Wednesday, 13 December 2017

Reach racing weight with Apple Cider Vinegar

Lose weight, get faster and race faster.

Lose weight in the wrong way and at the wrong time; then be prepared to risk having a suppressed immune system, nutritional deficiency, brittle bones and adverse hormonal changes, which will most likely lead to a worse race.

Ergo, you were better off fatter!

Depending on the race distance, mostly training peaks at about 1-3 months before the race. Cutting food calories (at the amateur level) during the peaking phase of training is not a sane idea since the lower calorie intake combined with extra fatigue in the peaking phase will lead to the issues mentioned above. 

Moreover, cutting calories in the incorrect way may even lead to muscle loss and not just fat reduction.

An easier solution for cutting weight, and especially target fat reduction is the consumption of Apple Cider Vinegar (ACV).

ACV is simply diluted Acetic Acid (AcOH). It is understood that the Acetate in ACV inhibits lipogenesis and most likely stimulates fatty acid oxidation. (lipogenesis is the process by which our bodies create fatty acids)

In a 2014 (publishing year) Japanese double blind study, researchers found that vinegar intake reduced body mass by about 5 pounds after a 12 week period of vinegar consumption, and there was localized reduction in abdominal fat. The additional advantage of ACV intake is that it reduces the risk of heart attacks. But one month after ceasing vinegar consumption the lost weight returnedin the subjects. This means that perpetual consumption of ACV is necessary to sustain its benefits. (Tomoo KONDO, Mikiya KISHI, Takashi FUSHIMI, Shinobu UGAJIN & Takayuki KAGA (2009) Vinegar Intake Reduces Body Weight, Body Fat Mass, and Serum Triglyceride Levels in Obese Japanese Subjects, Bioscience, Biotechnology, and Biochemistry, 73:8, 1837-1843, DOI: 10.1271/bbb.90231).

In the aforesaid study, no abnormalities of liver and kidney functions nor adverse effects were observed when 90ml of vinegar was ingested daily for 4 weeks. In fact, intake of 15 ml of vinegar per day was found to be sufficient to achieve the fat and body mass reduction, and also reduction of strokes.

But due to the taste of vinegar, and also because it is hard to ensure a disciplined daily intake – it would be prudent to schedule the intake of ACV in your training program in such a manner that you reap the maximum benefits on the race day.

Like me, if this is your normal routine then, don't waste money on ACV.

A suggested protocol would be -- 2 tablespoons of ACV per day, which is diluted in at least 250 ml of water, for 4 weeks before race day. (do not ingest ACV without diluting it; it’s basically AcOH and may cause damage)

Other than for cosmetic reasons, consuming ACV every day for its weight loss benefits would not be the best strategy to train for a race. This is because the weight loss and peak training would not coincide to deliver maximum results. Instead you would be training the entire time on your ACV based peak body weight.

A fermented apple a day, keeps the fat away?

2 comments:

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