The
Daily
Fix
Rest
Stuffed Zucchini Boats with Ricotta & Ground Lamb
Carbohydrate Ingestion on Exercise Metabolism and Physical Performance
How blood glucose—not carb dose—drives performance outcomes
Rest day
Zucchini halves roasted and filled with savory ground lamb, herbs, and creamy ricotta.
Ingredients
2 medium zucchinis, halved lengthwise and centers scooped
6 oz ground lamb
½ cup whole milk ricotta cheese
1 Tbsp butter or ghee (for cooking)
1 clove garlic, minced
1 Tbsp fresh parsley, chopped
½ tsp dried oregano
¼ tsp ground cumin
Salt and pepper, to taste
Optional: 2 Tbsp grated Parmesan or crumbled feta for topping
Macronutrients
(makes 2 servings)
Protein: 27g
Fat: 35g
Carbs: 5g
Preparation
Preheat oven to 375°F (190°C). Slice zucchinis in half lengthwise and scoop out centers to make boats, leaving a ¼-inch border. Place in a baking dish.
In a skillet over medium heat, melt butter or ghee. Add garlic and ground lamb. Cook for 5–6 minutes until browned. Season with oregano, cumin, salt, and pepper. Stir in parsley and remove from heat.
Let lamb cool slightly, then stir in ricotta cheese until combined.
Fill zucchini boats with the lamb-ricotta mixture. Sprinkle with optional Parmesan or feta.
Bake uncovered for 20–25 minutes, or until zucchinis are tender and tops are lightly golden.
Garnish with extra parsley or a drizzle of olive oil if desired.
Enjoy the recovery time, or make-up anything you missed from last week.
This narrative review synthesized results from more than 200 controlled exercise studies examining carbohydrate (CHO) intake, blood glucose (BG), and performance. Rather than showing a simple fuel-dose benefit, the review finds that carbohydrate ingestion improves performance primarily when it prevents a fall in blood glucose in the control condition. Across studies, performance gains were most consistent when BG declined without CHO intake and was stabilized with modest carbohydrate dosing; higher intakes rarely produced additional benefits. Fat oxidation continued to dominate energy supply during prolonged exercise—even with high carbohydrate ingestion—while excessive CHO intake often suppressed fat oxidation without improving outcomes. The authors conclude that carbohydrate’s ergogenic effect is best explained by preservation of liver and circulating glucose, not by maximizing muscle glycogen use, challenging the prevailing “more carbs is better” model of endurance fueling.
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