Masking 26.2 miles is spectacular regardless of how briskly you run, however those that excel have a secret weapon: the flexibility to burn fats for gas. Scientists at Shanghai College of Sport adopted elite male runners of their 20s and 30s earlier than and after working a sub-three-hour marathon. Their metabolism of carbs and fat elevated post-race, displaying their our bodies can change from utilizing readily accessible carbs to harder-to-tap lipids for vitality. That issues as a result of your physique can solely retailer so many carbs, which is why many runners “bonk” round Mile 20. To make the change, under-fuel your self with carbs on lengthy coaching runs, forcing your physique to faucet into fats reserves for vitality, and take into account a high-fat weight-reduction plan.
In a separate examine, consuming a high-fat weight-reduction plan of 71 % fats (just like the keto weight-reduction plan) for six months led to a 50 % improve in elite runners’ capability to metabolize fats.
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