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Sally P. Waterworth, Connor C. Spencer, Aaron L. Porter, and James P. Morton

adaptations ( Impey et al., 2018 ). Although there are multiple research designs used to practically achieve train-low conditions (i.e., twice per day training protocols, fasted training, and/or withholding CHO in the recovery period from acute exercise), the “sleep-low, train-low” model has been emerged as a

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Alannah K. A. McKay, Ida A. Heikura, Louise M. Burke, Peter Peeling, David B. Pyne, Rachel P.L. van Swelm, Coby M. Laarakkers, and Gregory R. Cox

approach CHO periodization ( Jeukendrup, 2017 ). One strategy is the “sleep-low” sequence ( Burke et al., 2018 ), which involves commencing a high-intensity training (HIT) session in the evening with high CHO availability, before restricting the CHO intake at the subsequent meal and overnight. This

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.2019-0288 ijsnem.2019-0288 ORIGINAL RESEARCH Perception of Carbohydrate Availability Augments High-Intensity Intermittent Exercise Capacity Under Sleep-Low, Train-Low Conditions Sally P. Waterworth * Connor C. Spencer * Aaron L. Porter * James P. Morton * 1 03 2020 30 2 105 111 10.1123/ijsnem

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Joanne G. Mirtschin, Sara F. Forbes, Louise E. Cato, Ida A. Heikura, Nicki Strobel, Rebecca Hall, and Louise M. Burke

, during, post CHO pre, during, post CHO pre, during, post CHO pre, during, post CHO pre, during, post PCHO (n = 10) Fasted training; CHO post Fasted training + low glycogen (train low#); CHO post CHO pre, during, post Fasted training; CHO post CHO pre + during; Nil CHO post (“sleep low”#) CHO pre, during

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Trent Stellingwerff, James P. Morton, and Louise M. Burke

, respectively) and substrate utilization (e.g., PDK4, HK, CS, β-HAD). Akerstrom et al. ( 2006 ); De Bock et al. ( 2008 ); Van Proeyen et al. ( 2011 ) Recovery low/sleep low strategy • Both muscle and liver glycogen are reduced during an evening training session. CHO intake is then withheld in recovery or

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Louise M. Burke, John A. Hawley, Asker Jeukendrup, James P. Morton, Trent Stellingwerff, and Ronald J. Maughan

 al., 2017 ). • Many studies of ketone supplementation report gastrointestinal side-effects ranging from mild to severe; these can be performance impairing ( Leckey et al., 2018 ). Recover low/sleep low strategy • Deliberate restriction of CHO in meals after an exercise session to delay restoration of muscle

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Isabella Russo, Paul A. Della Gatta, Andrew Garnham, Judi Porter, Louise M. Burke, and Ricardo J.S. Costa

activity and concentration and improve endurance performance through altered fuel kinetics, albeit in subelite athletes. 4 The compact “sleep-low train-low” model, which involves overnight restriction of carbohydrates after glycogen-depleting exercise, followed by a fasted training session the subsequent

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Stephen A. Mears, Kathryn Dickinson, Kurt Bergin-Taylor, Reagan Dee, Jack Kay, and Lewis J. James

training. 9 This may be of advantage to endurance athletes if correctly integrated into a periodized training program 10 ; however, other methods of reducing carbohydrate availability (ie, “sleep low” and “train low” paradigms) have resulted in reduced self-selected intensity, which might attenuate the

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Samuel G. Impey, Kelly M. Hammond, Robert Naughton, Carl Langan-Evans, Sam O. Shepherd, Adam P. Sharples, Jessica Cegielski, Kenneth Smith, Stewart Jeromson, David L. Hamilton, Graeme L. Close, and James P. Morton

, subjects also consumed CHOs (0.6 g/kg BM) at 30 min and 1 hr postexercise. Muscle biopsies were obtained immediately pre-, immediately post-, and 1.5 hr postexercise. This experimental protocol represents an amalgamation of train-low paradigms as subjects effectively performed sleep low on the evening of

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Edward A. Gray, Thomas A. Green, James A. Betts, and Javier T. Gonzalez

Investigative Medicine, 15, 406 – 419 . PubMed ID: 1458713 Marquet , L.A. , Brisswalter , J. , Louis , J. , Tiollier , E. , Burke , L.M. , Hawley , J.A. , & Hausswirth , C. ( 2016 ). Enhanced endurance performance by periodization of carbohydrate intake: “Sleep Low” strategy . Medicine