamina to endure hours of physical work on stage.
So how did he do it? And does this mean you shouldn’t bother carb loading?
Carbohydrates, including bread, pasta and rice, are a critical fuel source for training.
Instantly converted to sugar in the bloodstream, they provide a quick burst of energy and sustain the body through intense exercise sessions, such as high-intensity workouts that keep Dua Lipa in tip-top shape.
Trainers who train their clients for marathons preach the benefits of eating pasta and bagels before the race. Leftover carbohydrates are stored as glycogen and used for easily accessible energy.
But a carbohydrate-rich meal before exercising is not necessarily necessary. In fact, some experts say it could hinder an athlete’s performance.
This is mainly because carbohydrates can cause a spike in blood sugar followed by a sharp drop, causing fluctuating energy levels.
But protein-rich meals can help maintain healthy blood sugar levels without spikes or crashes.
Taylor Thomas, founder and head coach of Thomas Endurance Coaching, saying Carbohydrates are often considered the endurance athlete’s best option for sustained energy, but protein is better suited to give the body what it needs “to repair and replenish itself from the damage experienced during training.”
The body breaks down proteins into their amino acid components, which are then absorbed into the bloodstream and transported to various tissues.
While proteins are not generally used for energy in the same way as carbohydrates, they are essential for tissue maintenance and repair.
And if there are no accessible carbohydrates, the body carries out a process called gluconeogenesis in which amino acids from broken down proteins are converted into glucose or energy.
Dua Lipa is shown performing in Denmark in 2022, while in the middle of her Future Nostalgia tour.
In addition to maintaining a strict low-carb diet, Dua Lipa enjoys high-intensity interval training and yoga.
Dua Lipa in the photo at the Brit Awards 2019
Trainers recommend eating 15 to 20 grams of protein before intense physical exertion.
Protein before a cardio-heavy workout or live performance helps prevent the breakdown of muscle fibers (the cause of post-workout soreness) and preserves muscles by providing the body with a constant source of energy.
However, some carbohydrates are needed before exercise.
Fitness professional Taylor Thomas added, “The number one focus should be primarily on the body’s primary fuel source: carbohydrates.”
‘Carbohydrates produce glycogen, which is where most energy comes from during prolonged activity. Experiment with smaller amounts of protein during exercise keeping in mind that glycogen is key.
A study published in the Journal of applied physiology Of the benefits of carbohydrates for cyclists, researchers found that those who drank a carbohydrate-rich pre-workout drink before getting on the bike were able to exercise 23 minutes longer than those who didn’t drink it.
Another study, also in cyclists, found that after about 190 minutes After exercise, those who drank a carbohydrate-rich drink had higher levels of muscle fuel compared to those who drank a placebo solution with no added carbohydrates, indicating that higher levels of muscle glycogen helped them maintain their performance. for longer before becoming fatigued.
Trainers and dietitians recommend consuming one to two grams of carbohydrates per kilogram of body weight about one to two hours before exercise, meaning a 150-pound person would need at least 68 grams of carbohydrates before exercise.
