Among trained male cyclists, consuming a diet high in carbohydrates results in a higher amount of time during exercise with blood glucose levels between 121 and 180 mg/dL compared to a low-carbohydrate diet, reflecting larger increases in blood glucose after eating and training.

In trained male cyclists, switching to a diet with very little carbohydrate for seven days lowers average glucose levels in the body and reduces fluctuations in glucose compared to a diet high in carbohydrates.

When trained male cyclists follow the same diet and exercise routine, their blood glucose levels can vary by as much as 30 mg/dL between individuals, suggesting that a one-size-fits-all nutrition approach may not be effective for everyone.

If a male cyclist eats a super high-fat diet for 6 days and then loads up on carbs for 1 day, it won’t slow them down in a 100-km race compared to eating lots of carbs all along.

Cyclists who eat a keto diet for 5 days have lower blood sugar after exercise than when they eat their normal diet, which might make them perform worse because their body isn’t managing sugar as well.

Right after a super-hard workout, eating lots of carbs makes your muscles start rebuilding their first energy store (proglycogen) three times faster than if you eat fewer carbs.