Training High, Sleeping Low, Training Low

AS THE NAME IMPLIES, this method involves ensuring good carbohydrate intake before an afternoon high-intensity interval session (training high), followed by a low-carbohydrate meal, going to bed with low glycogen stores (sleeping low), and then having an easy morning recovery session in the fasted state (training low).

This method is not to be confused with a low-carbohydrate diet. It means st rateg ically reducing carbohydrate availabilit y for cert ain easy sessions while ensur ing high c a rbohydrate availability for other training.

What does the science say?

A case study following marathon runners showed that athletes who tried the “train low” method achieved a personal best at their race. Although we can’t be sure that their PB resulted directly from their “train low” sessions, the evidence is bolstered by other trials showing t hat sub-elite t r iat hletes following this method achieved a three per cent improvement in their 10k running time trial and 20k cycling time trial. Looking at the impact on immunity and sleep quality, the same researchers found that the “train high, sleep low, train low” only caused a small decrease in immune defense and a small increase in wake times, and overall immune system and sleep were not affected.

Although this sounds like great news, it ’s worth noting t hat t he researchers took key steps that likely played a role in maximizing performance during this method. You’ ll want to take similar measures if you’re considering trying this:

Measures to consider

• Morning sessions, where training is completed with low energy stores, are low intensity/ recovery runs, and the afternoon workouts, where energy stores are replenished, are of high intensity. This is unlike previous fasted training studies where athletes were expected to perform at high intensities with low stores.

• Ensure a pre-bedtime protein source to maximize recovery: this can be plain Greek yogurt, cottage cheese or a whey/ casein protein powder.

• Have a recovery snack right after the “train low” session that is high in quality carbohydrates and protein, as well as lots of vitamins and minerals from fruit and vegetables.

For example, a smoothie made with Greek yogurt, milk and mixed fruits.

• Dinner should be low-carbohydrate, so focus on quality protein (lean meat/chicken/ fish) and varied vegetables.

• Only implement “train low” training sessions as tolerated.

• Work with a running coach and sport dietitian to reduce the negative impact that training low can have on your body.