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Improving nutrient metabolism efficiency

Improving nutrient metabolism efficiency

Accessed Sept. Sub Improving nutrient metabolism efficiency FreeStyle Libre 2 Connected to Your Phone. Age also Imprvoing metabolism, as it can slow over the years, even if you start out with a fast metabolism. From a daily nutrition perspective, controlling blood sugar underlies the five food strategies that comprise MET.


How To Increase Your Metabolism (Eat More, Lose More)

Improving nutrient metabolism efficiency -

After a period of interval training, your metabolism can stay revved up for as much as a full day. For example, when you're walking or jogging on a treadmill or outside, speed up for 30 to 60 seconds, and then slow to your usual pace; repeat the cycle for eight to 12 minutes.

Eat protein and do weight training. Your metabolism increases whenever you eat, digest, and store food, a process called thermic effect of food. Protein has a higher thermic effect compared with fats and carbohydrates because it takes longer for your body to burn protein and absorb it.

It's not clear how much of an effect protein has on metabolism, but studies suggest the best approach is to combine adequate protein intake with weight training, which increases muscle mass — and that also can boost metabolism. Drink green tea. Studies have found green tea contains a compound called epigallocatechin gallate, which may increase the calories and fat you burn.

A meta-analysis published in Obesity Reviews found that consuming about milligrams of epigallocatechin gallate the amount in about three cups of green tea helped boost metabolism enough to burn an average of extra calories a day.

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It is likely that you have heard of this scenario before as it applies to exercise: as intensity increases, the body prefers to use more carbohydrate and less fat for energy. While it is true that you will burn more carbohydrate at higher intensities of exercise, the point at where your body crosses over from mostly fat to carbohydrate usage is highly variable and trainable.

I said trainable. As I have been eluding to, you can train your body to become more metabolically efficient through proper daily nutrition strategies. Eating too much of any one nutrient carbohydrate, protein, and fat will develop metabolic inefficiencies.

Focusing too much on eating too much of one food and a state of nutrient imbalance can occur. The solution is eating a combination of foods to control blood sugar which will optimize hormone levels that favor fat burning. Most people have about 50, — 80, calories stored in their body as fat.

Even the leanest athletes still have around 30, Contrast that to only 1,, calories stored as carbohydrates and you can begin to see the opportunity that exists to tap into your fat stores. Not only will this mean you can burn fat at higher intensities of exercise, which leads to preserving carbohydrate stores, but it also can lead to body fat and weight loss, improved blood lipid cholesterol, LDL, HDL, triglycerides levels, a decreased risk of many chronic diseases and better sleep patterns.

The benefits, similar to your fat stores, are almost unlimited! As I mentioned above, it only requires a bit of a nutrition shift to start teaching your body to burn more fat.

Here are two simple and easy to implement nutrition steps that you can use in your quest to become more metabolically efficient:. Get in the habit of combining foods that have protein, fiber carbohydrates and fat.

It is these three nutrients that, when eaten together, will balance and optimize your blood sugar and control your hormone levels to allow for greater fat burning. I prefer to recommend vegetables, fruit and whole grains in that order for carbohydrate sources. Developing your metabolic efficiency will take preparation, execution, and commitment on your part.

This is a behavior change that can take time to adopt. Start by pairing protein, fiber, and fat-rich foods together at the majority of your meal times or snacks and you will be well on your way to becoming more fat adapted which will lead to enhanced endurance performance.

Bob Seebohar, MS, RD, CSSD, CSCS, METS II, is the owner of eNRG performance in Littleton, Colorado. eNRG performance, a performance training and recovery center, provides sports nutrition, exercise physiology testing, endurance coaching and educational opportunities for active individuals and athletes.

Contact him at bob enrgperformance. com or visit eNRG performance at www. Get ready to elevate your holiday season with a special surprise! This time, we're introducing something unique that combines comfort, flavor, and a commitment to better-for-you choices. Plus, it's a Menu icon Icon used to display a menu will open when clicked Close icon Icon used to close the mobile navigation Search icon Icon used to open the search box Close icon Icon used to close the mobile navigation Arrow icon Arrow icon pointing Main Menu Shop All Supplements.

Fueling Fast blog.

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