- The person who copes best during a challenge like this is the one who has taught the body to burn fat and conserve carbohydrates, he says.
To teach the body to burn fat, one must, according to Tonkonogi, give the body fat.
- Now at least 20 percent of the daily intake can consist of fat.
What kind of fat doesn't matter, it can be olive oil on the salad, cream in the sauce, fatty fish, etc.
Radical changes in six weeks
According to Tonkonogi, it is possible to get quite radical changes in the body's ability to use different types of fuel in six weeks.
- It is the muscle cells that learn to use more fat and less carbohydrates and those adaptation processes are fast,
But it's not about getting into trouble, he says.
Eat varied and as you usually do, but during the loading phase you take, for example, fewer carbohydrates such as fewer potatoes and maybe a little extra of the cream sauce.
Closer to the Vasaloppet or some other similar challenge, it becomes the opposite.
- Train with low carbohydrates, compete with high carbohydrates.