Maximize Endurance Performance with Sleep Low, Train Low Strategy

The "sleep low, train low" approach is a training strategy that endurance athletes, from beginners to elite performers, can consider to potentially enhance their performance. Here's how it works:

• Sleep Low: After a more intense evening workout, limit your carbohydrate intake, your post-training meal needs to be centred on protein and healthy good fats. This means you're going to bed with reduced carbohydrate stores. By not replenishing these stores, your body enters a state of "low" glycogen during your sleep.

• Train Low: The next morning, complete an easier training session with ‘low’ glycogen stores. Post-training return to your normal approach to nutrition.

The “Sleep Low, Train Low” theory revolves around forcing an adaptation that increases Mitochondrial Biogenesis. What is Mitochondrial Biogenesis you ask? Mitochondrial Biogenesis is the process by which cells increase their density of mitochondria. It is a tightly regulated response to various signals, including changes in energy demand, and in the case of Sleep Low Train Low, nutrient availability. 

Mitochondria are commonly referred to as the powerhouses of the cell. They are responsible for energy production. Training in a glycogen-depleted state can stimulate mitochondrial adaptations, leading to increased mitochondrial density and efficiency. This can enhance the body's overall capacity to produce energy aerobically.

It's important to approach this strategy with caution and individualise it to your needs:

• Novice Athletes: If you're just starting out in endurance sports, focus on building a solid foundation of fitness before experimenting with advanced strategies like sleep low, train low. Proper training consistency, recovery, and balanced nutrition should be your initial priorities.

• Intermediate Athletes: As you progress, you can gradually incorporate aspects of the sleep-low, train-low approach into your routine. Be mindful of how your body responds and consider seeking guidance from sports nutrition experts.

• Elite Performers: If you're already at an elite level and looking for marginal gains, this strategy might be more relevant. However, even for elite athletes, the approach needs to be carefully integrated into your overall training plan and lifestyle.

Remember, while the sleep-low, train-low approach has potential benefits, it's not one-size-fits-all. Everyone reacts differently, and factors like training volume, intensity, and recovery play a significant role. Always prioritise your health and well-being.

If you want to trial the sleep low, train low strategy my suggestion would be to include it 2 - 3 times a week over a 3-week period and at least 12 weeks out from your A race. As always you’re best to consult your coach and or an accredited sports nutritionist.