Fasted Cardio - The BEST Breakfast for MTB, Enduro & Motocross Endurance!

We have KJ Sharp, nutrition expert and EWS rider with us for a few episodes discussing nutrition, today is all about a nutrient dense, low carb breakfast to help you train your body to use fat as fuel.
#MTBNutrition #EnduroNutrition #MotocrossNutrition #MTBDiet #MTBFood #LowCarbBreakfast #NutritionForMTB #HighProteinMeals #MotocrossDiet #EnduroDiet #MTBBreakfast #EnduroDiet
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Jonny Thompson

[@Fit4Racing]

Visit: www.fit4racing.com to sign up to our online video training courses! For any questions please contact via Facebook, Instagram or email [e-mail]

[@jackmaddesty]

Puh❤️ It’s so so sooo GOOD to see someone who understands proper human nutrition Thanks👍😀❤️

[@bluerock7243]

Just found your KZbin channel, thanks for putting such great content out there. It's really helpful.

[@nobodyshero200]

Yes. Plant based next. Whoop whoop!

[@kjsharp1405]

We love plant based foods the most!!!

[@ratman1]

Some really good thought out ideas and gets in to some reasoning for the choices. Not having broccoli for breakfast though 🤓

[@ArtByLexx]

Haha, I did some Blanching for the first time last night! Never heard of it till then. - American...not old though.

[@livefreeandshred9818]

I have NEVER successfully folded or flipped an omelet. Without turning it into scrambled eggs and stuff. I still try every Saturday and Sunday

[@PaulV3D]

Nice info. Subscribed!

[@Fit4Racing]

Thanks Paul!

[@williswombat6995]

mostly consist of animals so not clean enough for me. Plant based whole foods is da best! Ask aldon baker what he prefers mate, animal products with inflammation or wholefoods like avo, nuts for fats oats or seeded bread for carbs berries for anti oxidants

[@Fit4Racing]

Watch Netflix much mate? 😂

[@thessereault]

What a lot of pro's really do : 1. Plug a blender 2. Put eggs 3. Put Veggies 4. Put fruits 5. Almond Milk 6. Start the blender Because who the hell will cook before every training or before a race like that...everybody camp or are in a hotel/motel room. And you never eat red meat before a training because it's too hard on the stomach. Im not a doctor but every decent athlete knows that. What you did was great, but way to much time for somebody that actually race, work and have kids. Just go and watch , Jarvis, Webb and Young diets (Pro's in hare scrambles) This is my personnal opinion (Based on a lot of reading ans i race in cross-country's / Hare Scrambles ) maybe in other sports they eat differently but not Motocross Endurance.

[@Fit4Racing]

Thanks for sharing your opinions. The purpose of this particular meal is to have it before steady state cardio for training, for example road cycling, not to have before races. Race day nutrition would look a lot different, much more simple, easy and carbohydrate dense. It would be possible to prepare this in advance to make it easier around a busy schedule, also to simplify the ingredients. I have two children and work hard, I prioritise nutrition because it is such an important part of your health and performance. I also want my children to eat nutritious food so where possible, with some adjustments, I cook the same for them. Cody Webb is actually on our program, we pay attention to his diet and I can tell you he does have red meat and high fat before rides and training. This obviously depends on what the purpose of the ride/training is but I wouldn’t necessarily avoid it as you suggest. I hope this has given you insight into my thoughts around your comments. Pleas take it positively, I hope it helps.

[@thessereault]

@@Fit4Racing , thanks for answering back, I'm actually curious about the program of Webb, the high fat part i already knew about it but im curious about the Red meat before rides and training? Can you elaborate on that? Because red meat takes 3 to 4 hours to digest (takes a lot of energy away and im not teaching you anything here) vs Eggs and fish (1 hour max) so body/energy more focused on your actual training. I'm asking seriously because i'm still learning on the matter, i'm serious in my training and i'm open to learn new things.

[@Fit4Racing]

Red meat is not an essential part of the pre training meal however, it shouldn’t be actively avoided as a concern. I agree that more digestible proteins are desirable for shorter hard efforts and races but for longer steady state cardio at sub max training the longer digestion time may actually be desirable. There are arguments to most things if you look hard enough, people tend to sway towards what matches their core beliefs - vegan, pescatarian, keto, whatever.

[@v4sTislow]

high fat u mean people doing keto diet like me is perfect for this

[@182WaYnO]

Will eating a high fat breakfast first thing on a morning without any carbs be okay before a Gym workout consisting of weights and possibly 10 minutes of low intensity cardio for around 50-60 minutes in total?

[@Fit4Racing]

Wayne Gascoigne definitely have carbohydrate before any weighted or intensity sessions 👌🏼

[@182WaYnO]

Fit4Racing Great cheers! Look forward to future nutrition video’s 👍🏻

[@worldofwarcraftxenon6871]

"Shut up HAHAHAHA" *awkward silence* CUTS SCENE Immediately after - "RAPESEED OIL" You can see missus cringing and then she just laughed at coconut oil because all she could hear was RAPESEED OIL

[@jasonmillar8945]

Why should you do fasted work outs. And I thought fasted meant no food?

[@kjsharp1405]

If you'd prefer to go out and do your cardio on an empty stomach in the morning, you definitely aren't doing anything wrong.... There is a limit to how much fat you can burn before your body starts to breakdown muscle mass to burn fat. Therefore be wary of cardio sessions lasting longer than 45-60 minutes on an empty stomach. The basic science behind a high fat breakfast prior to low-intensity aerobic work is something worth considering... The human digestive system has millions of fat transporters. This number can increase or decrease dependent on how you periodise your daily macronutrient intakes. A high fat breakfast (with or with out cardio), overtime, is going to increase the amount of fat transporters in your body. More fat transporters means increased ability to burn fat. - Which is the whole point of fasted cardio in the first place. Hopefully that makes sense!

[@kjsharp1405]

When I say breakdown muscle mass to burn fat... I mean breakdown muscle mass to produce fat (energy for aerobic low-intensity work).

[@dylancobern]

Would like to hear more on your thoughts of coco oil, as i've equally heard that cooking olive oil actually turns it toxic..? Granted i'm not pounding raw coco oil, but I am a bit more curious now

[@kjsharp1405]

You have a very valid point... so at 200°C olive oil is known to become toxic due to the free radicals that are produced. For coconut oil it's around 177°C, whereas for nut/seed oils it tends to be a lot higher with peanut oil at ~230°C and sunflower oil at 218°C. So to stay on the safe side and avoid those free radicals... you are correct in questioning certain oils. Thank you for pointing that out... this is something that I'd overlooked!

[@georgewalton782]

So is that post workout for fasted training or prework out to try promote ketosis

[@kjsharp1405]

Hello George, we are mainly aiming at pre-workout, however, if you prefer to eat post-morning cardio, it will still have similar effects in the long run. I will just copy in an answer from above to help understand this... "If you'd prefer to go out and do your cardio on an empty stomach in the morning, you definitely aren't doing anything wrong.... There is a limit to how much fat you can burn before your body starts to breakdown muscle mass to burn fat. Therefore be wary of cardio sessions lasting longer than 45-60 minutes on an empty stomach. The basic science behind a high fat breakfast prior to low-intensity aerobic work is something worth considering... The human digestive system has millions of fat transporters. This number can increase or decrease dependent on how you periodise your daily macronutrient intakes. A high fat breakfast (with or with out cardio), overtime, is going to increase the amount of fat transporters in your body. More fat transporters means increased ability to burn fat. - Which is the whole point of fasted cardio in the first place. Hopefully that makes sense!"

[@kjsharp1405]

When I say breakdown muscle mass to burn fat... I mean breakdown muscle mass to produce fat (energy for aerobic low-intensity work).

[@georgewalton782]

KJ Sharp awesome i get it now. So if I followed this principle i could eat then have a steady commute to work on the bike and it would benefit my riding as you said in the video.

[@kjsharp1405]

@@georgewalton782 Yes, find a healthy balance of fat intake prior to setting off and over time your body should adapt to increasing the amount of fat you can burn. :D

[@georgewalton782]

KJ Sharp awesome! Makes sense. Understanding how to adapt your diet and training and the reasoning why is as valuable as just following a programme i feel. Thanks for the help!!!

[@markswinney8335]

Agee do disagree. I believe coconut oil is good for you, Bulletproof coffee is the way forward 😀

[@g71cey]

Breakfast for fasted training to become fat adapted... not a clue! 20 minutes of my life I can never get back... I'm embarrass for you ☹

[@Fit4Racing]

Neil Grice wow! I didn’t realise we were so off the mark. Was there no value you could find in the information? Perhaps you could suggest how we could improve it? Jonny

[@g71cey]

@@Fit4Racing honestly there was nothing i could personally find in this. i love your "fitness" videos and sub since day one but this is so vague and ill informed it really is cringey, even my 7yr old son knows that "fasted" means nill by mouth... Fasting (nil by mouth) is the quickest way to become "fat adapted", but fat adaption takes time. fat is used as a fuel source aerobically as it needs oxygen to burn so, low intensity exercise & rest days are perfect high fat days, BUT unless you are a very lean person you have fat stores already so why would you need high fat meals, you'd still need to keep your carbohydrates either zero or low as not to confuse your body but as for high fat once fat adapted and already holding a fair amount? The more in deficit you keep your calories from fat the more your body will burn from its stores to make that deficit up. Protein is your priority on these days. Carbohydrates are used Anaerobic for high intensity exercise as it does not require oxygen to metabolise but i'm sure you'll be getting on to that in future videos with your nutrition expert. Seems to me your going down the route of a targeted ketogenic diet (TKD)?

[@kjsharp1405]

@@g71cey Hello Neil, To start with I'm sorry that you feel we wasted 20 minutes of your life. Below I have just outlined the basic science behind high-fat breakfast's and morning cardio. Lets start with two definitions first: Ketosis - A metabolic state characterized by raised levels of ketone bodies in the body tissues, which is typically pathological in conditions such as diabetes, or may be the consequence of a diet that is very low in carbohydrates. Fat Adapted - This term is often used synonymously with keto-adaptation, and commonly used to describe low-carb adapted athletes. If you are fat-adapted, it implies you have restricted carbs enough to induce an increase in fat burning. So yes, evidently a high fat, low-carbohydrate breakfast is promoting that ketosis/fat-adaption process... however this is only for low-intensity aerobic training. We haven't touch on anything past breakfast - and believe me now, I have no intentions of promoting an overall low-carbohydrate diet, especially not to athletes who wish to perform at high-intensities on a daily basis. To help you further understand the reasoning behind the consumption of a high fat breakfast prior to your morning cardio sessions I have copied a comment from above: "There's a limit to how much fat you can burn before your body starts to breakdown muscle mass to produce energy. Therefore be wary of cardio sessions lasting longer than 45-60 minutes on an empty stomach. The basic science behind a high fat breakfast prior to low-intensity aerobic work is something worth considering... The human digestive system has millions of fat transporters. This number can increase or decrease dependent on how you periodise your daily macronutrient intakes. A high fat breakfast (with or with out cardio), overtime, is going to increase the amount of fat transporters in your body. More fat transporters means increased ability to burn fat. - Which is the whole point of fasted cardio in the first place. Hopefully that makes sense!" Simply put, separately, a high fat breakfast and fasted low-intensity cardio sessions have both been shown to increase fat metabolism. So if both increase fat metabolism... Why not do them together? Why not continue to do your low-intensity morning cardio sessions to 'burn fat' AND in the process increase the amount of fat transporters you have within your digestive system by consuming a low-carbohydrate, high-fat breakfast? Additionally to this, decreasing the chances of breaking down muscle mass to produce energy towards the end of the your low-intensity cardio sessions. During my studies I had to produce a list of peer-reviewed scientific articles surrounding the concept of 'low/high fat vs. high/low carbohydrate intakes for low-intensity cardio training'. My email is [e-mail]. The list consists of just under 1500 peer-reviewed scientific studies. It's a very heavy list of reading that took me just over 5 months of 5-days a week, 8-10 hours a day of reading to get through. I'd be more than happy to send this list over for you to research and help you understand further the GLUT transport system within the digestive system including their locations on the liver, intestines, veins, capillaries and mitochondria within the muscles. Lastly I'd just like to briefly touch on another point of yours: "The more in deficit you keep your calories from fat the more your body will burn from its stores to make that deficit up. Protein is your priority on these days". All the millions of chemical/hormonal processes and reactions that occur in the human body run of a concept called the negative feedback loop. I will try to explain this in terms of fat intakes. Restricting your body from exogenous fat intakes will make your body hold on to the endogenous fat that it already has. We need a healthy balance of daily fat intakes to allow natural health cycles to continue (both males and females). Simply put, restricting fats, makes you hold onto bodily fats even more! It sounds like you have been following a high protein diet for a while now. Unfortunately our bodies have the ability to breakdown protein into fatty forms/particles, which gets stored as fat. The average recommendation of protein intake for athletes is 2grams per kg body weight per day. Anymore than this and your are risking the protein intakes to be stored as fat. Hopefully this helps to clear up the science behind what we have recommended so far. You are free to take from this whatever you wish. Sorry again for previously making you feel like we wasted 20 minutes of your time. I hope that this further explanation helps!

[@philipsquire9056]

@@kjsharp1405 This is probably the most thought out reply ever posted in comments section on YT.

[@CMneilB]

I've really enjoyed the exercise videos after hearing the Downtime podcast. Very generous of you to share. I felt I should comment, though, having seen the above video - That's a lot of food for a "fasted" workout! I was surprised to see you guys recommending sausages and bacon, since processed meats have gained quite a poor reputation in health circles. I too believe coconut oil, is healthy, you might want to have a read of some evidence, there's way more than one study and a bit of social media in support of eating coconut oil, which is actually one of the only oils that's stable under heating - whats more, almost all seed oils are problematic for human consumption (more on that here: chriskresser.com/how-industrial-seed-oils-are-making-us-sick/ ps, "Canola" is the US name for rapeseed oil) . And on coconut oil : thenutritionwatchdog.com/the-real-truth-about-coconut-oil-dont-believe-the-propaganda/ - and - chriskresser.com/coconut-oil-is-still-healthy-despite-aha-claims/ - for more you could, google Mark Sissons, Chris Masterjohn, Robb Wolf, Dr. Mercola, Ben Greenfield,