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Created with by Pablo García Fernández


Monday, August 26, 2013

Burn slower train longer

Your choice of pre-workout carbohydrate can have a huge effect on your workout
 Why ? 

Slowly digestible carbohydrates will maintain low levels of insulin, which will help you burn more fat during exercise and to have a continuous energy. Adding a quick protein before your workout, and whey for example, will help to prevent muscle breakdown during exercise and accelerate protein synthesis immediately after the workout is over. Our view is supported by others.


National University of Physical Education in Taiwan exposed eight male athletes of the load to exhaustion during 2 separate training sessions. During the first they run three hours, after having consumed a diet rich in slow carbohydrates. In the second exercise they run three hours after they ate fast carbs.

 The result

As reported in the International Journal of Sport Nutrition and Exercise Metabolism, athletes were able to run almost seven and a half minutes longer after they ate slow carbs compared to workout before they ate fast carbs. The reason? Runners burn more fat for fuel during exercise when fed with slow carbohydrates.

 The lesson

Selective pre workout carbs wisely. Make sure that they are slow to absorb fruit, bread, pasta, oatmeal and sweet potatoes. This will help you to maximize your energy levels throughout your workout and at the same time to enhance fat burning. Keep fast carbohydrates (such as sports drinks) for post workout.