Hi Carterusm I will be honest with you that my practical experience in fat adaptation is limited as my typical work is with Olympic sports but I have used this with a couple of ultra-distance runners but never advised or undertake this with a marathon runner so my advice is more theory. It would be perhaps be useful if you…
Hi Ferrous Ferret It is not probably not so much the fat burning you are looking for but more the effect it is having on your central nervous system as this is probably the most performance effect of caffeine during a race and even helping put blood sugar into your working muscles. Caffeine as a general rule peak at around…
Hi 15 west For marathon I would focus on carbs being very important for the actual race and in the day or two leading up to a marathon however I do think that doing some training sessions low in carb availability is also useful and likely to help with performance. So training in the lead up should probably vary in amount…
HI Anniesophie Thanks for question. I would try and do carb load in one day however if this is not possible and perhaps getting too close to race day to do much more practise on this therefore I would say yes split this but aim for 350g each day. If you really focus on cutting down on protein and fat this should be…
Hi Kippydog Thanks for your post. As you get older the theory is you need more protein. As you are on the lighter side I would not try & reduce fat or carbs but increase the protein at each meal and even at snacks, perhaps slightly larger chicken breast or meat or fish or egg portions at meals, eating more natural yoghurt…
Hi Finish Gantry As you are well trained you only need to carb load for 24-36 hours and I would suggest 24 hours may well be enough for you. The depletion is not advised partly because when you eat a low carb diet you impair your body’s ability to use carbs for some days after, so not ideal when you need to be primed to…
Hi Martin Thanks for this post. Interesting question. Even if you have high blood sugars you require the insulin to put this sugar into your cells. Insulin moves glucose out of blood and into cells and this is where you need it to work so you do not hit the wall hence having high glucose in your blood stream per se won’t…
Hi Fiona English The idea of eating for recovery as soon as possible after runs is really only a focus for when you are training 5-6 or more times per week and doing prolonged endurance type training in these runs such as training for a marathon or indeed training twice daily. The reason for the recovery foods is for…