Triathlon Nutrition Academy

We're back with part two of my conversation with Sam Shepard, a researcher and fellow nutrition enthusiast, about the science of energy production.

Last week, we went in-depth on carbohydrates, so make sure you’ve listened to that one. Today, we’re talking about the benefits (and drawbacks) of fat adaptation. So what exactly is fat adaptation?

Fat adaptation is when your body uses fat as its main energy source rather than carbohydrates. This can be extremely beneficial for low-intensity exercise but causes issues when you’re doing high-intensity session. For this reason, our goal should be metabolic flexibility, where our body can switch between fuels based on exercise intensity. This not only boosts endurance but also ensures that you're not overly reliant on carbohydrate intake during your races.

Sam shared some strategies and advice for any athletes looking to train for fat adaptation.

1. Fasted training, especially for low-intensity workouts, can push your body to become more efficient at burning fat. Think about where you can incoporate fasted sessions into your schedule. For instance, an easy morning run can be done before breakfast to encourage fat utilisation. However, this should be approached with care and potentially under the guidance of a sports nutritionist. Consistently training in this manner can improve your fat oxidative capacity over time without compromising performance.

2. Adjust your carbohydrate intake based on your upcoming workouts. Higher-intensity sessions call for more carbs, whereas lighter training days might need less. This method, often summarised as “fuel for the work required,” allows you to maximise fat burning while still maintaining your body’s ability to perform high-intensity efforts.

3. Individual circumstances, including work and family commitments, should dictate training and nutrition strategies. Especially for women, considerations around stress and lifestyle factors are crucial when deciding on fasted training.

4. Consulting with a sports dietitian can help tailor these strategies to your specific needs, providing guidance and understanding about why you’re doing it and how to adjust on the fly.

Looking ahead, Sam shared insights into emerging research areas, such as how body weight might influence the optimal carbohydrate intake during exercise and the potential role of gut microbiome in nutrient absorption.

As exciting as the research is, it’s still evolving which is another reason why it's so important to get a nutrition strategy that’s individualised to meet your needs.

LINKS:

Support the TNA Podcast: https://www.dietitianapproved.com/legend

Check how well you’re doing when it comes to your nutrition with our 50 step checklist to Triathlon Nutrition Mastery: dietitianapproved.com/checklist

Start working on your nutrition now with my Triathlon Nutrition Kickstart course: dietitianapproved.com/kickstart

It’s for you if you’re a triathlete and you feel like you’ve got your training under control and you’re ready to layer in your nutrition. It's your warmup on the path to becoming a SUPERCHARGED triathlete – woohoo!

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