Fat adaptation and metabolic flexibility: Should you train your body to burn more fat?
We're back with part two of my conversation with Sam Shepherd, a researcher and fellow nutrition enthusiast, diving into the science of energy production.
Last week, we explored carbohydrates in detail, so be sure to catch up on that episode. Today, we’re discussing the benefits—and drawbacks—of fat adaptation.
What is Fat Adaptation?
Fat adaptation occurs when your body uses fat as its primary energy source instead of carbohydrates. While this can be highly beneficial for low-intensity exercise, it can present challenges during high-intensity sessions. For this reason, the ultimate goal is metabolic flexibility—the ability to switch seamlessly between fuel sources based on exercise intensity. This not only enhances endurance but also reduces reliance on carbohydrate intake during races.
Training for Fat Adaptation
Sam shared strategies for athletes interested in fat adaptation:
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Fasted Training
Incorporating fasted sessions, especially for low-intensity workouts, can help your body become more efficient at burning fat. For example, an easy morning run before breakfast can encourage fat utilisation. However, this should be approached with care, ideally under the guidance of a sports nutritionist. Over time, this type of training can improve your fat oxidative capacity without compromising performance. -
Carbohydrate Periodisation
Adjust your carbohydrate intake to match your training. High-intensity sessions require more carbs, while lighter training days can manage with less. This approach, often referred to as “fuel for the work required,” allows you to optimise fat burning while maintaining your ability to perform during harder efforts. -
Individualised Strategies
Your unique circumstances—work, family commitments, and lifestyle—should shape your approach to training and nutrition. For women, additional factors like stress and hormonal fluctuations must be considered when planning fasted sessions.
Why Consultation Matters
Working with a sports dietitian ensures that your strategies are tailored to your needs. A professional can guide you through the “why” behind your approach and help you make adjustments as needed, especially when life throws curveballs.
Emerging Research
Sam also highlighted exciting areas of ongoing research:
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Body Weight and Carbohydrate Needs
Studies are exploring how an athlete’s body weight might influence optimal carbohydrate intake during exercise. -
Gut Microbiome and Nutrient Absorption
The gut microbiome’s role in carbohydrate absorption is a growing area of interest, with implications for endurance performance.
As fascinating as this research is, it’s still evolving. That’s why having an individualised nutrition strategy is so important. It ensures your approach is not only evidence-based but also practical for your specific goals and lifestyle.
Other articles you may be interested in:
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How Long Does It Take to Prep for a Triathlon? Insights from a Triathlon Dietitian
Unveiling the Secrets of a Triathlete's Diet
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