How do you become fat adapted?
What is ME, MF, FA and OFM?
Listen and learn on our upcoming episodes of The WHOLE Athlete podcast this fall! We have talked for years on this show, especially when it was called FIT FAT FAST, all about metabolic efficiency training and metabolic flexibility for athletes. As endurance athletes, we should be burning fat to fuel our long training workouts if we train at MAF heart rates but most endurance athletes still are stuck in training at high heart rates, burning carbohydrates as their main fuel and increasing their oxidative stress levels.
If we are an efficient athlete, then we should be able to burn fat as our main fuel tank at a comfortable pace (MAF), and use the carb fuel tank for back up- “emergencies” when you need to sprint ahead or to the finish line. Most of us have about 40,000-80,000 stored fat calories for fuel but they are not available if we are dependent on carbs for fuel by training above our threshold and eating excess carbohydrates.
Did you know that we only have around 1200 to 2000 stored carbohydrate fuel in our muscles and liver? What happens if you are burning carbs and use up all of your muscle storage? BONK! What happens when you bonk? You need more glucose to put gas in your carb tank. So you refuel with some quick sugar fuel for immediate use while you are exercising…suddenly you have gut pain and GI stress. Now you are running to the nearest port-o-potty or throwing up on the side of the road in a race.
Training to be a fat adapted and metabolically efficient endurance athlete requires more than just training at MAF heart rate and sprinkling in some HIIT training sessions. You need to focus on eating real foods that balance the blood sugar and even implement intermittent fasting…then work up to fasted morning workouts as you become fat adapted and improve your fat metabolism enzymes.
By training at or below your Max Aerobic Function heart rate (MAF), and adding some interval HIIT training sessions when appropriate (after you build a base – foundation), we can improve our metabolic efficiency and our metabolic crossover point. Basically, you may start at burning your highest amount of fat around 120 bpm but over time you are able to train at the same heart rate but at higher speed/pace and burning a higher percentage of fat. Also your metabolic crossover point moves to the right…so you can burn fat at higher heart rates until your “switch” over to primarily burning carbs for fuel (anaerobic metabolism) kicks in.
How you train makes a difference in your ME and your crossover point but we need to focus on what we are eating, when we eat and how we eat! Right??
Until then my upcoming fat adapted low-carb athlete podcast interview are released …let’s do a review of low carb fat-adapted athlete terminology.
The Low Carb Athlete Definitions:
Metabolic Flexibility: The term used to describe the body’s ability to switch between fuel sources based on energy needs. Someone who is metabolically flexible can use fat as the primary (and almost exclusive) fuel when they are resting, sleeping and moving around at a fairly slow pace. As they start to move around at a quicker pace – like fast running – they will be able to take advantage of extra fuel supplied by carbohydrate, and when they are going nearly flat out they will rely almost exclusively on carbs for fuel.
Metabolic efficiency: Indicates the ability for oxygen to flow readily into the mitochondria of our cells to produce energy. It has been linked with energy, ageing and athlete performance.
Fat adapted: When someone is fat-adapted they have developed the enzyme pathways and physiological changes to burn fat at rest and during exercise without compromising performance and well being. –Kirsty Woods
Oxidative stress: is a “state that occurs when there is an excess of free radicals in the body’s cells. The body produces free radicals during normal metabolic processes. Oxidative stress can damage cells, proteins, and DNA, which can contribute to aging. It may also play a role in development of a range of health conditions, including diabetes, cancer, and neurodegenerative diseases such as Alzheimer’s. The body naturally produces antioxidants to counteract these free radicals. A person’s diet is also an important source of antioxidants. Making certain lifestyle and dietary changes may help reduce oxidative stress. These may include maintaining a healthy body weight, regularly exercising, and eating a balanced, healthful diet rich in fruits and vegetables. Oxidative stress is an imbalance of free radicals and antioxidants in the body, which can lead to cell and tissue damage. Oxidative stress occurs naturally and plays a role in the aging process. A large body of scientific evidence suggests that long-term oxidative stresscontributes to the development in a range of chronic conditions. Such conditions include cancer, diabetes, and heart disease. In this article, we explore what oxidative stress is, how it affects the body, and how to reduce it.”
“Oxidative stress can occur when there is an imbalance of free radicals and antioxidants in the body. The body’s cells produce free radicals during normal metabolic processes. However, cells also produce antioxidants that neutralize these free radicals. In general, the body is able to maintain a balance between antioxidants and free radicals. Several factors contribute to oxidative stress and excess free radical production.The body’s natural immune response can also trigger oxidative stress temporarily. This type of oxidative stress causes mild inflammation that goes away after the immune system fights off an infection or repairs an injury. Uncontrolled oxidative stress can accelerate the aging process.” https://www.medicalnewstoday.com/articles/324863.php
What is metabolic efficiency mean for Bob Seebohor?
Fat Adapted OFM Athlete by Peter Defty:
…What “Performance Fat Adaptation” is NOT:
- Super high fat macros, negligible carb macros and ‘moderate’ protein macros. In fact, it’s not about macros at all but eating REAL food in the proportion, timing and balance to mimic nature
- Consuming a bunch of MCT oil, coconut oil, nut butters, fat bombs or exogenous ketones
- Chasing your data; chasing ketones, Blood Sugar or insulin levels, etc.
- Constantly ‘hacking’ yourself. OFM allows YOU to BE yourself!
All of these things are commonly put out there because they are quantifiable. Fat Adaptation does not work that way. “OFM uses data to confirm your experience and how you are feeling to become the intuitive athlete!” For example, the fact that you are not constantly hungry or bonking during exercise are key markers. The fact you can perform at a high level fasted only using VESPA for hours is another. It is about taking the individual approach.
Learn more from Peter Defty on https://ofm.io/what-is-fat-adaptation/
Some of Peter’s key points:
- I stress individuality and how one size does not fit all when it comes to sports nutrition.
- The best level of Ketones probably are sub-clinical for athletes
- Beta-oxidation is actually the principle energy pathway for fat burning
- How fasting glucose can increase and post exercise glucose
- Aerobic fitness increases metabolic flexibility
- How important developing cardiovascular fitness is for fat adapted performance
- How hard core ‘keto’ can create adrenal stress and limit performance
- Stress, EMF & Circadian Rhythm are as big of a factor as carbohydrates
“If you are an athlete that has a hard time regulating energy levels, bonks during races and training, has GI issues or maintaining the reins on your diet ……..then understanding how YOU can tap into your onboard energy stores the way Nature intended is crucial to getting you to the next level.” – Peter Defty
Until next time,
Check out my blog and free E-Book on my website!
Debbie Potts
The WHOLESTIC Method Program
www.debbiepotts.net