Fat metabolism and sports
Physical activity helps the body to accelerate fat metabolism. Depending on the intensity of the training, the percentage of fat burning can be maximized. The body has different systems for energy supply, which are used depending on duration and requirements.
During sport, carbohydrates are burned first and then fats, which is why endurance training is best suited to burning fats. Our muscles need oxygen to burn fat, so training that involves burning fat should not be done at the limit of performance, but rather at medium intensity. Especially with untrained people, fat burning only starts after a while. In contrast, in the case of the untrained, energy is gained from fats almost at the beginning of the workout. Therefore it is recommended to do endurance training at least two to three times a week for at least 30 minutes.
What happens with fat metabolism in a diet?
In a diet, such as a low carb diet, the body lacks carbohydrates and all sugar reserves in the body are used up at the beginning. Afterwards, the body obtains its energy mainly from fats, but also partly from proteins. Since there are few carbohydrates, the insulin level in our body drops, which stimulates the breakdown of our fat stores.
The liver is “flooded” with the fatty acids produced by the fat breakdown and produces so-called ketone bodies, which serve as energy substitutes. The ketone bodies are transported via the blood to those areas of our body where energy is needed. Since the brain is always dependent on sugar as an energy supplier, it must also switch to ketone bodies as an energy substitute when dieting or starving. This conversion, in which the brain can cover up to 80% of its energy requirements with ketone bodies, can take about two to seven days.
