There are no essential carbohydrates. Getting your body used to burning fat instead of carbs for fuel is what takes time. It's going to suck for a few weeks or however long your body needs to adjust. There has been some really interesting research with ultra marathon runners who demolished their previous records by becoming fat adapted. There's no "wall" where your body has to switch from burning carbs to burning fat.
Anecdotal evidence, before I started this I always felt I would crap out after 40 minutes without something in my stomach. Doing 12 hour Spartan races in VT I packed food like I was camping out for days. The most I've done since has been about 3.5 hours but completely fasted and my energy was through the roof, no hunger pains, and no wall. That was compelling evidence to stick with it personally and my next project is to do an unassisted race or event, see how long my body can take me.
You're right about the research being done on elite athletes that's why I threw my experience in there. I did notice a major difference with weight training, my strength declined so I now I throw in a potato on those days and it's straight jet fuel for my muscles. Strength went back up, I'm looking leaner and feeling better. It's definitely a lot of trial and error to find the right combo. Also dropping beer to once or twice a week really helped.one issue is that it can't be digested faster than consumed - but it does extend "the tank" -
the fat adapted/keto thing is still interesting from a weight loss (fat loss) perspective. i read about the endurance athletes, but
the ones they write-up tend to be in the elite category, so i'm never sure what should apply.
my last big weight push had a couple fasting days, and no sugar or dairy. worked great, and i felt great afterwards
without the urge for cookies, or snacking. kept losing weight too. might have been the no-beer during the week thing. :hmmm:
protein breakfast - no bread, no extra sugars. seems to keep me from becoming out-of-control hungry by lunch, which then
requires a tube of pringles.
How am I carb loading? This is only before hard days. The days that I fast is when you switch to fat burning. This is after your glycogen stores are depleted. Ultimately being an XC guy come race day I want to run on as much glycogen as I can so I also do fasted rides(first 1.5-2 hours) of an endurance ride to deplete glycogen stores and “expand” the glycogen tank. Glycogen is the best fuel for your muscles if you want horsepower.i understand your point but its contradicting because how can you be teaching your body to burn fat when youre carb loading? if you have some documentation that supports this i would be glad to read it...
Marathoners are different. They typically don’t burn glycogen. Hell they don’t really even have muscle on their bodies.There are no essential carbohydrates. Getting your body used to burning fat instead of carbs for fuel is what takes time. It's going to suck for a few weeks or however long your body needs to adjust. There has been some really interesting research with ultra marathon runners who demolished their previous records by becoming fat adapted. There's no "wall" where your body has to switch from burning carbs to burning fat.
Anecdotal evidence, before I started this I always felt I would crap out after 40 minutes without something in my stomach. Doing 12 hour Spartan races in VT I packed food like I was camping out for days. The most I've done since has been about 3.5 hours but completely fasted and my energy was through the roof, no hunger pains, and no wall. That was compelling evidence to stick with it personally and my next project is to do an unassisted race or event, see how long my body can take me.
Do you fuel during your races or are they short enough that whatever you ate beforehand is enough to power you through? I'm curious how you feel during a race when your glycogen runs out, do you feel that wall or is your body adapted enough to make the switch fairly seamless?How am I carb loading? This is only before hard days. The days that I fast is when you switch to fat burning. This is after your glycogen stores are depleted. Ultimately being an XC guy come race day I want to run on as much glycogen as I can so I also do fasted rides(first 1.5-2 hours) of an endurance ride to deplete glycogen stores and “expand” the glycogen tank. Glycogen is the best fuel for your muscles if you want horsepower.
In races under an hour And a half I drink one bottle of supplement before the race and that’s it. I’ll carry a bottle with a small amount to keep from dry mouth. Typically I try to run off glycogen.Do you fuel during your races or are they short enough that whatever you ate beforehand is enough to power you through? I'm curious how you feel during a race when your glycogen runs out, do you feel that wall or is your body adapted enough to make the switch fairly seamless?
In races under an hour And a half I drink one bottle of supplement before the race and that’s it. I’ll carry a bottle with a small amount to keep from dry mouth. Typically I try to run off glycogen.
$33/serving?! No thanks! I use Skratch for short stuff and Infinit for longer races.What supplement drink? I'd like to know if I know the digs
Look into Ketone Esters like HVMN- I don't know anyone there but the word on the street is they are legit. On the other hand, I do know the formulator for Generation Ucann- their products are designed for endurance athletes. I would be shocked if they do not take customers from the Hammer and GU users of the world in the near future.
Ingredion makes a very similar resistant starch as well but that isn't available in a finished product for end users.
$33/serving?! No thanks! I use Skratch for short stuff and Infinit for longer races.
I heard about this on Joe Rogan recently so it must be true. He had David Sinclair on who is a Harvard phD and one of the leading researchers in the world for anti-aging. He recommends intermittent fasting, not necessarily for losing weight, but for anti-aging. Something to with body's defense mechanism. He is a night-time eater.
Sometimes the things that keep us around longer are counterproductive for performance
maybe but i can argue that for most of the population other than elite athletes, having those few extra years is more valuable than going 1-5mph faster today
also, bio/chem technology may be getting to a point in the near future (prolly not in our lifetime) where u can have your cake and eat it too
but maybe by that time, the polar cap has melted away and 50% of current land is under water so none of this shit matters anyway
everyone has to make their own choice
Going from 7pm until noon the next day without food is fasting. That’s 17 hours. Typically with IF after 12 hours your start burning fat stores.