Human Performance Outliers Podcast with Zach Bitter Episode 450: Fat Oxidation Levers | Dr. Matthew Cook
Aug 5, 2025
Dr. Matthew Cook, a Senior Lecturer in Sport and Exercise Science, dives deep into the fascinating world of fat oxidation, providing key insights for endurance athletes. He discusses how monitoring fat oxidation rates can optimize performance, alongside dietary strategies for training. The importance of tailored fueling strategies for various endurance events is highlighted, along with the roles of caffeine and blackcurrant in enhancing exercise physiology. Cook emphasizes collaboration between research and practical applications, urging a broader engagement with scientific findings.
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Fat Oxidation Peaks at Moderate Intensity
- Fat oxidation rates peak at moderate exercise intensities around 55-65% of VO2 max, then decline sharply at higher intensities.
- At VO2 max, fat oxidation is nearly zero as the body relies almost entirely on carbohydrates for fuel.
Prepare for Accurate Fat Max Tests
- For accurate fat max tests, avoid caffeine, exercise, and food for 12 hours before testing.
- Conduct repeated tests every 2-3 months to track training adaptations and adjust your nutrition and training accordingly.
High Fat Diets Trade-Off Performance
- High fat diets quickly increase fat oxidation but often impair elite athletes' performance due to higher oxygen cost and effort perception.
- Periodizing carbohydrate intake by training low (fasted) and competing high optimizes endurance adaptations and race day performance.