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TRAINING

The classical method :

training on an empty stomach

Protocole : 1st option :
- drink a big glass a still water when you wake up Sleep « Low » and train on an empty
- do not exceed 20 minutes of exercise stomach
- increase progressively the intensity without
exceeding 80% of the maximum heart rate The fact to train at the end of the day and to eat
- plan a gel in case of hypoglycemia a low carb diner allows to tackle the session of
- drink a big glass of water right after the session the next morning on an empty stomach with the
- take your breakfast right after the session to lowest levels of hepatic and muscular glycogen.
rebuild your muscles. The session on an empty stomach which follows
put the body in a state of hepatic glycogenic
You can essentially improve when you increase depletion even stronger than a regular session on
the duration of your sessions (without exceeding an empty stomach.
2h) and when you do exercises of technical work
(one leg, cadence, and so on...) and with low to The goal of this method is to get the body used
average intensity (<80% of your max heart rate). to use its lipolysis and glyconeogenesis to produce
energy for the body.
After several months of regular training on an
empty stomach, it is possible to introduce small
periods of intensive work. Many high-level 2nd option :
athletes train like this, especially the African Begin on an empty stomach and eat in the

runners... second part of the session

The goal of this method is to get the body used During a session on an empty stomach of more
to use its lipolysis and glyconeogenesis to produce than one hour, it can be interesting to finish the
energy for the body. session by eating carbs (energy drink for example).
It allows to limit the negative impact of this kind of
sessions while preserving a significative
work of intensity. This method can
also help to train the digestive tract to
assimilate carbs in a particular context.

3rd option :
Train twice a day

When you train twice a day, the goal of
the first session is to reduce the glycogen
reserves and then to eat a carb-free
meal. Then you do the second session
with few muscular and hepatic reserves.
Several studies have shown that this

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