Which is better: High-Carb Fuelling or Fat Adaptation (LCHF)?

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

FEATURE	HIGH-CARB FUELLING	FAT ADAPTATION (LCHF)
Threshold performance	Superior	Impaired above moderate intensity
Ultra-endurance (6+ hrs)	Requires aggressive fuelling	Lower dependency but lower power
Research support	Strong and consistent	No performance advantage in trials
GI tolerance	Requires gut training above 60g/hr	Lower GI risk
Sustainability	Easy socially	Restrictive 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

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