INTERMITTENT FASTING FOR RUNERS? FAT BURNING VS CARBS?! Training Talk Tuesday EP 16 Coach Canaday
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Intermittent fasting fan! It's amazing how good it works. I used to stick to 16/8 meaning 8h feeding window each day. I've started to run on empty stomach in the mornings and I don't feel empty tank whatsoever. If you're on 5% body fat as pro athlete you can be careful but for an avg runner with large fat stores boy we can go for days w/o food. Why do you think your body stores deposits in form of fat? Think this way are you full of energy after a large dinner? I feel ful of energy on rather empty stomach or as litlle food as psibble. I had best workouts on empty stomach. Try it before you judge it!
100%. Fat is far more efficient. Start gradually though, don't switch away from all carbs on day 1.
One of the best benefits of IF is just the time you allow your metabolism to stop digestion and focus on regeneration and healing. I think autophagy is beneficial for healing and recovery
Intermittent fasting just feels so good. I believe it has helped me avoid bonking in marathons and ultras.
very informative!!! You'r right it depends a lot on each person and stage in life. I'm 60 now running for more the 45 years. Training on empty tank, it is key to remain efficient and lean...
This is awesome, I was just googling about this topic exactly, but had not found anything useful! Should have turned to youtube sooner! I've been a fan for a long time!
Thanks for sharing your take on this! :) Keep up the good work!
A very informative video! I’m a huge fan of intermittent fasting, I’ve managed to drop 81lbs from IF.
This video couldn't have come up at a better time for me😄
I love the lungs plush in the background 👍
Great explanation, Sage!!!
Awesome Sage!!!
Thanks. This helped me a great deal. Struggle with weight and love your comment about what you eat and I guess for me also what I drink
Things change as you get older. I find I need way more fueling before and during long runs or ultras versus 20 years ago.
It worked well for me this year. Dropped 40 pounds in 4 months. 30% bf to 15%. Not being able to run to running a 100km race. I used the 16/8 method. A couple of times I ate during my longest runs, but other than that I stuck to it quite well and it wasn't too hard to maintain. I don't know if it translates over that well to fat adaptation.
I have used it once since to lose some excess weight over the course of a week. I will use it as a tool when my weight goes up. I liked it because I didn't need to count calories.
My girlfriends an RD and really isnt a fan of IF, but I love it. I feel like it helps me drop weight pretty quick and I just feel better overall. When I start getting around 30ish miles a weeks I just can’t do it. I’m just hungry all the time so switch back to a more traditional breakfast-lunch-dinner style diet.
im 36 and i try to do a a 20-4 5 days a week. On my bigger training blocks(130km a week) i will close that window to take on more protein after running.
The best i feel is near the end of the fast but i did build up to this time. every ones different and need to do what works for you.
Look at Jason Fung for plenty of good info!
As an older gal 60+, I find that quality of diet really matters the most! A whole food plant based diet works best for me. Even vegan junk food will affect my performance. I like running in the morning fasted and having a big healthy breakfast when the run is over. That said, I do eat over 12 hours in the day most days. If I’m hungry in the evening I will eat as long as it is healthy compliant food. A sweet potato and applesauce makes a great snack. Stuff like that. I stay slim on this protocol.
Metabolicly running is the same as fasting (if not taking on fuel). Intermittent fasting helps people adhere to a total weekly calorie goal. That can be useful for snackers
Be sure to check on David Sinclair on anti aging and intermittent fasting. Not specific to runners but very insightful.
David Sinclair shares a name with David Sinclair who just got second place at Speedgoat last weekend! Coincidence, or David from the future?
@@chrisandrewsruns Must be alternate reality David!
@Bill Ding the constructor obviously not chronological age but biological age yes, you most certainly can
The inflammation, glycation, and corrosive effects of high glucose(thus higher insulin production)on the arterial wall, joints, brain, pancreas etc cannot be outrun. The idea that running makes one bulletproof from the IR and beta cell damage associated with high carb frequent eating is a myth. Being lean does not mean that all is well as you're burning your arteries and other structures with repeated high sugar and insulin spikes. Inflammation and plaque deposition follows. You've got 2500 calories max of stored glycogen and over 100,000 calories of fat even when lean. The majority of heart disease, diabetes, stroke ,arthritis etc are inflammatory conditions based on repeated high sugar and frequency of eating. I cannot state this enough.
Hand fives and stayin' alive! I can testify to a better life by means of Keto/Interm fasting; on it, I think better, sleep better, WAY less inflammation, and I heal better
@@kreativenarciso4199 Perhaps those who are unconvinced should try eating to the glucometer. I think the shock would be profound in what they discovered. If constantly pumping out insulin due to repeated high carbs frequently consumed, you will wear out your beta cells with IR to follow. May take 10 yrs but all the while major damage. I learned the hard way. Vegan low fat for decades thinking I was so healthy. No so much it turned out. A reversal has yielded profound results.
Complete garbage. I eat very high carb low fat whole foods and I can easily fast at least 18 hours a day. My a1c was also 4.6 on my last test, the lowest it's ever been. That's probably lower than yours.
Eric Adams brought his A1c from 18 or 17 down to the 5's in 3 months on a high carb low fat whole foods plant based diet, look it up. I'm tired of all the low carb BS. Too much carbs WITH lots of animal fat and vegetable oils is the problem, and too many ultraprocessed foods with fat, sugar, and chemicals. Too much saturated fat in the diet literally kills insulin producing cells.
Search for the video "businessman eats only potatoes for 2 months" This man ate nothing but potatoes for a few months with no added fat and looked what happened. Only positive results
I run in the morning and almost never eat breakfast before an easy run up to 1.5 hours no problem, not really intentionally it just seems to feel better to run on an empty stomach. Plenty of black coffee first. breakfast after the run is great.
Fibre is key for fasting and fasted runs because the fibre breaks down into fatty acids to be used as fuel. My favourite evening meal before a fasted morning run/ride would be something like Salmon with sweet potato, asparagus, tenderstem broccoli, leak, red onion, artichoke, olives, mushrooms, kale, spinach.... basically as much veg as you can stomach, stir fry it or roast it with lots of sea salt, garlic powder and seasoning! Absolutely divine!
If I got out of bed ten minutes before a fifteen mile run I'd be laying cable by mile five 😅
I tend to do a 12-12, where I have dinner before 7PM and breakfast after 7AM. It's very sustainable and you don't go to bed on a full stomach. Personally, I'm at a phase in my life in which I prefer to be bad at things rather than being 100% observant because it only does my head in. I tried going full-on a plant-based diet only to realise it's actually a pain in the ass, because apart from salad there's little plant-based food you can just toss and eat and if you're not into cooking it's a big pain. I'm still mostly plant-based right now and I like to have a certain regime but I don't want to walk into a supermarket and have an aneurysm every time I go past the sweets or the snacks. My motto is "don't let perfect be the enemy of good"
Very well said 🙌🏻
Thanks for the helpful advice once again Sage.
I am not sure if this is a training talk question or not but I am looking for some specific help deciding about a product that you use from one of your sponsors. I am interested in purchasing the Camelbak Ultra Pro vest. Unfortunately the Camelbak website does not ship to Canada and none of the running, or outdoor stores carry it here. I did go into some local bike shops that carry camelbak products but they cannot get access to the Ultra Pro vest. Luckily, I have found it available on Amazon Canada. That leaves me with one dilemma. What size should I buy? I have read a few reviews that say it fits large so if you are "between sizes" size down. Is this ture in your experience with this product. I noticed you wearing it in a few of the clips in today's video.
I am right on the edge between the Large and the medium. What would your advice be in sizing this product knowing that I do not have the option of going into a store and trying the different sizes on?
I used to do a 24hours fast one day per week. Hadn't missed a week for 1.5 years. I was training on the fasting days as normal. As I increased my weekly mileage and intensity added more weight training I started to feel bad. It impacted my mood and energy levels. I gave up on the weekly IF. I usually run in the morning on empty, that does the job ... I think ... of regulating my blood sugar and insulin levels.
How should someone that doesn't race structure their training and how long would/should a training cycle be?
6 month cycle is good
Why you afraid of racing, brah?
Do you have a particular morning or evening routine?
The closest I come to intermittent fasting is running on an empty stomach in the morning. It’s basically because I can’t run on a full stomach, and I do t want to wake up in the early morning 4 hours before I run, just to eat then go back to bed. I do notice that I have less energy especially when first starting my run.
How to proper recover when doing high volume weeks (140 - 150km )? Better doing doubles and keep a day off?
Doing doubles is key when you're running over ~70 miles/week. Two 8-10k runs puts less stress on your body than one bigger run.
@@dastolh but you dont benefit from the long run ? doing two smallers runs is pretty pointless and at this point your just putting impact on your legs for little to no metabolic gains
@@dastolh I know. I started doing doubles, but I was wondering if it is better to keep a day off or run 7/7 with less daily km.
Plus, any other recovery advice would be usefull
@@franciscloutier7736 Depends on how much you're running. Two 8k doubles will certainly bring aerobic benefits for most.
If i eat breakfast, i am hungry all the time during the rest of the day, no matter what i eat. This is so annoying! So i eat when i am hungry, usually after a fasted run at 14:00. Sometimes i only eat after work at 22:00 (i sleep at around 01:00), and i don't feel hungry or dizzy or empty of energy during worktime. I prefer to run fasted, and in longruns (more than 20km and races) i eat homemade energy bars every hour after the first hour. I haven't had any stomach or energy issues. The only time i crushed, i was running 2,5 hours in the trails fasted without water.
Thanks for sharing your story! I share your sentiments very much so, keto/fasting is the way to go. say goodbye to inflammation, hunger, and lack of focus!
What types of workouts I should be programming before cross country?
On marathon day, how often should you have a gel. Every 30 or 40mins?
It all depends on what you are eating. If you are eating
animal based proteins, you can do IF much easier than a vegan diet because the amino acid profile is much more complete and concentration of protein can be much higher. Protein is the highest satiety macro.
Hey Sage! I want to let you know I really appreciate this video and it’s making me think a lot about how i eat and run. Something’s going to change about my eating today but I don’t know what, but I’ll figure it out! I went Vegan at the start of 2021 and running has been different for me ever since - hell, when I eat right I feel unstoppable but I think I experience a form of disordered eating, not sure how serious it is but I find myself tracking calories and being restrictive sometimes. I fast for 10-12 hours basically while I’m asleep and try to finish eating/be full around 5/6 the night before an early workout and it enables me to run without considerable GI or stomach distress/having to use the bathroom like 5 hours into a run/feeling fresh I guess. I don’t know if I’m eating enough or right or if I’m missing something crucial, but I am working as focused and intently as I can on becoming the best ultrarunner that I can, i love it so damn much and I would like to be outside as much as physically possible. I just finished Speedgoat last weekend and a R2R2R two weeks before that (both were very hard and slow but/and i had so much fun), now I’m excitedly training for Lake Sonoma 100k hoping that the adaptations kick in and that I can eat, run, and sleep right to get the best race out of myself possible. I know i can be very fast on that course, but I’ve been extremely nervous while running and eating in general, probably related to anxiety or confidence and my extreme love for running balls to the wall if I’m being frank lol. To be completely transparent, I am training to win and compete with the top level athletes at Lake Sonoma 100k, I think it’s a golden ticket race or at the very least a western states qualifier, which I have been dreaming as running as my first 100-miler ever since falling head over heels for stuff longer than 26.2. Your training talks have taught and motivated me to an extreme degree and also brightened my mood many times, and I want to be able to make the most of that knowledge and vibe and share it with others, too, and maybe even eventually become a coach and a runner like you that can do what they love with and for others and support a lifestyle that supports doing what we love the most. I would not have been able to run like i have over the last year or two without tuning into as many of your videos as I can! Thanks for getting me to the finish of my first marathon at sub-3, for opening my eyes to what training at high volume takes, and for all the tips I’ve been able to integrate into training; undoubtedly my gratitude for you is shared by thousands and we’re so blessed to have you here, man. But no wonder you love sleep and coffee so much!!!
I guess my question for you is:
How do you maintain or build confidence around running, racing, resting, fueling, and even just yourself to be able to harness your potential? Is there anything a runner can do as an individual to be able to take better objective care of themselves?
Much love sage and hope you’re doing all the best too!
Thanks for this Sage! Question: what about protein and protein supplements? I’ve lowered my meat consumption (still eating some dairy, eggs, and fish) but confused as to when a protein supplement (I do a plant based one) should be used. As I’m in the midst of marathon training, I am using a plant based protein supplement with my smoothies but just not sure how often I should take them. Food comes first, of course but are supplements essential during marathon training? Can you breakdown the timing of when to take supplements?
Sorry for the wordy question and thanks in advance for any advice/input you can share with us🙏🏽🏔
As former strength athlete I don't recommend protein supplements as natural sources of protein have many other minerals and vitamins if you go to lentils there's also important fibres. Many of supplements I call them clinic and 'empty' calories.
Keep track of how many grams of protein you’re investing a day from just food. If it’s 1 gram per pound of body weight or a little less, you should be ok. If not, supplementing can’t hurt. Vegetarian diet makes it hard to get as much protein as with animal sources and the proteins in plants are less absorbed/ lesser quality than animal sources based on AA profile
@@jp05598 if someone eats fish, eggs and lentils that's perfect cover for amino acids and you really don't need to cover them in single meals as body is giving them out during 24-72h timeline.
I'm 190lbs somehow lean after shifted to distance running thought 1gram per pound of protein is certainly too high for every each day as 0,5-1gram fits better.
Often people forget even post longrun oatmeal with soya milk includes proteins also bread includes protein after counting all there's no need of supplemental protein use.
@@19Kamau79 I agree with most of what you said but I don’t think 1g per pound is too much and when you eat oatmeal and bread sure there is some protein there but to get enough from those sources, you will be overeating carbs (in my opinion). This is the main reason I transitioned from plant based. Beans and whole grains are carbs with a little protein. Nuts and seeds are fats with a little protein. To get mainly protein from plant based sources you need to eat tofu, tempeh, seitan or protein powders. For me it became too much and steak and eggs are my main food source now and it’s working better for me personally than trying to eat tons of plants, feeling bloated all day, having to constantly eat and getting GI distress when I run
@@jp05598 I'm just avoiding meat (beef and pork) using mainly fish, chicken, lentils, some milk with coffee sometimes soya milk.
I never had issues to build muscles under 1g per pound protein intake also distance runner doesn't need more protein than strength athlete, probably same amount as total calories has to be higher.
All runners should do what feel the best and I feel pork and beef block my stomach just need something easier to my digestion.
Should you eat before every run
there are a lot of variables but you really missed an important health point for this topic: gut health. gut reset. it affects all other systems in the body. allowing you digestive system to heal and reset and allowing your gut biome to stabilize makes you better at metabolizing stuff and theoretically that should translate into better races, runs, ultras no matter what you are eating. i know everyone wants to think positively about what they do and there are so many echo chambers about subjects like this, and fwiw i am actually not very disciplined at fasting (my Wife is) but when I do i feel so much better in every way after. the inflammation in my gut goes away and every kind of fuel works better. being careful to suggest something of an eating disorder is good but not to the extent of limiting your subject.
Would love to hear more about building our aerobic base up and how running slower can help us run faster.
You still need speed work. You run slow (zone 1 or zone 2) so that you can get volume in and near recovered enough for quality session like speed work
This is such a well-worn topic. Just watch the thousands of other videos for beginning runners.
I do intermittent fasting just because I'm too lazy to eat lunch. However, once I reach 40 miles a week, I reluctantly have to (especially on a vego diet).
Yeah i agree, fastin can have some benefit but is bad for mental
What books have helped you and that you would recommend? I know you’ve mentioned jack Daniels’ book, are there any other books for beginner to advanced runners? Thanks Sage
Sport nutrition written by Asker Jeukendrup is probably one of the best you can read.
9:46 message is 100% wrong. It’s not calories in = calories out. That way of thinking is nearly 100 years old and has been disproven. It’s like saying the cold weather causes colds. Read any book by Gary Taubes.
Main question to ask: Do top athletes in general use fad diets like low carbs or fasting? The answer is no, no and no. Carbohydrates are by far the most important nutrient in any sports, be it long distance running, or power sports like weight lifting. If you train higher and higher volume, which is the main definition of becoming a more advanced athlete, getting enough carbs should be your main concern in your diet. And this means getting them in on a regular basis, through the day. Everybody in pro sports know this. Of course you have some odd exeptions of "sometimes you could" or the the athlete who says he thrives on low carbs or fasting, but seriously, its hard to find a Lebron or Kipchoge, who doesnt eat his potatoe, banana or oatmeal, every day, and several times per day. Without enough glucogen your proteins will not build muscle, and you will get dehydrated, just to mention a few negative effects of sub optimal intake of carbohydrates. And intake of protein should be your least concern. This is also very well studied and researched, and is the main advice together with getting enough fluids and calories, for any pro athlete in any country in the world. Fasting is disruption in this important regular intake of carbs, and its benefits, even as a "disruptive manipulation" , like doing fasted long runs, are minimal, if any at all.
Who does the editing ?
Let’s say i got sick and need to get in shape really fast for championship season (track) can I rely on speed work to get in shape in a faster way and easy recovery runs for that race than having to build an aerobic base??
If your not running at all you need a base phase
@@MoonLight-qw8sz what if during injury I was just swimming and cycling? Do I still need to build a base
Two this week because they were tied last week? So if we're really careful about how we vote we can have ALL our questions answered?
Like the lungs in the background.
IF makes sense ONLY if you are burning ketones... I am an under average old athlete but I run 21k in 1h 30' during training or swim 5k in open water with 18 hours of total fasting but BURNING KETONES...of course ENDOGENOUS ketones
What benefits and challenges does vegetarianism pose for the endurance athlete?
Well he’s a vegan and does pretty good
Should you eat more during the off-season
Girl friend Sandy!! When you getting hitched!!!😻
What? No quick carbs before a run? Everyone starts a run burning carbs, until you are warmed up. Thereafter, you settle in to your normal fat burning, unless you keep eating carbs. Sure, insulin spiking interferes with lipolysis, but the fat we burn during a run comes from intramuscular fat anyway. If we mobilize fats during a run, don't they just clog up our capillaries?Mobilizing body fat is fine for replacing the intramuscular fat long after the workout, if we ever lower our insulin enough and raise glucagon. Eating carbs before a run just delays that transition to normal 50/50 fat burning, but it doesn't interfere with it after about 10 minutes. Besides, since red blood cells run on glucose and also have their own glycogen, providing a pre-run boost of carbs will help spare your red blood cell (and white blood cell) glycogen!
You never said what you consider an intermittent fast.
I consider it generally going more than 15-16 hours without food. So, let's say like "skipping a meal" and instead of eating 3 square meals a day you are skipping breakfast and only eating 2 meals a day.. So something like a 7pm dinner and then no food until a noon lunch the next day (17 hours). There are other (more extreme) definitions and "strategies" as well. The reason people may lose weight on it is that they are mainly just eating less calories in general.
@@Vo2maxProductions I can easily eat 2000-3500 calories in a 6 hour or less eating window
CARBS ALL THE WAY. Eat like a Kenyan run like a Kenyan
Found a Durian Rider viewer 🤣
@@TirnanHealy hell yeah i am 😂
He needs to organize and plan out his talk better.
The fact that he has so many written caveats and clarifications tells me that he's mostly making it up as he goes.
He's all over the place in his presentation and not moving from one topic to the next in a logical way.
His explanations and approach is well established with mainstream runners and IF. As with most endurance athletes, he's not big on intermittent fasting, especially during the recovery and cell-building period.
Woke