WHAT YOU SHOULD BE DO­ING THIS MONTHÉ MOVE 1 IG­NORE THE FAST­ING TREND

Rugby World - - BOOTCAMP -

“It can neg­a­tively af­fect t r a i n i n g , p e r f o r mance

and re­cov­ery”

CHANCES ARE you will have heard of ‘fast­ing’. Es­sen­tially it means de­lay­ing en­ergy in­take (food) over cer­tain pe­ri­ods of time in an at­tempt to re­duce your over­all in­take. For ex­am­ple, some may skip break­fast, fast­ing from the pre­vi­ous evening meal un­til around mid-morn­ing. This could be a fast­ing pe­riod of around 13 hours.

The in­fer­ence is that this will re­sult in some weight loss. Yet while this may be true and you could lose fat mass, you po­ten­tially lose lean mus­cle mass too. Sim­ply, less pro­tein less of­ten equals a re­duc­tion in an­abolic stim­u­lus.

Un­der­stand­ably, this can spell trou­ble for the se­ri­ous am­a­teur or elite ath­lete.

Our nu­tri­tion­ist James More­hen says: “Per­son­ally, I wouldn’t sug­gest ath­letes im­ple­ment this dur­ing nor­mal train­ing or com­pe­ti­tion weeks for some key rea­sons: there is a higher risk of ill­ness as your im­mune sys­tem is weaker, and it can neg­a­tively af­fect train­ing, per­for­mance and re­cov­ery.

“If an ath­lete is fast­ing too close to their per­for­mance phase they run the risk of un­der-fu­elling. That means not con­sum­ing enough car­bo­hy­drates pre-com­pe­ti­tion to fuel the de­mands and in­ten­sity of the event.”

More­hen also be­lieves that by not tak­ing in key, sub­stan­tial macronu­tri­ents and mi­cronu­tri­ents – such as pro­teins and an­tiox­i­dants – an ath­lete’s re­cov­ery can be severely ham­pered. This is a risk as, we all know, fix­tures can pile up…

He sug­gests that if any elite ath­lete or reader would like to try fast­ing, they should do so at a time that doesn’t clash with any planned heavy train­ing ses­sion or com­pe­ti­tion. You need the fuel!

You say that fast­ing can be a bit of a no-no. Are there any nutri­tional fads we should be look­ing at?

AThe best ad­vice is to stop look­ing for a quick fix. We’ve all heard the prom­ises of a ‘new year, new you!’ with detoxes and di­ets and the next big thing. The truth is that to make mean­ing­ful change you must make small life­style changes that can be­come per­ma­nent – the thing with fads is that there will al­ways be an­other one along soon!

Reg­u­lars here have read about James More­hen’s rules of ‘Tim­ing, Type and To­tal’, but have you ever spo­ken to a nu­tri­tion­ist about your spe­cific goals? You can find de­tails for lo­cal nutri­tional ex­perts or up­com­ing events via senr.org.uk

Fuel your work Jack Good­hue do­ing squats

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