![]() ![]() To counter this, nutritionists suggest keeping the intensity of fasted training sessions at a comfortable level, in other words in a low heart-rate zone, and even taking a protein drink while riding, which won’t interfere with fat adaptation but will make recovery smoother. “I find I’m too focused on being hungry for it to really work for me.”Īlso, riding with the carb tank on empty means your levels of nitrogen and amino acids are depleted – which can make post-ride recovery a struggle. “Fasted training isn’t for everyone,” warns Kennedy. Riding in a fasted state for a relatively short period of time – less than 90 minutes – may help target your fat stores but that’s no good if you’re unable to keep your wits about you on busy roads. Doing fasted training sessions two to three times per week can improve your ability to use fat and will enhance the effects of endurance training, as it trains the metabolism so it burns fat more readily.”Ĭarbs don’t just fuel the body they nourish the mind too. “Once you start cycling, fat becomes the main fuel source. “After a long duration without carbs, your blood sugar will be low and the glycogen stored in the liver will have been depleted,” explains Charlotte Kennedy, Sports Nutrition Consultant for Etixx (). The easiest way of doing it is simply by cycling first thing in the morning after a night spent sleeping – effectively ‘fasting’. ‘Fasted training’ is a well established method of converting fat reserves into fuel. Fasting burns fat fastestĮarly morning rides are a good way to improve your body’s ability to use fat for fuel Bloomberg It’s equally key to avoid overdosing on high-glycaemic index (high-GI) foods that cause blood sugar levels to spike: “If there’s too much glycogen for the muscles or liver it can lead to the blood being flooded with insulin, which prevents the use of fat for energy.” 1. As we’ll see, it can help encourage the use of fat as fuel. ![]() ![]() Protein does contribute to ‘fat burning’ in that it can be used to ‘fool’ the body into thinking it has carbs to call upon during certain types of training. “Nutritionally you need to bear in mind that although you can ‘burn’ all three types of food calories (fat, carbohydrate and protein) to produce energy – the bulk of what you use to fuel a ride is derived from carbohydrate and fat,” says Mitchell. The idea of enhancing fat burning (to ‘burn fat fast’) simply means to increase the proportion of your expended calories that will come from stored body fat. To lose weight, you have to create a ‘negative energy balance’ in your body – in other words, expend more calories than you consume. However, to do that properly, he says, you first need to have a clear understanding of some of the concepts involved. ![]()
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