Feeding Periodization
The term feeding periodization is typically used to describe changes in food intake in response to specific training periods. For example, certain training periods focus on weight management and lower energy intake, while other periods focus on recovery and performance and higher carbohydrate intake. He concluded that "nutrition should be periodized and adapted to support individual goals, exercise levels, and needs that change throughout a season and/or training cycle." It refers to the planned, purposeful, and strategic use of specific nutritional interventions to achieve other effects that will improve performance in the long run.
Exercise on an Fasted (Nightly Fasted) Exercise
• Training is performed after one night of fasting. is then performed. Muscle glycogen may be normal or even high, but liver glycogen is low. Training is performed after an overnight fast. Muscle glycogen may be normal or even high, but liver glycogen is low
Breakfast is consumed after training and no form of CHO is consumed during exercise, causing FFAs to rise significantly. This approach will predominantly target reduced liver glycogen (associated with nighttime fasting), but pre-workout muscle glycogen may also be considered low due to the CHO intake consumed during the recovery period after the last training session.
• Fasting exercise, leads to increased metabolic stress for muscle, central nervous system and/or liver gluconeogenesis.
Training with Fast
Perhaps the most common way to 'undertrain' is to train overnight fasted . Typically, the last meal is eaten between 8 pm and 2 pm the night before, and exercise is done in the morning before breakfast. This differs from previous methods in which muscle glycogen was reduced by previous exercise. When training on an empty stomach, muscle glycogen should not be affected by nocturnal fasting, but liver glycogen will be very low.
Research by Hespel et al.
For example, in one study, oxidative enzymes such as CS and HAD were found to be greater than 6 weeks of training (per week). 4 times, 1-1 weeks), it has been shown to be upregulated to a greater degree (47% and 34%, respectively) when compared to fasting. They concluded that it was more effective than training in a full state. They also observed increased use of intramuscular fat with fasting training and noted improvements in the regulation of blood sugar levels. The mechanisms will likely differ from training with low glycogen.
De Bock et al. showed that fasted exercise facilitates intramuscular fat utilization and improves glycogen resynthesis during exercise. It has also been shown that carbohydrate intake blunts dissociated protein 3 gene expression, whereas fasting training leads to a marked increase in dissociated protein 3 gene expression. Another study by the same research group found no significant improvement in fasting education. In this study, minor changes were observed in proteins involved in the regulation of fat metabolism, but this did not lead to measurable changes in fat oxidation. The results of these studies are promising, and training on an empty stomach appears to have potential benefits.
However, there are some practical questions that need to be answered, such as how many days per week training is needed. What is the most appropriate type of training (intensity and duration) for fasting training? How many weeks should this training be done to see its meaningful effects? In addition, studies to date have focused on metabolic adaptations, and few have addressed potential effects on exercise performance.
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