The fat adaptation-CHO protocol appears to be able to modify various indices of both fat and carbohydrate metabolism that, in theory, should benefit endurance exercise performance. However, despite the biochemical changes observed thus far, evidence for actual performance benefits is generally lacking. One potential advantage of this “train low, compete high” approach is that, because no exogenous supplements are required, there is no risk for testing positive for any controlled substances. However, execution of this strategy requires high amounts of self-discipline and it is common for athletes to experience increased tiredness and lethargy during training. It is unknown what effects, if any, moderate adherence to the diet might show. Because some athletes have not reported success with this protocol, it is recommended that athletes try this approach at practice or at a relatively less important event in case it leads to a worse performance. The exact time period for optimal fat adaptation and CHO restoration has not been worked out and may be different for different athletes. It may take several attempts to discover what works best for an individual.