The following individuals have successfully attained the distinction of being certified Metabolic Efficiency Training Specialists. Home / Blog / Blog / Nutrition Research / Coaches' Corner / Metabolic Efficiency Training: Clearing up. Sunny Blende: Carb Burning vs. Metabolic Efficiency Training with. Genomic Testing Services; Mindset Training; Massage Therapy. Not Another Fad Diet; You: 1 Cold.
Metabolic Efficiency: Becoming A . But for those of you who want to become, in the words of former fitness expert Covert Bailey, a .
Metabolic Efficiency Testing: Explanation and. Metabolic Efficiency Testing: Explanation and motivations. The!above!chart,!fromBob!Seebohar Metabolic Efficiency Training Specialist Certification. 2015 Certification Clinic Dates, Locations and Application Instructions.
Metabolic Efficiency: Becoming A . Metabolic efficiency guru Bob. Sunny mentioned Ucan while training this way. I have actually been training like this for awhile now, slow and steady, no speedwork, all aerobic w/HRM.
The Crossover Theory has been around since the 1. High mileage weeks and long, slow, distance training was the norm. And with higher speeds (intervals) and constant . Hence was born the carb- driven ultrarunner. Metabolic Crossover. So, what? I personally have been writing and encouraging athletes to include plenty of healthy carbohydrates (whole grains, fruits and vegetables) in their training diets and recovery snacks for years. Nothing is wrong with carbohydrates; we just may have lost sight of one of the most important parts of our nutritional training.
Metabolic efficiency guru Bob Seebohar says, . Why is this important? For the simple reason that the best training plan is worthless if the nutrition plan fails. Ever suffered from any of these? One definition is the .
Why would we want to do this? Because at any given time, most trained runners are carrying about 1,5. Metabolic efficiency training builds a stockpile of fat- burning enzymes. Metabolic Efficiency (ME) training is not a calorie- deficient diet and it is not a low- carbohydrate, Atkins- like diet. It is rather macronutrient partitioning .
By effectively manipulating our aerobic training, we will increase mitochondrial capacity (the number of mitochondrial enzymes). By manipulating our diet to control blood sugar and our insulin response, we will be able to fuel with fewer calories during training and racing, thereby reducing our reliance on consuming simple sugars and increasing utilization of our internal body fat. According to Seebohar, ?
Results can happen in as little as four weeks. Most protocols are six to 1. You may want to start every season with an ME base when you experience the results. The Crossover Concept.
The crossover concept describes the relation. Even though we burn a mix of both carbohydrate and fat to fuel exercise up to maximal intensities, as the intensity of your exercise increases, your body prefers to use more carbohydrate for fuel. There are several biochemical mechanisms contributing to this increased use of carbohydrates that are beyond the scope of this article, but suffice it to say, these mechanisms decrease your fat oxidation or usage. The crossover point – that intensity at which you start to burn more carbohydrate than fat - can be measured or defined in terms of speed, pace, watts (if cycling) or heart rate. This gives you - the ultrarunner - a pace or heart rate to train below in order to increase your fat- oxidizing capacity (i.
In the chart below, this crossover point occurs at 6. VO2 max. By wearing a heart rate monitor during an ME test, you can accurately correlate your cross. The goal of improving ME training is to . How do you teach your body to do this? Read on. Exercise Training . It manipulates cellular processes through aerobic training by increasing the size and number of mitochondria in your cells.
So? Turns out that if you also continue this aerobic exercise without a lot of available carbohydrates, your body adapts by increasing its workforce of enzymes that metabolize fat (that . This is not to say that interval training or hill repeats do not produce positive changes . You will be more metabolically efficient if you work on fat- burning (aerobic exercise) first, and then add in the other training regimes. Of course, you can get around this by relying on a constant source of carbohydrates coming in to fuel your muscles (aid stations, carrying lots of calories, spiking your insulin by eating simple carbohydrates.
Exactly. So now after our ME test, we have our heart rate (or pace) to stay under. This may be hard, training at these lower intensities . This means a 1. 0- mile run may take you two and a half hours because when you get to a hill, you will probably need to walk. Keep tabs on your heart rate.
Frequency is the key to ME training. You will need at least six to seven hours per week in this zone for results, but it is critical to have most of your training in this zone.
Most of you are exercising a lot more than six or seven hours each week. This means that you can take one day a week off from ME training and run intervals or your regular group run, allowing your heart rate to exceed your ME training intensity, but your results will be delayed a bit. Remember, we are not talking about that long – you can see results in four to 1.
Implementing The Nutrition Plan . The bottom line is that you remove, or drastically reduce, all grains from your diet. Your nutrition during this time will consist of lean protein, good fats and plenty of fruit, beans and vegetables.
Your nutrition during your runs will change too. More about that later.
Eating too many refined carbohydrates or eating a large amount of carbohydrates at one time leads to an increase in usage of carbohydrates for energy. This may be fine if you are already a . Processed or refined carbohydrates (and even whole grains somewhat) cause an insulin response or spike. As insulin increases, fat break. This causes us to seek out more carbohydrates and suddenly our diet becomes unbalanced as we become . Research proves that eating lean protein and fiber (fruits and vegetables) together has a blood sugar- stabilizing effect as well as being very successful in weight loss strategies. This means your meals will look different from the usual bagels, oatmeal and pasta.
Breakfast might be black beans, spinach and eggs (or egg whites), with some feta cheese or salsa on top. It might be yogurt with lots of berries and nuts added in. Lunch and/or dinner could be a huge salad with steak, salmon or tofu on top. Or maybe a lean piece of meat with lots of vegetables and some fruit, along with a small bit of cheese for dessert. If you cannot go cold turkey on grains, then add a small bit of quinoa or brown rice to your dinner. Snacks can be cut- up veggies with a yogurt- based dip. Try soup, chili, stew, lettuce wraps ?
The answer is: water and electrolytes. Yikes! Because you are not training at a high intensity, remember? You are not going through your carbohydrate stores; you are burning fat by staying under your crossover point. The only reason you would bonk is if you are going too fast, or you completely deplete your fat stores, with the latter being quite unlikely.
If you are running over two hours or so, you can add some non- grain- based carbohydrate such as fresh or dried fruit, fruit- nut bars such as Lara bars, or nut butters. Once you are finished with your run, should you hurry to make that ? You did not deplete your carbohydrate stores. So rehydrate and have a balanced snack or meal. Where To Get Tested And Why Be Tested. Is it possible to predict an athlete?
It may be possible, but not advisable if you can possibly afford to have it professionally measured. Phil Maffetone uses his . You will have a visual as to where you need to keep your pace for fat burning.
In addition to being more metabolically efficient while running, there are other positive benefits from . After fasting for about four hours, and after a thorough warmup, you will be fitted with a mouthpiece, noseclip and headgear to capture your breathing. The test itself may take between 3. You will almost certainly start out walking and every five minutes the speed of the treadmill will be increased (by about 3. There is a list of Metabolic Testing Centers in the back of Bob Seebohar. You can do an internet search to find a testing center in your area, and many gyms are also beginning to have this equipment. Just be sure the person administering the test under.
A very cost- effective way to be tested is to go to a college or university that has an Exercise Physiology Department. Graduate students are always looking for guinea pigs. But to maximize leaning- down in the shortest time frame, get the test. Metabolic efficiency training can help you stabilize your blood sugars, give you steady energy, lose body fat and allow you to run faster at a lower heart rate. All great results, so think about incorporating ME training into your base training. All you really need to start your ME training once you get the test, is your running shoes, a heart rate monitor and your body fat. The chart below, from Seebohar.
Looking at the last column, you can see this athlete. The lower heart rate and pace would give this runner the most . Optimizing fat oxidation through exercise and diet. Nutrition, 2. 0(7. The New Fit or Fat, Mariner Books, Revised Edition 1. Coyle, EF, Jeudendrup, AE, Oseto, MC, Hodgkinson, BJ and Zderic, TW.
Low- fat diet alters intramuscular substrates and reduces lipolysis and fat oxidation during exercise. Am J Physio Endocrinol Metab 2.
E1. 47, 2. 00. 5. Flemming, T. Endurance Performance Training Center, Mill Valley, CA, enduranceptc. Maffetone, P. The Big Book of Endurance Train. Racing. Skyhorse Publishing Inc., 2. Fuel on Fat For the Long Run. Marathon and Beyond.
Metabolic Efficiency Training: Teaching the Body to Burn More Fat. Nutrition Periodization for Athletes: Taking Traditional Sports Nutrition to the Next Level (2nd ed.).