Protecting 26.2 miles is spectacular regardless of how fast you run, however those that excel have a secret weapon: the power to burn fat for gas. Scientists at Shanghai College of Sport adopted elite male runners of their 20s and 30s earlier than and after operating 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 contemplate a high-fat weight-reduction plan.
In a separate examine, consuming a high-fat weight-reduction plan of 71 p.c fats (just like the keto weight-reduction plan) for six months led to a 50 p.c improve in elite runners’ skill to metabolize fats.
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