Tim­ing could be the se­cret to ef­fi­cient carb fu­elling

Runner's World (UK) - - WARM-UPS -

Carb-de­pleted work­outs have been shown to boost fat util­i­sa­tion, but they also make run­ning feel harder (which can re­sult in a short­ened work­out) and leave your im­mune sys­tem vul­ner­a­ble. En­ter ‘sleep low, train high’, a strat­egy that in­volves al­ter­nat­ing tough, carb-fu­elled work­outs with more mod­er­ate, carb­de­pleted ones. A re­cent study1 found that one week of sleep­ing low and train­ing high im­proved en­durance per­for­mance by over three per cent in a 20km cy­cling time trial. This sug­gests ad­just­ing tim­ing, not amount, could be the se­cret to ef­fi­cient carb fu­elling. Study sub­jects fol­lowed the fol­low­ing two-day cy­cle for six days:

DAY 1 Eat nor­mally dur­ing the day. After 5pm, per­form a high-in­ten­sity work­out (8 x 5 mins at 85 per cent of your max­i­mal aer­o­bic power, with 1 min re­cov­ery). Con­sume no carbs be­fore bed.

DAY 2 Be­fore con­sum­ing any car­bo­hy­drates, do a low-in­ten­sity work­out (60 min­utes at 65 per cent of your max­i­mal aer­o­bic power; then eat nor­mally for the rest of the day.

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