Fat Oxidation, Fasted Training, and Low-Carb, High-Fat Diets

In this episode, host Alyssa Clark and RD Alyssa Leib discuss the role of fat oxidation, fasted training, and Low Carb High Fat (LCHF) diets in endurance training. They explain that fat oxidation, or the body’s use of fat as fuel, is crucial for ultra-endurance athletes. But, aerobic training will improve fat oxidation rather than strict low-carb diets or fasting. They also dive in to how fasted training has negative effects on performance, health, and training quality. Uphill Athlete’s updated stance emphasizes that the risks of fasted training, such as low energy availability, outweigh its benefits. They also discuss how LCHF diets, do not have evidence to support claims of improved endurance. Studies show limited performance gains and potential health risks, especially in high-altitude environments. Alyssa and Alyssa note that athletes should focus on balanced, fueling, especially with carbohydrates, and prioritize consistent training over restrictive dietary approaches.

If you'd like to read more, check out our three articles linked below:

https://uphillathlete.com/nutrition/fat-adaptation/

https://uphillathlete.com/nutrition/the-impact-of-fasted-training-on-performance/

https://uphillathlete.com/nutrition/high-fat-low-carb-diet-ultra-endurance-performance/

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