Research has shown that optimizing blood glucose levels is key to lowering the risk of diseases such as metabolic syndrome, managing weight, and improving other health markers.
The Metabolic Efficiency Test assesses your body’s ability to use it’s store of carbohydrates and fats during exercise. This provides valuable insight to the amount of calories you burn at each specific intensity of exercise, as well as the proportion of carbohydrates and fats, to guide you towards your exercise and meal plan and achieving your goals in a smarter, more effective way.
From a sports performance perspective, the ability to use fats from moderate to high intensity is very beneficial particularly for endurance athletes. All of us have an almost unlimited store of fats, while we only have enough store of carbohydrates to last about 2 hours of moderate intensity exercise.
The ability to burn more fat at any given intensity spares precious carbohydrate stores, allowing them to be readily used at very high-intensity efforts when fat is no longer an option.
Being less reliant on carbohydrates also means that you do not need to constantly top up your carbohydrate stores as often and in large quantities, reducing the risk of gastrointestinal (GI) distress. An individual who is metabolically efficient is one who is able to use fats as fuel predominantly even at higher exercise intensities.
Am I suitable for this test?
The test is perfect for individuals who are:
- Looking to boost their energy throughout the day
- Seeking to manage their weight
- Interested in improving their performance in endurance sports
How will the test be performed?
The test begins at a low intensity relative to the individual’s fitness level. Each stage (3 – 5 minutes long) will get progressively more difficult than the last, with either the speed (for running) or power (for cycling) going up in small increments. You will be required to wear a mask that will measure gas exchanges and other physiological markers in the body throughout the entire test.
The test will be stopped based on either one of the following criteria:
- Voluntary exhaustion (i.e you are unable to continue exercising)
- No fat oxidation has been detected for at least 1 stage
- The exercise physiologist deems the test unsafe to continue
Upon completion of the test, your results will then be analysed and our exercise physiologists will be able to:
- Assess your metabolic efficiency
- Identify your current fat-burning zone
- Measure the amount of calories, carbohydrate, and fat that you burn at various intensity levels
- Provide exercise and nutrition recommendations based on your goals
- Track your personal progression
You will also be given a report at the end of the test.
How long will it take?
The test takes 1 hour, inclusive of warm-up and post-test consultation.
How do I prepare?
You are requested to be in a fasted state from 8 hours before the start of the test.
24 hours before the test:
- No/Light exercise only
- Ensure that you are well-hydrated and well-fueled
8 hours before the test:
- No consumption of food
- No consumption of sweet/sugary drinks (plain water is allowed)
On the day of the test:
- No exercise
- Be in a fasted state (no food or sweet/sugary drinks)
- No consumption of caffeine or other stimulants
- Arrive in appropriate running/cycling gear
- If you are cycling, we strongly recommend bringing your own bicycle in