Getting rid of skinny fat syndrome

I love this conversation...

In any case, not sure what you are doing for strength training, but darebee has some running themed ones, as well as lots of other running stuff in case you want to browse...

https://darebee.com/running.html

jhawkins16 wrote: »

Being on a low carbohydrate diet as a recreational runner hasn’t been that bad actually. Sure I feel a little sluggish and I can tell when my aerobic system’s fat burning ability kicks in after about 5 minutes warming up (it’s a strange feeling) but I feel really clear headed on runs...it feels good. I just do not understand that if the majority of a runner’s mileage is aerobic in nature anyway why they want us to consume so many carbohydrates and sugar.

Your statement in bold indicates that you've never bonked. If you had, you'd know why the recommendation is to consume carbs for endurance aerobic activities.

The body is utilizing 2 primary fuel substrates at all times in various mixtures depending on activity intensity. At lower intensity activities, the balance is more towards fat with some glucose (glycogen). As intensity increases, the mix of fuel substrates skews more toward glucose and less towards fat. At a certain point, if the aerobic activity last long enough, you will deplete glycogen supplies and pretty much not be able to function. That is called bonking or hitting the wall.

While there is some benefit for endurance athletes to train low carb, everyone will bonk once glycogen is depleted. Often elite endurance athletes will train low carb in order to cause the body to adapt to being more efficient at utilizing fat. This, in theory, extends the use of glycogen stores and delays the need for more glucose intake, a benefit for competing in endurance events that will last more than 2 hours. That is the approximate time frame that glycogen stores will be depleted.

Make no mistake about it though, everyone bonks at some point if they don't take in more glucose (carbs and sugar). So, your training might be helpful for distance endurance events but does not preclude the need for adequate glycogen stores for extended aerobic activities.

I find it interesting OP that you have chosen not to engage with the psychological aspects of the advice we have given. I’m gonna leave it at that because it’s up to you whether you want to engage with those of us who have raised a few concerns.

Not sure what the run times and graphs have to do with the physique question; but, be that as it may be, I am truly glad you're enjoying your runs again.

Based on my current perception, your pictures up-thread show a normal weight relatively skinny person. Nothing more and nothing less, i.e. your perception of being fat at your current weight does not match what I see.

The WHO (as I should tell myself more often) recommends at least two days of strength training per week.

Anecdotally, runners who both strength train and eat at actual maintenance (as opposed to a deficit) enjoy fewer injuries and better recovery times.

TBH, if I were you I would be tempted to see how my performance and weight level over time (think two to three weeks) would change if I were to eat back more of that deficit you're leaving on the table.

Take care of yourself and think about some of the things said in the thread.

Hey, externally you're looking fine after the run!
What's going on internally that's a different.

You're probably not holding on to any fat. HOWEVER, you MAY find that if you increase your caloric intake you will feel and be more energetic / able to train better and go faster / and you may recover faster / etc. All of which may lead you to be able to maintain a similar weight while eating more than you are currently.

I don't know enough about ketogenically trained athletes to comment as to whether eating this way is comparatively helpful to your training and race times or not.