1. Thermic Effect of Food (TEF)
Definition: The energy required to digest, absorb, and metabolize food.
๐ฅ Thermic Effect by Macronutrient:
Macronutrient TEF % of Calories Consumed
Protein 20–30%
Carbohydrates 5–10%
Fats 0–3%
➡️ Protein has the highest thermic effect—this is part of why it's key in body recomposition and fat loss.
๐ 2. Metabolic Flexibility
Definition: Your body’s ability to switch between fuel sources: fat, glucose, ketones, and protein-derived substrates (GNG).
A metabolically flexible athlete can:
Burn glucose efficiently during sprints/lifting
Burn fat and ketones during long, steady-state efforts
Use gluconeogenesis (GNG) under carbohydrate scarcity (like on keto or carnivore)
๐ 3. Fuel Systems in Elite, Conditioned Athletes
๐น Glycolysis (Carbs → Glucose → ATP)
Anaerobic, fast
Used for short, high-intensity bursts (e.g., sprints, heavy lifts)
Creates lactate and potential fatigue
๐น Fat Oxidation (Lipolysis + Beta-Oxidation)
Aerobic, slow
Preferred during low to moderate intensity, long duration
Becomes more efficient on low-carb or keto diets
๐น Ketosis
Liver converts fat into ketones (BHB, acetoacetate)
Brain and muscles adapt to use ketones
Best suited for ultra-endurance, fasting states, or when carbs are chronically low
Can spare muscle glycogen during low/moderate output
๐น Gluconeogenesis (GNG)
Creation of glucose from non-carb sources (e.g., amino acids, lactate, glycerol)
Supports brain and red blood cell glucose needs in low-carb states
Highly active in keto-adapted athletes
๐ง 4. Metabolic State in Highly Conditioned Athletes
Elite athletes often achieve:
Efficient fat oxidation, even when not in ketosis
Quick access to glycogen stores when needed
Better mitochondrial density and oxygen efficiency
Lower lactate accumulation at high intensities
Elevated GNG capacity without losing muscle due to hormonal signaling (like increased growth hormone and norepinephrine)
๐ฏ Carnivore / Keto Athlete:
When deeply adapted:
High TEF from protein can increase resting metabolic rate
Low insulin environment favors fat mobilization and ketone production
Metabolic flexibility improves if training stimulus remains high
GNG from protein and glycerol ensures brain + muscle glucose without carbs
➡️ Combine this with fasted training, strategic refeeding (cyclical keto), and hormone regulation, and you're training the body to become an engine of perpetual transformation—burning the right fuel at the right time with minimal waste.
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