Quantcast

Tips to Strengthen Metabolic Flexibility

metabolic-flexibility-sportfuel

Share This Post

  • Metabolic flexibility is the body’s ability to switch between carb and fat for fuel utilization.
  • Real-life examples of metabolic flexibility can help athletes better understand how metabolically fit they are.
  • Pro-tips to improve your metabolic flexibility can greatly aid you in proper recovery and energy throughout training and competition. 

To “adapt” means to modify or make suitable for a new purpose. During the past 3 years, we have all had to adapt to a new way of life. In fact, it seems like every day we are asked to continue adapting, and then to adapt some more.

 

Take a moment to think about how your body has adapted to these changes. 

 

Have your activity levels changed? Your energy levels? Your sleep schedule? Are you eating the same as you did before COVID? Do you get hungry and/or moody if you go two hours without eating? 

Metabolic check-in

Asking ourselves these types of questions every so often serves as a self check-in and can provide insight into our metabolic health. Just as we have mentally adapted to change, it is important for our metabolisms to respond to changes in metabolic demand as they relate to our activity levels. This phenomenon is called metabolic flexibility.

 

Optimizing metabolic flexibility allows us to utilize different fuel sources for different activities, ultimately allowing us to trust our bodies to adapt, while not having to strictly count our macronutrients or calories, or time our meals to the minute. In other words, someone with top-tier metabolic flexibility will be able to switch easily between burning carbohydrates and burning fat for energy. 

Real-life examples of metabolic flexibility

What does this look like in real life, you ask? Here is a comparison between two players as an example: 

Player 1 (P1)

Abrupt changes over the past couple of months had P1 doing less activity because their training facility was closed and they did not have their normal training equipment at home. However, they did not change their diet to reflect this change in activity. They were still taking in the same amount of carbohydrates they would need if they were training normally. Eventually, they found themselves experiencing the midday crash, and getting “hangry” if they hadn’t eaten in a few hours. 

Player 2 (P2)

They also experienced an abrupt change in activity levels because, similarly to P1, P2’s training facility was closed and they also did not have the equipment necessary at home to continue training as usual. However, P2 intuitively changed what they were eating to reflect their new activity levels. Instead of fueling the same as when they were in season, they reduced the amount of carbohydrates at mealtime, ate slightly smaller portions of protein, and naturally focused more on healthy fats as their energy source. They are still feeling great!

As you can see, the difference between these two players is their metabolic flexibility, with Player 2 being more metabolically flexible than Player 1.

How can you strengthen your metabolic flexibility?

1. Assess how your activity levels have changed.

Reduce your carbohydrates if your strength and power training has declined. If you’ve started running or doing other steady-state activities to replace weight training, you might need to boost your fats.

2. Try intermittent fasting.

A great starting point is to have a 13-hour overnight fast, but eat within the first hour that you’re awake. That means an early dinner, and no snacking or sipping on anything but water afterwards. If you train in the morning for an hour or less, play around with training fasted, then eat afterwards.

3. Stay active.

Do at least 30-60 minutes of physical activity most days of the week. Check out Nike’s NTC app for free workouts you can do at home with little to no equipment. We also love Get Fit with Giddy’s daily workouts (Youtube/Instagram) and doyogawithme.com for yoga!

Takeaways

The bottom line is that you need to train your body to be resilient, just as you train your mind. The ability to be metabolically flexible and adapt ensures your long-term performance success as you will not be able to be easily “thrown off” your performance plan. Rather, flexibility allows your plan to fit seamlessly into your life and routine. If you desire metabolic flexibility, but are struggling to remain consistent with these health-promoting habits, schedule a 20-minute, free, no commitment exploratory call to get set up in a personalized program that fits your needs.

Alex Cotie

SportFuel® Senior Sports Nutritionist

Alex Cotie is a registered dietitian, with a degree in Dietetic Science from the University of Illinois in Chicago. Having trained with Julie Burns for 10 years, Alex is dedicated to finding integrative and individualized methods to help clients reach their fullest potential. 

Written by:

Alex Cotie

SportFuel® Senior Sports Nutritionist

Job Titlesd

Alex Cotie is a registered dietitian, with a degree in Dietetic Science from the University of Illinois in Chicago. Having trained with Julie Burns for 10 years, Alex is dedicated to finding integrative and individualized methods to help clients reach their fullest potential. 

Subscribe To Our Newsletter

Get updates and learn from the best

More To Explore

Looking to boost your performance?

Let's talk about how we can improve your game.

Female athlete training outside for upcoming competition_SportFuel®

Get 25% Off New Summer Styles

Copy and paste this code at shop

SPORTFUEL

Ends Tomorrow!

Tap offer to copy the coupon code. Remember to paste code when you check out. Online only.

Details

Need help? Visit FAQ

Get 15% Off New Summer Styles

Copy and paste this code at shop

sportfuel15

Ends Tomorrow!

Tap offer to copy the coupon code. Remember to paste code when you check out. Online only.

Details

  • Write up: A lactose-free supplement, Vitargo promotes anti-aging, immune response, and easy digestion.
  • Code: sportfuel 15
  • Link: https://www.prosovlabs.com/category/colostrumsupplements#sportfuel
  • Details: Vitargo––an instant colostrum powder––is a lactose-free supplement with an array of benefits, including stimulating skin repair & regrowth, anti-aging support, and regulating inflammatory and immune response, among others. This pharmaceutical-grade product will ease your digestion and deliver healthy bacteria to your gut!

Need help? Visit FAQ

Get 25% Off New Summer Styles

Copy and paste this code at shop

SAVE50

Ends Tomorrow!

Tap offer to copy the coupon code. Remember to paste code when you check out. Online only.

Details

Need help? Visit FAQ

Get 25% Off New Summer Styles

Copy and paste this code at shop

SAVE50

Ends Tomorrow!

Tap offer to copy the coupon code. Remember to paste code when you check out. Online only.

Details

  • Write up: An all-natural recovery drink that will boost your performance, lower stress, and reduce inflammation with 10mg of calming hemp and no artificial ingredients.
  • Code: AKESOFRIENDS5
  • Link: https://www.akesowater.com/?ref=SportFuel
  • Details: Maintain balance during workouts by hydrating with Akeso. With 10mg of naturally sourced hemp, you will receive all the calming benefits of plant botanicals through great-tasting water. From reducing stress and inflammation to optimizing your mind & body function, this recovery drink is an all-natural performance booster with no artificial ingredients.

Need help? Visit FAQ

Get 25% Off New Summer Styles

Copy and paste this code at shop

SAVE50

Ends Tomorrow!

Tap offer to copy the coupon code. Remember to paste code when you check out. Online only.

Details

  • Write up: For sustained energy throughout the day, UCAN’s zero-sugar, nutrient-rich supplements maintain blood sugar levels and curb hunger cravings.
  • Code: SportFuel
  • Link: https://ucan.co/discount/SPORTFUEL/
  • Details: Unlock your potential by using UCAN for sustained energy. This powder is offered in two flavors––Zesty Tropical Orange and Snappy Cran-Raz. These refreshing concoctions are zero-sugar and contain nutrients that help maintain blood sugar levels and curb hunger cravings. What are you waiting for? UCAN take action to become a better you now!

Need help? Visit FAQ

Get 25% Off New Summer Styles

Copy and paste this code at shop

sportfuel10

Ends Tomorrow!

Tap offer to copy the coupon code. Remember to paste code when you check out. Online only.

Details

  • Write up: Boost your energy, sharpen your mental focus, and help your body adapt to stress with your daily all-in-one elixir for an active lifestyle.
  • Code: sportfuel10
  • Link: https://www.motherearthlabs.com/product/core-ph-balancer/ref/sportfuel/
  • Details: Boost your energy, sharpen your mental focus, and help your body adapt to stress with Mother Earth Labs’s pH Balance, your daily all-in-one elixir for an active lifestyle.

Need help? Visit FAQ

Get 25% Off New Summer Styles

Copy and paste this code at shop

SPORTFUEL

Details

Ends Tomorrow!

Tap offer to copy the coupon code. Remember to paste code when you check out. Online only.

Need help? Visit FAQ

We have a 10% OFF promo code for our audience

Copy and paste this code at shop

SPORTFUEL10

Details

Ends Tomorrow!

Tap offer to copy the coupon code. Remember to paste code when you check out. Online only.

Need help? Visit FAQ

We have a 10% OFF promo code for our audience

Copy and paste this code at shop

SPORTFUEL10

Ends Tomorrow!

Tap offer to copy the coupon code. Remember to paste code when you check out. Online only.

Details

  • Write up: The hiking companion you didn’t know you needed: 100% grass-fed beef sticks and pasture-raised turkey jerky.
  • Code: sportfuel10 – 10% off
  • Link: https://paleovalley.com/offers/pasture-raised-turkey-sticks-promo/sportfuel10
  • Details: On the go and need a snack? Paleovalley offers 100% grass-fed beef sticks and pasture-raised turkey jerky as healthy alternatives to the beef sticks found at your local convenience store.

Need help? Visit FAQ

Get 25% Off New Summer Styles

Copy and paste this code at shop

FUEL10

Ends Tomorrow!

Tap offer to copy the coupon code. Remember to paste code when you check out. Online only.

Details

Need help? Visit FAQ

Get 25% Off New Summer Styles

Copy and paste this code at shop

SPORTFUEL15

Details

Ends Tomorrow!

Tap offer to copy the coupon code. Remember to paste code when you check out. Online only.

Need help? Visit FAQ

Get 25% Off New Summer Styles

Copy and paste this code at shop

SAVE50

Ends Tomorrow!

Tap offer to copy the coupon code. Remember to paste code when you check out. Online only.

Details

  • Write up: Dairy-free drinkable support for your hair, skin, and nails for a boost of flavor alongside a dose of collagen peptides.
  • Code:
  • Link: 
  • Details: Primal Kitchen’s Collagen Fuel is drinkable support for your hair, skin, and nails. Available in two flavors––Chocolate Coconut and Vanilla Coconut––this dairy-free product can pair with just about anything. Add a scoop to your morning smoothie for a boost of flavor and a dose of collagen peptides.

Need help? Visit FAQ

Get 25% Off New Summer Styles

Copy and paste this code at shop

SAVE50

Ends Tomorrow!

Tap offer to copy the coupon code. Remember to paste code when you check out. Online only.

Details

  • Write up: Dairy-free drinkable support for your hair, skin, and nails for a boost of flavor alongside a dose of collagen peptides.
  • Code:
  • Link: 
  • Details: Primal Kitchen’s Collagen Fuel is drinkable support for your hair, skin, and nails. Available in two flavors––Chocolate Coconut and Vanilla Coconut––this dairy-free product can pair with just about anything. Add a scoop to your morning smoothie for a boost of flavor and a dose of collagen peptides.

Need help? Visit FAQ

We have a 10% OFF promo code for our audience

Copy and paste this code at shop

SPORTFUEL10

Ends Tomorrow!

Tap offer to copy the coupon code. Remember to paste code when you check out. Online only.

Details

  • Write up: The daily combination you need of organic apple cider vinegar and four additional superfoods to support your healthy metabolism and digestive health.
  • Code: sportfuel10 – 10% off
  • Link: https://paleovalley.com/offers/apple-cider-vinegar-complex/sportfuel10
  • Details: Skip that apple cider vinegar shot, and take one of these instead. Paleovalley’s Apple Cider Vinegar Complex offers organic apple cider vinegar and four additional superfoods in one supplement. With turmeric, ginger, ceylon cinnamon, and lemon, this complex supports a healthy metabolism, detoxifies naturally, and improves digestive health. 

Need help? Visit FAQ

Get 25% Off New Summer Styles

Copy and paste this code at shop

SPORTFUEL

Ends Tomorrow!

Tap offer to copy the coupon code. Remember to paste code when you check out. Online only.

Details

  • Write up: Eating healthy has never been easier than with Factor 75’s no-nonsense, high-quality meals delivered right to your door.
  • Code: SPORTFUEL
  • Link: https://www.factor75.com/?referral=SPORTFUEL
  • Details: Factor 75 offers no-nonsense, high-quality meals delivered right through your door. Eating healthy has never been easier with their customizable meal plans and delicious options. Check out their meal kits at factor75.com.

Need help? Visit FAQ

We have a 10% OFF promo code for our audience

Copy and paste this code at shop

SAVE50

Ends Tomorrow!

Tap offer to copy the coupon code. Remember to paste code when you check out. Online only.

Details

  • Write up: The world’s most concentrated and natural supplement of vitamin C, the supernutrient you need for immune support.
  • Code: sportfuel10 – 10% off
  • Link: https://paleovalley.com/offers/essential-c-complex-promo/sportfuel10
  • Details: Paleovalley’s Essential Complex C is a potent source of organic Vitamin C, a supernutrient for immune support. To preserve the purity of the supplement, all of the natural ingredients are gently dried. Acerola cherry, camu camu berry, and amla berry are combined to make this the world’s most concentrated and natural supplement of Vitamin C.

Need help? Visit FAQ

Please note we have a 10% OFF promo code for our audience

Copy and paste this code at shop

SPORTFUEL10

Ends Tomorrow!

Tap offer to copy the coupon code. Remember to paste code when you check out. Online only.

Details

  • Write up: The first of its kind, this freeze-dried blend of grass-fed, pasture-raised organs delivers a diverse range of nutrients within a single tablet.
  • Code: sportfuel10 – 10% off
  • Link: https://paleovalley.com/offers/organ-complex-promo/sportfuel10
  • Details: Paleovalley’s Grass Fed Organ Complex is the first of its kind to contain a freeze-dried blend of grass fed organs. With three organs from healthy, grass-fed, pasture-raised cows, you get a diverse range of nutrients within a single tablet.

Need help? Visit FAQ

Get 25% Off New Summer Styles

Copy and paste this code at shop

SAVE50

Details

Ends Tomorrow!

Tap offer to copy the coupon code. Remember to paste code when you check out. Online only.

Need help? Visit FAQ

Receive 15% off your purchase

Copy and paste this code at shop

sportfuel15

Details

Ends Tomorrow!

Tap offer to copy the coupon code. Remember to paste code when you check out. Online only.

Need help? Visit FAQ

Get 25% Off New Summer Styles

Copy and paste this code at shop

SAVE50

Details

Ends Tomorrow!

Tap offer to copy the coupon code. Remember to paste code when you check out. Online only.

Need help? Visit FAQ

Get 25% Off New Summer Styles

Copy and paste this code at shop

SPORTFUEL

Details

Ends Tomorrow!

Tap offer to copy the coupon code. Remember to paste code when you check out. Online only.

Need help? Visit FAQ

Get 25% Off New Summer Styles

Copy and paste this code at shop

SAVE50

Details

Ends Tomorrow!

Tap offer to copy the coupon code. Remember to paste code when you check out. Online only.

Need help? Visit FAQ

Get 25% Off New Summer Styles

Copy and paste this code at shop

SAVE50

Ends Tomorrow!

Tap offer to copy the coupon code. Remember to paste code when you check out. Online only.

Details

  • Write up: Probiotics customized for you and your needs to nourish you from within and offer a complete solution for gut balance, performance, and restoration.
  • Link: https://lddy.no/x0zl
  • Details: Sun Genomics offers formulated probiotics customized for you and your needs. Gut health is personal, so your supplements should be unique to you. With microbiomes and microfloras, these probiotics nourish you from within, offering a complete solution for gut balance, performance, and restoration. 

Need help? Visit FAQ

Get 25% Off New Summer Styles

Copy and paste this code at shop

SAVE50

Details

Ends Tomorrow!

Tap offer to copy the coupon code. Remember to paste code when you check out. Online only.

Need help? Visit FAQ

Get 25% Off New Summer Styles

Copy and paste this code at shop

SAVE50

Ends Tomorrow!

Tap offer to copy the coupon code. Remember to paste code when you check out. Online only.

Details

  • Write up: These naturally-sourced organic oils offer body, brain, and emotional balance for everything from digestive discomfort to fertility.
  • Link: https://dv216.isrefer.com/go/VBO/sportfuel/
  • Details: Vibrant Blue Oils offers body, brain, and emotional balance through their selection of essential oils. Filtered by remedy, these oils can assist with ailments ranging from digestive discomfort to fertility. These naturally-sourced oils are an organic way for your body to heal and function optimally.

Need help? Visit FAQ

Get 25% Off New Summer Styles

Copy and paste this code at shop

SPORTFUEL

Ends Tomorrow!

Tap offer to copy the coupon code. Remember to paste code when you check out. Online only.

Details

  • Write up: Picky eaters, look no further: these organic powders contain important vegetable nutrients that can be used as a seasoning atop your favorite foods.
  • Code: SPORTFUEL
  • Link: https://www.drcowansgarden.com/#_l_30
  • Details: Dr. Cowan’s Garden is guided by the philosophy of improving human, ecological, and economic health by increasing the cultivation and consumption of plant diversity. The powders, which contain vegetables ranging from perennial greens to squash, can be used as a seasoning atop your favorite foods. For picky vegetable eaters, this product is a discreet way to get all of your daily nutrients.
  •  

Need help? Visit FAQ

SportFuel® partner Nucalm helps improve performance outcomes for both competing and non-competing athletes

Get 25% Off New Summer Styles

Copy and paste this code at shop

SAVE50

Details

Ends Tomorrow!

Tap offer to copy the coupon code. Remember to paste code when you check out. Online only.

Need help? Visit FAQ