Skip to content
NutritionCOMPARISON

HIGH-CARB FUELLING VS FAT ADAPTATION (LCHF)

QUICK VERDICT

For any effort above moderate intensity, high-carb wins. Fat adaptation improves ultra-endurance at low intensity but impairs threshold. Evidence-based: train fat oxidation at zone 2, fuel hard sessions with carbs.

SIDE BY SIDE

FEATUREHIGH-CARB FUELLINGFAT ADAPTATION (LCHF)
Threshold performanceSuperiorImpaired above moderate intensity
Ultra-endurance (6+ hrs)Requires aggressive fuellingLower dependency but lower power
Research supportStrong and consistentNo performance advantage in trials
GI toleranceRequires gut training above 60g/hrLower GI risk
SustainabilityEasy sociallyRestrictive long-term

CHOOSE HIGH-CARB FUELLING IF

  • ✓Racers above threshold
  • ✓Sportive riders
  • ✓Time triallists

CHOOSE FAT ADAPTATION (LCHF) IF

  • ✓Ultra-endurance at low intensity only
  • ✓Metabolic health experiments

RELATED COMPARISONS

Full article

The long-form piece that backs this comparison.

Free tool / assessment

Apply this comparison to your own numbers.

Hexis Review — An Honest Assessment from 12 Months of Use

Why Am I Gaining Weight While Cycling? The In-Season Trap