How to use Holyfat ?

We have often received the question: endurance sport, strength sport, busy day, how and why consume a Holyfat?

Small reminder on the consumption of lipids compared to carbohydrates during an endurance effort:

Eating fat instead of carbohydrates will prevent blood sugar levels from varying. When the blood sugar level varies, so does the form: at the height of the peak, there is a gain in energy. This usually lasts from 30 minutes to 1 hour depending on the source of carbohydrates consumed. When it goes down, it's a slump: significant fatigue that can slow down or even put an end to your race (see also our article on hypoglycemia to learn more, or the one dedicated to fatigue during an endurance sport).

When we consume lipids, the energy will be constant and durable. Less explosive at the time, but much longer (2 hours on average). Note also that 1 gram of fat = 9 kcal, against 4 kcal for carbohydrates or proteins. So, for the same amount ingested, we will have more than twice as much energy provided by fat than by carbohydrates or proteins, a considerable advantage when we know that the digestive system is more capricious, especially during endurance efforts (see our article on digestive disorders during exercise) .

To offer you a comparison*, we have taken classic effort snacks and compared the advice given by the brands for athletes who wish to consume them:

*Average values, vary by brand and product

Of course,during the effort you will spend energy. Depending on the sport, your sex, your age, the intensity, the duration, the conditions and your practice, you will not constantly expend the same amount of energy. On average, you will need 500 to 850 kcal/hour for a bike ride, compared to 600 kcal for an hour of running. This expenditure does not necessarily have to be equal to your current intake in order to continue! So there's no need to throw yourself on your food stand and gorge yourself to fill it all up, your body has reserves that it can draw on!

For example, we recommend consuming a pouch of Holyfat every 2h30min of effort, depending on your hunger and your feelings. It is necessary to compensate for these losses during, but also after the effort. On the other hand, it is essential to take into account the risks of digestive disorders during the effort and to hydrate accordingly.

During a run or bike ride, we recommend water or an isotonic drink (whose sodium and carbohydrate concentration is close to that of blood plasma) to allow optimal absorption and avoid intestinal discomfort. And of course, drink a drink at temperature and not iced or too cold so as not to upset your intestines even more. A hypertonic exercise drink (whose concentration of carbohydrates, minerals and nutrients is higher than that of blood) will have a slower absorption and will stay longer in the stomach. It can then cause cramps, burns and acid reflux. It may also create a water surge, increasing the risk of dehydration and diarrhea/vomiting. A drink that is too sweet or too acidic can also cause acid reflux. Energy drinks increase the risk of diarrhea and abdominal pain by accelerating transit. Coupled with sugary products (fruit pastes, gels...), energy drinks or hypertonic drinks increase the risk of nausea, intestinal problems and energy variations linked to an excessive consumption of sugars.

3 points are important concerning your food/drink during a sports outing:

• Know yourself well: everyone is different and a valid advice for one will not necessarily be universal. However, this one is. It is essential to know yourself well in order to manage your effort and your sensations and thus avoid going too far. As far as food is concerned, it is advisable to test any new product during training, especially not during a competition. For example, at Holyfat, we recommend that non-keto-adapted athletes (see our article about the ketogenic diet and sports) use our pouches during their training and long outings, keeping a source of carbohydrates on hand. It can be used at the end of the run to recharge glycogen stores, or along the way if fat is not enough to provide you with sufficient energy.

• Staywell hydrated: It is recommended to drink from the start about 300 to 500ml of exercise drink (energy, not energizing) per hour, preferably rich in electrolytes (you can find in the "salty water" section our electrolytes that we recommend during your sports outings). This intake is recommended at a rate of 2-3 sips every 7 to 10 minutes. When you consume Holyfat, we recommend you to accompany it with a little drink to combine hydration and ease of intake. The product is a little thick and when the mouth is dry, it can become slightly sticky: its consumption will be much more pleasant with a sip of drink!

• Limit quantities, focus on quality: Focus on a good quality/quantity ratio. At Holyfat, we have developed our products in this sense. Our products bring you 278kcal on average for 40g, with a thick liquid texture: the liquid (to limit the efforts of chewing/digestion), the quality and the quantity joined together in only one product, ideal for a durable energy without blow of slack (since without added sugars and naturally low in carbohydrates).

For any additional advice or question concerning your Holyfat consumption, please consult our FAQ, our previous articles, or contact the Holyteam: info@holy-fat.com