SUGARLESS ENDURANCE FUELLING

Below is my February 2012 experiement where I proved you can successfully race hard over the Marathon (42.2kms) and a Half Ironman Trialthon (2km, 90km, 21km) on water alone - completely free of sports products.

I proved by combining real foods, with a good portion of real satiating fats, and, aerobic based endurance exercise, I could fuel hard exercise over 3-4 1/2 hours on stored fat.

My collective health improved remarkedly as a result.  Oh, and I still raced at my optimum.

Damn! now they've made a movie about some other cat doing the same thing.  Well, it's noce to know my claims are now completely supported with science.

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PAMPY'S POST Feb 2012

Can I race at my optimum over a 42.2km marathon and ½ Ironman triathlon on water only – zero calories – zero sugar?
Or, is it possible to fuel these athletic pursuits on predominantly stored fat. More so, can my stored fat be broken down fast enough to fuel my race pace – which – is certainly harder than easy conversational effort.
The clear message or dogma from sports nutrition companies suggests I can’t – I need sugar.
I’d better give you a quick background behind why on earth I decided to tackle a ½ Ironman triathlon (4.30hrs of racing) on water alone – absolutely no calories whatsoever. Yep, no Gatorade, Carb gels, bananas, sports bars – zip.
If you’ve read my Top 10 articles over the past 20 weeks, it is probably clear by now that I strongly believe that sugar, more so fructose, is the primary cause of unnecessary weight gain leading towards obesity, leading towards illness, and the pandemic we now face. Australia is now 3rd in the world for obesity per head.
I ran my first ½ marathon in 1993 and ever since have raced events that have pretty much all been sponsored by a high sugar (fructose) sports drink. I was informed at every race that in order to avoid “hitting the wall” I should drink the sponsors’ product in buckets. So I did. I accept that when in depletion our body requires re-stocking of critical sugar – so a fast hit of sugar made sense.
After either vomiting or dealing with gastric discomfort in nearly every race I entered and after 10 years of replacing most of my teeth, it was time for a change. Do I really need all this sugar to perform athletically?
Further to making a change in my own dietary interests, I’d like just one last rant on sugar and its’ effect on our health……
Australian 2012 statistics clearly report that 75% of our population are living at a body weight excess of what nature intended. 65% are clinically overweight, 35% are obese, and 38% are ill - due to what has been coined “the metabolic syndrome”.
What am I referring to as being ill? – The big 4 &gt; Type 2 diabetes, Hypertension, Blood lipid disease &amp; Heart disease. This equates to 75% of our countries medical care. I should state that obesity and unnecessary weight gain doesn’t necessarily cause illness, but it is certainly the driver.
Incidentally in 1970, 9% of Australians were considered overweight. Wow, what the hell happened in 40 years?
For years, like many in my field, I have strongly advocated to balance your weight – and avoid illness, simply exercise more and eat less. Sounds pretty simple and plausible – basic laws of thermodynamics – right? For example, simply consume 2500 calories of whatever – burn 3000, and bingo, 500 calories in the black which transfers to around 70grams of fat loss. Do this for 10 days and you will have lost 0.7kg in fat. Do this for 2 months and you should have lost 4kgs of fat – you beauty. Now simply consume and burn exactly 2500 calories every day and you should be sweet forever.
So it would seem a calorie is a calorie and it is as simple as that - whether they come from chocolate cake or broccoli. It’s simple, do your maths and you should be on top of things. Furthermore, there was, and still is a belief, if you can’t comply with this simple dogma, you are weak, sloth-like, lazy, and/or struggle with simple math!
Mmmmmmmmmmmmm, OK there’s gotta be something wrong here. You can’t tell me that 75% of Australians are weak, lazy and stupid!!!!
Sure, we don’t move as much as we used to, yep, we’re probably more stressed, we probably lost an hour of sleep from yesteryear, but c’mon and difference in 66% of the population gaining weight – there has to more to it than – don’t eat fat and punch out boot camp.
Spending 25 years in the fitness and nutrition game, you tend to pick up on trends. I reckon I’ve prescribed monitored and assessed exercise and nutrition for over 10,000 clients. What I recommended 20 years ago has completely changed from what I recommend and believe now. Why the change? After assessing my personal statistics and from lengthy time studying scientifically supported proof.
For management and balance of our health leading to our subsequent weight and shape - I strongly disagree with the dogma “calories in versus calories out” is the answer. To simply say – “exercise more and eat less” is complete rubbish! All calories are NOT created equal!!!
<strong>Enter: My 8 week experiment – 8 weeks to reach Fat-Adaptation</strong>

Here are the rules:
- I’m only allowed to exercise 4 hours a week – all in my AZ (Aerobic Zone – my most perfect fat burning zone)
- I will only consume real foods (my complete diet is listed on my website – mainly real fats, a bit of protein, above the ground veggies, and a sprinkling of fruits &amp; below the ground veggies)
- I will completely avoid ALL refined sugars (again all listed – gotta watch out for the hidden ones)
- Volume is always dictated by satisfaction – if I’m hungry I eat (real foods) – if I really feel like I need a sugar hit, I’ll only use fruit (fructose – but with fibre).
- There’ll be no counting calories – which is great given maths ain’t my strong point.
- I’ll race (meaning I want to win) a ½ Ironman triathlon fuelled only by water – the event will take me 4.30hrs. I'll also run a marathon the week after - my goal will be to finish in just under 2.50.

- My starting weight 81kg – I am 6’1”

OK, so I here you saying, but you’ve always trained, always played sports, always been pretty much your natural weight.
Fair enough – so I’ve pulled in a client Steven Barnett who starts at 110kg, loves all things sugar, tells me he’s a lazy bugger, and supports the Bulldogs – so he hasn’t got a stack going for him.
Steve, will follow the identical nutrition and exercise formula I am following. He will not do the triathlon thing.
RESULTS
I finished the triathlon in exactly 4.31hrs (3rd damn it) only using water.
I was 75kg and healthy on race morning
I never felt like “hitting the wall” and I wasn’t hungry after the race.
Usually I am hungry for 3 days after a race – I felt satisfied and loaded on the Monday morning.
Steven’s weight some 8 weeks later is 95.3kg. His full diet analysis and exercise regime, along with a diary of his journey is also on my website
Would I recommend others tackle events sugar-free. NOT until you’re “fat adapted”
So why did this happen?
In short - consistent real food options changed our relationship with food. Our behaviour and emotions towards fuelling our bodies changed. It changed towards the way nature intended. We no longer require cognitive inhibition (will-power) to avoid foods that make us fat and sick. These toxic foods no longer appealed. Our brains were led and continue to be led towards options that leave us energetic and rarely hungry. We re-programmed our brains.
Put it this way, if you, or someone you know, wishes to reach the shape nature intended, it’s all about food choices – and only food choices. If you think you can beat our innate bio-chemical hormonal balance with willpower – you will lose…..
BP