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Exercise fuel requirements

It is possible to have a happy, healthy relationship with food and exercise. Unfortunately, diet culture encourages us to place them all in one basket. ‘Diet and exercise plans can be found everywhere. Although we may reduce calories and increase our exercise to lose weight, this can prove counterproductive if our bodies don’t know what fuel they need to exercise properly.

Sometimes, we feel that we need to work for our food and then burn it off. We are often told to memorize the calorie balance equation, which is calories in and calories out. But in reality, this is a complex concept.

We stand to gain enormously if we can get rid of diet and exercise.

Think about the role exercise should play in your life.

You have the freedom to decide how you want your body to move. You can choose which activities, sports or exercises make you feel good and provide the best return on your investment.

Exercise is an integral part of many people’s lives. They train for hours each day and share the benefits with others, regardless of whether they are looking at their body, fitness, or mood. You can be like them.

It is always a good idea to reexamine your primary purpose for exercising – why are you doing it and what results in you want to achieve. Are you looking to become stronger, fitter, and more flexible? Do you do it for the social and mood-enhancing benefits? Everybody is unique.

You may end up becoming stuck if you exercise only for weight loss or fat loss. It is easy to develop unhealthy relationships between exercise and food, especially if the scales don’t always give you the results that you want, despite your efforts.

The scale is often used to measure your progress and failure. According to research, those who exercise to lose weight tend to quit if their eating habits start to get out of control. It can be messy to combine eating and exercising.

What do you want to feel and look like when you exercise?

Let’s now consider how to fuel your body for exercise.

We need to dispel some myths in order to do this.

Understanding fat loss

How intense you exercise will affect the type of fuel you use. Most exercise will require a mix of carbohydrates and fat. For low-intensity exercises, oxygen can be used to oxidize fat and then use it as fuel. We switch to anaerobic techniques, namely glycolysis, which is the process of breaking down carbohydrates to make the fuel. As for exercise intensity increases, it becomes harder to get enough oxygen to working muscles. High-intensity exercise can only be sustained with carbohydrates. This will lead to lactic acid which can limit performance. Training can help by increasing our lactic acid threshold.

This is different from fat loss if you are burning fat for fuel. You won’t lose fat from your stores if you’re in an energy shortage, but it’s more subtle than that. Creating large energy deficits can be counterproductive and more stressful for the body.

Do you need to exercise while eating?

It all depends on your goals.

Fasting is a good way to burn more fat than carbs. Your liver and muscles have enough carbohydrate reserves to keep you satiated.

Some people prefer to work out fast because it is more digestible. Others feel fatigued and can feel a drop in blood glucose levels. It’s up to you. A meta-analysis of the differences has shown that there is no difference in weight loss.

You can do it faster if you exercise for less than one hour. If you exercise for more than an hour, you’ll need carbs. Your body has enough carbohydrates to last approximately. For performance, carbohydrates can be taken during exercise for 1.5 hours.

How do carbs fit in?

Many athletes train low to force metabolic adaptations that make it easier to use fat as fuel. While they can’t afford to not perform at their best in training, these adaptations are necessary to ensure optimal performance. However, for maximum performance, carbs will increase the time to exhaustion. A calorie deficit or avoiding carbs is likely to impact your training performance. It can make it feel harder and less enjoyable. This could affect your ability to train more effectively and your motivation to continue.

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