The Time-Crunched Cyclist Podcast by CTS Episode 206: Science of Peak Fat Oxidation and FatMax with Dr. Gabriele Gallo, PhD
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Jul 24, 2024 Dr. Gabriele Gallo, a PhD in sports science and founder of Knowledge Is Watt, breaks down complex research for athletes. He discusses the science of peak fat oxidation and its role in fatigue resistance, emphasizing individualized training strategies. Gallo explores the effects of nutrition, including carbohydrate availability, on fat utilization during exercise. He also highlights gender differences in fat oxidation and the benefits of Zone 2 training, making the connection between science and practical cycling performance improvements.
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Understanding Peak Fat Oxidation and FatMax
- Peak fat oxidation (PFO) is the highest rate your body can burn fat per minute during exercise. - Fat max is the intensity at which this PFO occurs, typically around 65-70% of FTP for most non-professional cyclists.
Fat Oxidation Preserves Muscle Glycogen
- Fat burning helps spare muscle glycogen during prolonged exercise. - Preserving glycogen through enhanced fat oxidation improves durability and fatigue resistance in endurance events.
Training and Sex Influence Fat Oxidation
- Trained athletes have higher peak fat oxidation than untrained individuals. - Females have higher fat oxidation per muscle mass likely due to estrogen's fat-burning effects, despite males burning more fat in absolute grams.