Are you familiar with the low-carb diet? It consists of eating small portions of carbohydrates (<20% of the day’s intake) to promote the use of fat during training. It works well on the body but it’s constraining: eating is no longer necessarily a pleasure and the intensity sessions become very difficult to cope with. So, to eliminate the calories of the Easter weekend, we propose a periodization of Low-carb over 2 days only: it is called “Sleep-low”. Super efficient. Not very constraining.
First of all, we must remember 1 rule of physiology: the body requires less time to produce energy from carbohydrates than from fats. The result is that carbohydrates are more readily available for exercise. Therefore, they are used in priority during intense efforts. In other words, intense sessions are propitious to degrade sugars.
A second principle important to remember in this post-Easter period is that in case of excess carbohydrates in the body, if these carbohydrates are not used by exercise, then their energy is stored in the form of fat. Bad luck…
These two points then make it possible to introduce the use of a nutritional strategy, the Sleep-low, whose aim is twofold: to become sharper AND to promote useful adaptations for performance.
THE SLEEP-LOW STRATEGY.
This nutritional strategy is divided into 2 training periods spread over 2 consecutive days: the 1st training session is performed at high intensity (HIT) and takes place on the 1st day (D1); the 2nd session is performed on fasting and at low intensity the next day (D2). Here is the unwound:
D1 – step 1: enjoy a little more of your calories… You might miss them.
D1 – step 2: at the end of the day, perform a HIT session (>106% of your critical power/speed) like 9*3′ / r 1’30”:
J1 – step 3: do not ingest carbohydrates after the session, neither under liquid form nor solid. Here is an idea for dinner: salad, cucumbers, radishes, meat, cheese, dark chocolate (>90%). Then before bedtime: a glass of milk, yoghurt or cottage cheese.
D2 – step 1: carry out a 30′ to 60′ fasting session at low intensity (<75% CP/CV). You can also opt for a coffee 30′ before the session to increase the use of fats.
D2 – step 2: Have a completely normal breakfast without any restrictions.
SLEEP-LOW: WHY YOU?
The main advantage of this plan is that it does not compromise the functioning of the organism by depriving it for a long time: the Sleep-low “punctually” deprives the body of carbohydrates to force it to metabolize other energy sources such as fats. One of the consequences is that we can continue to do intense sessions without a lack of energy.
The second advantage is the sleep period. Yes, what better time to durably enjoy the combined effects of training and a nutritional strategy without realizing it?!
Then, you will notice, the interest lies in the performance! First because Sleep-low boosts muscle chemistry to multiply cellular adaptations favorable to endurance: we talk about “mitochondrial biogenesis”. On the other hand because the loss of fat is exacerbated with this diet (both at night and during the fasting session). This sharpens you as much as it improves your energy efficiency during exercise.
On these bases, however, keep 2 details in mind. First, this strategy may be accompanied by a greater difficulty felt during the fasting training of the 2nd day. If this is the case, your sensations must remain your only regulator to say “stop”. Secondly, the Sleep-low is all the more effective as it is repeated, of course, but it implies a temporal and dietary adjustment that is sometimes restrictive in everyday life.
AND GUTAI IN ALL THIS?
Gutai clearly makes your life easier. You will find in the app all the sleep-low sessions used by our athletes, pre-session, session and post-session nutritional recommendations. You will also find your own training intensities, customized on each of the Sleep-Low sessions and updated according to your progress. Gutaï is therefore YOUR performance partner.