Doing a 5k tomorrow - please give me day before LC/HF food advice
LINIA
Posts: 1,159 Member
Have done 5k's before but new to this WOE, what should I eat today to prepare for tomorrow am? Severe coconut, nut & dairy allergies --- should I eat regular carbs today above 20-50 grams of carbs? Thanks.
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I would do whatever you did in your training. Race day is not a great day to experiment, IMO.
Good luck and have fun!
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If you're fat adapted, all you have to do is eat normally and hydrate 0
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I'd do it fasted0
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Stay on keto, you can do it
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If you're very new to low carb, you're going to have a hard time. The longer you're low carb, the more adapted you'll be and don't need any extra carbs at all.0
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5K may be a personal stretch but it isn't going to require any change in your eating. You will probably burn 500 calories and you have that stored in glycogen
Just relax and enjoy the accomplishment !
Your body adapts to burn more fat as you are on a low carb lifestyle. So it will be fine!
No need to worry at all.
Good luck!0 -
Began LC about 1/6/2016 - thanks for advice, have to admit am kind of concerned because of losing the hour in the morning and normally breakfast is "bulletproof" (w/o coconut stuff)....0
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I did a 5k today and I had two eggs and turkey bacon plus coffee. Did fine. In fact afterwards we (a group who did this run on base) went out for lunch several hours later and I was not that hungry. More thirsty....drank a liter of sparkling water at lunch.0
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I ate at 0730 and 5K at 1000 (here in Italy) Goodluck! Now 8pm going to bed early. 0
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I just ran a 5K this morning and I ate half an avocado, 1 egg and 2 slices of thick cut bacon. I still had plenty of energy. I'm working my way towards running a 10K for the first time with this WOE myself, and in the past I would do toast with peanut butter or oatmeal to fuel myself before those longer races...I'm keeping track to see how this WOE works for energy and fuel for longer runs....but I don't consider a 5K a "longer" run....For me, I just know that I need to have eaten something at least an hour before race time to help me do well. If I wait too long (like 2+ hours) I will likely pass out, which is almost what happened at my last 5K in October when I ate 2+ hours before my race and tried not to eat a bunch, but I tapped out my resources and felt dizzy and light-headed. Good luck!!0
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I'm running a 5K tomorrow as well. My first low-carb 5K was the same St Paddy's Day race, one year ago.
If you haven't tried running fasted while low-carb, you absolutely should. At first you'll be amazed, and then you'll be hooked -- fueled entirely by body fat. Plus it'll give you bragging rights since all of the sugar-burners will be in awe. 0 -
If you haven't tried running fasted while low-carb, you absolutely should. At first you'll be amazed, and then you'll be hooked -- fueled entirely by body fat. Plus it'll give you bragging rights since all of the sugar-burners will be in awe.
Ya, I did a Spartan race fasted. It was cool. The lunch afterward definitely hit the spot!
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@wabmester @kirkor
Fasted, even though have only been LC/HF since 1/6/2016
Also, have been wondering about hydration?0 -
2 months is plenty of time to adapt, especially if you've been running during that period.
The only reason some people fret about fueling a run is because they're more dependent on glucose than you are.
You've been fueled mostly by fat for 2 months now. The safest bet is to change nothing. But try a fasted run when you're less nervous about the outcome.
Bring a baggy with nuts or something if you're worried about bonking or hypoglycemia or even just plain old hunger. I'd be surprised if you ever feel the urge to eat something from that bag.
No need to worry about hydration either. Drink if thirsty, but it's best to wait till after the race if you can.
The only thing "special" about fueling for low-carb exercise is potentially a greater need for sodium. I used to eat a pickle before and after a run just to ensure I had some sodium, especially in the summer when you lose more via sweat.
If you feel light-headed, fatigued, or a headache shortly after your run, that's a sign that you need some sodium. It'll fix you up pretty quickly.
FWIW, the last organized event I did was a bike ride a couple weeks ago. 3 hours on a very hilly course. I brought a bag of snacks with me. Never opened the bag. Not a bit tempted. I wasn't even a little hungry for several hours after the ride.0 -
@wabmester -will bring pickles etc as a back up - thanks for info esp timeline on adaptation.0
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I did a 5K three weeks into keto. My speed and stamina were still a little lower at that point but I just ate my normal LCHF food and had a relatively good race. Good luck!0
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How did it go??
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@wabmester @bisky @kirkor @BRobertson23 @Sunny_Bunny_ @Working2BLean @KarlynKeto @erinseattle @nvmomketo
The 5k went very well, my first as Keto Adapted, it was the 5th 5k i've done--used some of EVERYONE's advice ----am feeling really good about this WOE. Thanks again Lc/Hf pals.0 -
Great! Congrats on doing it. 0
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Awesome, congratulations. I know on long hikes and bike rides I always wonder if I can do it and if my body will shut down like it has done on a high carb diet. Today I went on a 6 mile hike after a high protein breakfast (egg and egg white, Canadian bacon and coffee) I was fine and did take a Quest bar with me in case of blood sugar drop. I am feeling so much stronger on a low carb diet.0
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Excellent! I only had a cup of bone broth before my 5K today. Finished in record time (for me). 0
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5k is not that far. Even on a "regular" diet it isn't enough to warrant a carb load, really. I do duathlons and don't eat anything different the day before or morning of. I figure if you're keto adapted, you're carrying your fuel with you already. No need to load up (which means no crash, either).0
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@hazleyes81 Thanks, Posted the question and used the advice and did very well.
Was concerned because of a couple reasons; my age, one hour time change and knew i needed to get a few answers.......was concerned about getting light-headed or vertigo but no negatives occurred , feeling thankful to have met such great ppl here.0 -
Way to go! Love hearing this!0
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Awesome, glad to hear it went so smooth. Well done!0
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Even before going LC/HF, kept up with Mag/Pot/Calcium
so having those broth drinks often since 1/6 is now a habit. Sometimes it's the boulllion in hot water and sometimes bone broth----this is so strange to say but that combo 100% cuts the need for snacks or any hunger.
It's a rich and filling taste, anyone new here does well to read what is right at our fingertips, this forum and the pals who answer are extra helpful, ......now today moving around is slow but that is only the yucky arthritis.
Pants are fitting loser and that's a plus.0
