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5K effort won't burn any fat? O_o

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  • C Offline
    ChrisA Platinum Member @Dimitrios Kanellopoulos
    last edited by ChrisA 10 Oct 2021, 15:41 10 Oct 2021, 15:34

    @dimitrios-kanellopoulos as far as I understand the body burns energy from different sources depending on the duration and intensity you workout:

    1. for fast and immediate energy, muscles use energy that’s stored in the muscle itself in form of ATP which only lasts for about 10 to 20 seconds and after that the body starts converting glucose to ATP to supply the muscles with energy (faster process) and also converts fat as a supply too (slower process). So when you workout in a high HR Zone the body supplies energy first and for the bigger part from stored glucose. As far as I understand this works for 60 to 90 minutes unless your glucose supplies are used up, why runners (not me 😅) who can run that long should then - or better before - resupply glucose.

    2. The conversion of fat to muscle usable energy takes longer and therefore the constant level of energy they provide is only enough for exertions in lower HR zones but this process can then go on for hours. That’s why you can walk / hike a whole day or even longer without the need to eat something.

    In the end - when talking about loosing/gaining weight - it’s not so important if the body uses fat or carbs (or proteins) as an energy source but only how many calories you burn and how many you resupply by eating food as the body can convert carbs to fat and so when using a lot of carbs as energy the body can’t turn this used up carbs into bod fat anymore.

    L 1 Reply Last reply 10 Oct 2021, 17:14 Reply Quote 2
    • L Offline
      lexterm77 Bronze Member @ChrisA
      last edited by 10 Oct 2021, 17:14

      Beta oxidation peaks at about 60% of vo2 max and then it goes down but never to 0 because then you are dead. Same for carbs, never goes to 0 unless not alive.

      https://pubmed.ncbi.nlm.nih.gov/6571234/

      There is a test on how to do a beta oxidation rate
      https://www.mysportscience.com/post/2015/03/18/what-is-fatmax

      Out of curiosity I will do a 12h fasting 2h depletion run one time, and then repeat same run next week with carbo loading to see if burner only relies on itensity or some other trick.

      C J D 3 Replies Last reply 10 Oct 2021, 17:23 Reply Quote 1
      • C Offline
        ChrisA Platinum Member @lexterm77
        last edited by 10 Oct 2021, 17:23

        @lexterm77 said in 5K effort won't burn any fat? O_o:

        Out of curiosity I will do a 12h fasting 2h depletion run one time, and then repeat same run next week with carbo loading to see if burner only relies on itensity or some other trick.

        I am think it’s intensity based only. But would be interesting to see, if fasting and a long run afterwards would show any difference compared to one, with well supplied glucose storages.

        1 Reply Last reply Reply Quote 1
        • J Offline
          jmoneygrip Bronze Member @lexterm77
          last edited by 11 Oct 2021, 03:45

          @lexterm77 it’s intensity for sure. As suggested earlier in the discussion, as you reach a higher percentage of your VO2 max your body transitions from burning fat to burning sugar (aka glycogen). This is known sport science and a big part of heart rate zone training. The burner feature is just looking at your heart rate zone.

          People are different within reason but the OP already confirmed he was at or near max heart rate, we’ll all burn sugar instead of fat in that scenario so the results are not surprising.

          S9P
          SSU (sold)

          1 Reply Last reply Reply Quote 1
          • D Offline
            Dimitrios Kanellopoulos Community Manager @lexterm77
            last edited by Dimitrios Kanellopoulos 10 Nov 2021, 06:10 11 Oct 2021, 06:10

            @lexterm77 once my toe is back to business, I can share with you guys how fasted long runs or intervals look like. 24-48h fasted and blood glucose levels if you are interested.

            (Might have a few data from prev days as well)

            Community Manager / Admin @Suunto
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            B ? 2 Replies Last reply 11 Oct 2021, 06:42 Reply Quote 5
            • B Offline
              Bulkan Moderator @Dimitrios Kanellopoulos
              last edited by 11 Oct 2021, 06:42

              @dimitrios-kanellopoulos yes please share. I’m interested in.

              Another topic about glucose?

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              1 Reply Last reply Reply Quote 0
              • M Offline
                MiniForklift Platinum Member
                last edited by 11 Oct 2021, 07:01

                All of my early morning runs (unless they’re going to be longer than 30km) are fasted. Supposedly we have enough glucose available to be converted to energy for at least a couple of hours of early morning activity before we start pulling it from less desirable places

                SV Titanium Solar Forest

                L 1 Reply Last reply 11 Oct 2021, 07:11 Reply Quote 0
                • L Offline
                  Likarnik Bronze Member @MiniForklift
                  last edited by 11 Oct 2021, 07:11

                  I did a 100km ride after 18h fast and took only water with me (so in the end 21h+ fast). Almost only Z1. I expected different result:

                  fat.png zones.png

                  ? 1 Reply Last reply 11 Oct 2021, 08:12 Reply Quote 0
                  • ? Offline
                    A Former User @Dimitrios Kanellopoulos
                    last edited by 11 Oct 2021, 08:11

                    @dimitrios-kanellopoulos said in 5K effort won't burn any fat? O_o:

                    @lexterm77 once my toe is back to business, I can share with you guys how fasted long runs or intervals look like. 24-48h fasted and blood glucose levels if you are interested.

                    (Might have a few data from prev days as well)

                    Totally interested. Started on fasting and also “ordered” first month of supersapiens to test.
                    More focus on loosing weight and stabilizing appetites etc, but everything that comes with it is bonus.

                    1 Reply Last reply Reply Quote 0
                    • ? Offline
                      A Former User @Likarnik
                      last edited by 11 Oct 2021, 08:12

                      @likarnik said in 5K effort won't burn any fat? O_o:

                      I did a 100km ride after 18h fast and took only water with me (so in the end 21h+ fast). Almost only Z1. I expected different result:

                      fat.png zones.png

                      you z1 is till 149?

                      D L 2 Replies Last reply 11 Oct 2021, 08:20 Reply Quote 0
                      • D Offline
                        Dimitrios Kanellopoulos Community Manager @Guest
                        last edited by 11 Oct 2021, 08:20

                        @andré-faria

                        Fasted 28h and 2+ hours workout. (does not include 30 min warmup. )

                        Here is the workout

                        Screenshot_20211011-111618.jpg Screenshot_20211011-111610.jpg

                        Watch that witb fasted workout + not z5 the intervals (except the last that I pushed more) kept the lows of HR low (no increase as usually happens).

                        Blood glucose was low, expected but it didn’t have any impact.

                        Will test more when I am better.

                        Community Manager / Admin @Suunto
                        Creator of Quantified-Self.io
                        youtube.com/c/dimitrioskanellopoulos
                        https://instagram.com/dimitrioskanellopoulos
                        https://www.strava.com/athletes/7586105

                        L ? 2 Replies Last reply 11 Oct 2021, 12:15 Reply Quote 1
                        • L Offline
                          Likarnik Bronze Member @Guest
                          last edited by 11 Oct 2021, 08:29

                          @andré-faria yes, I calculated zones based on my LTHR (tested both on run and bike, I averaged 182bpm/20min).

                          @Dimitrios-Kanellopoulos great effort on 28h fast!

                          1 Reply Last reply Reply Quote 0
                          • L Offline
                            lexterm77 Bronze Member @Dimitrios Kanellopoulos
                            last edited by 11 Oct 2021, 12:15

                            @dimitrios-kanellopoulos

                            This morning I was able to go 32g/h fat average that is only at 210W at 63% of VOMax. Fasted 12h and hung over.

                            8A732A41-DAA7-47E5-8C0D-9C95CFE476B9.png

                            1 Reply Last reply Reply Quote 1
                            • ? Offline
                              A Former User @Dimitrios Kanellopoulos
                              last edited by 11 Oct 2021, 14:22

                              @dimitrios-kanellopoulos Nice job, but what’s with the fasting about? If I may ask and I’m not indiscreet.

                              D 1 Reply Last reply 11 Oct 2021, 16:00 Reply Quote 0
                              • I Offline
                                isazi Moderator
                                last edited by 11 Oct 2021, 14:22

                                I think this [1] is not computed as HR zones, but as % of VO2max, therefore some people may see strange results if compared to the zones they have configured.

                                I eat pasta at least once a day, sometimes twice 😄

                                [1] with this I mean the S+ app

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                                S L 2 Replies Last reply 11 Oct 2021, 14:34 Reply Quote 2
                                • S Offline
                                  suzzlo Moderator @isazi
                                  last edited by 11 Oct 2021, 14:34

                                  @isazi said in 5K effort won't burn any fat? O_o:

                                  I eat pasta at least once a day, sometimes twice

                                  old way

                                  😆 😆 😆

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                                  1 Reply Last reply Reply Quote 1
                                  • L Offline
                                    lexterm77 Bronze Member @isazi
                                    last edited by 11 Oct 2021, 14:35

                                    I eat pasta at least once a day, sometimes twice 😄

                                    What good is pasta if you don’t grow/cook your own tomato sauce? 😁

                                    I 1 Reply Last reply 11 Oct 2021, 14:58 Reply Quote 1
                                    • I Offline
                                      isazi Moderator @lexterm77
                                      last edited by 11 Oct 2021, 14:58

                                      @lexterm77 never had to buy tomato sauce when I lived in Italy, my family buys few hundred kilos of tomatoes in the summer and makes sauce for the rest of the year in bottles 🙂

                                      Watch: Suunto Vertical Ti

                                      Blog: isazi's home

                                      L 1 Reply Last reply 11 Oct 2021, 15:33 Reply Quote 5
                                      • L Offline
                                        lexterm77 Bronze Member @isazi
                                        last edited by 11 Oct 2021, 15:33

                                        @isazi

                                        I understand completely, I bought “tomato sauce” in a super market and I was so disappointed I started my own garden like my family did in Europe. I got maybe 5kg per plant 25plants this year, ate half of them raw if not more.

                                        Nothing beats pasta & tomato sauce 😋

                                        This may be the last box this year.

                                        IMG_8223.jpeg

                                        1 Reply Last reply Reply Quote 3
                                        • D Offline
                                          Dimitrios Kanellopoulos Community Manager @Guest
                                          last edited by 11 Oct 2021, 16:00

                                          @andrasveres nothing is up. It’s a habit. I just eat once. Only water in-between and training.

                                          Community Manager / Admin @Suunto
                                          Creator of Quantified-Self.io
                                          youtube.com/c/dimitrioskanellopoulos
                                          https://instagram.com/dimitrioskanellopoulos
                                          https://www.strava.com/athletes/7586105

                                          ? 1 Reply Last reply 11 Oct 2021, 16:17 Reply Quote 1
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