Nutritional Strategies for Enhanced Lipid Oxidation During Exercise
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Fat vs. CHO
CHO is both aerobic and anaerobic, BUT it has limited stores. It does, however, have a greater energy yield per unit of O2 (fat is about 10% less).
Sparing CHO
Sparing CHO by upregulating lipid oxidation should be advantageous. This leads to:
- More lipid oxidation
- Decreased sympathetic nervous system activity (recruitment of CHO)
- Increased mitochondrial volume and enzymatic adaptations
- Reduction in signals that activate major CHO metabolic enzymes
In lower exercise intensity, more FFA and TG are present in plasma. The more intense the exercise becomes, the more glycogen/glucose is used. At ~62% of VO2 max, the highest lipid oxidative rate is experienced.
Nutritional Strategies to Improve Lipid Oxidation
- High-fat diets: long term vs. short