Would you like to ensure that your body uses more fat during your training?
There’s something you need to do BEFORE your workout to produce this result.
DON’T consume high glycemic carbs or sugar.
The body will preferentially use this sugar as fuel during the workout and NOT dip into your fat reserves for energy.
A recent study  looked into where the body will get its energy from during training when different foods are consumed beforehand.
The 3 groups were given one of the following pre-workout meals:
- Low-glycemic meal
- Low-glycemic meal with fructose
- High-glycemic meal without fructose
Basically a low GI meal is better than a high GI meal for forcing the body to burn body fat for energy. Furthermore, eliminating fructose is necessary also. In fact, adding fructose to the low GI meal makes it just as bad as the high GI meal.
In conclusion, the presence of fructose in a Low GI breakfast resulted in similar substrate utilization during subsequent brisk walking with that induced by a HGI breakfast
That is, when fructose was added to the low GI meal, the body utilized sugar for fuel instead of body fat, just like with the high GI meal.
It should be noted that the exercise performed was 1 hour of brisk waking (moderate intensity). However, high intensity training would yield the same result. The body will preferentially use the carbohydrate and not dip into its fat reserves.
Additionally, the specific muscle(s) worked will use its stored glycogen for any sugar it requires. This glycogen comes from a carb-up period on a carb cycling diet like MANS or from the carbs in my GLAD diet.
There is no need whatsoever to be consuming high glycemmic carbs (and in particular fructose) prior to a workout. You don’ need it and you’ll prevent the body from burning fat.
Train With Intensity!
 Substrate utilization during brisk walking is affected by glycemic index and fructose content of a pre-exercise meal. Eur J Appl Physiol. 2012 Jul;112(7):2565-74.
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