The Fast Way To Boost En­durance

If you’re hun­ger­ing for ex­tra stamina, an empty plate could be the key to smash­ing your car­dio goals

Men's Health (Malaysia) - - Useful Stuff -

By now you’re doubt­less used to hear­ing that fast­ing has been linked to in­creased longevity. But such dis­tant prom­ises can be tough to swal­low in the short­term, es­pe­cially when, well, swal­low­ing isn’t an op­tion. Thank­fully, new science sug­gests there’s a more im­me­di­ate ben­e­fit to get­ting

hangry. A Euro­pean Jour­nal

of Ap­plied Phys­i­ol­ogy study has found that com­bin­ing in­ter­mit­tent calo­rie re­stric­tion with car­dio mod­i­fies your mus­cles on a cel­lu­lar level, to serve up a feast of pre­vi­ously off-menu stamina. Yes, run­ning on empty will un­de­ni­ably feel more grind than glide as you’re tem­po­rar­ily forced to use body fat, not carbs, for fuel. But the Swedish School of Sport and Health Science found that the stress placed on your mus­cles when train­ing with­out ad­e­quate glu­cose yields in­cred­i­ble phys­i­o­log­i­cal changes, re­spond­ing with an eight­fold in­crease in mi­to­chon­dria – your cells’ en­ergy fac­to­ries. This means that once you re­stock with glyco­gen via a big bowl of pasta, your mus­cles will have more fire­power than ever be­fore.

You’ll need to cut out more than your morn­ing oats, though. Try re­strict­ing to 800 calo­ries, mainly from pro­tein, the day be­fore train­ing to de­plete your glyco­gen. Therein lies the dif­fer­ence be­tween a mea­gre in­creased fat-burn pro­vided by fasted car­dio and a cer­ti­fied en­durance boost. Fol­low this pro­to­col once a week in the three months lead­ing up to your race and you’ll sink your teeth into a PB – with­out hav­ing to chew through “the wall”.

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