Exercise on a low carb diet

peggyd73

I'm relatively new to this WOE and have found this group a great source of information. I have a lot of weight to lose and am trying to balance food and exercise to drive both the weight loss and improved fitness. I skimmed through posts and launch pad but didn't see my question.

What do you eat prior to working out ? Previously I would have had a carb snack (banana was a favorite) about an hour before hitting gym for either cardio or strength session.

I also understand proteins and fat take longer to digest -- so if I opt for a lchf snack, do I need to plan a longer time lag between eating and exercising?

Thanks!

TomKershawUK

Most of the time I don't eat anything before a workout. If I do then something small, a few nuts or some cheese etc.

lodro

peggyd73 wrote: »

I'm relatively new to this WOE and have found this group a great source of information. I have a lot of weight to lose and am trying to balance food and exercise to drive both the weight loss and improved fitness. I skimmed through posts and launch pad but didn't see my question.

What do you eat prior to working out ? Previously I would have had a carb snack (banana was a favorite) about an hour before hitting gym for either cardio or strength session.

I also understand proteins and fat take longer to digest -- so if I opt for a lchf snack, do I need to plan a longer time lag between eating and exercising?

Thanks!

Uhm, nothing. You don't need "snacks" for workouts. Make sure you are well fat adapted, lay off the exercise a bit until you are, mind your fluid intake and electrolytes. You'll need to completely rethink the regular advice on food for exercise, because LCHF is a completely different ballgame. Give yourself time though.

sammyliftsandeats

I work out fasted as it is first thing in the morning. I have been at this for over a year and I am fat adapted.

Post workout, I have my breakfast which is usually bacon and eggs.

Watch your electrolytes as you sweat and lose sodium, so you have to put it back in.

When beginning, I saw a slight performance dip for about two to three weeks before regaining strength.

cstehansen

I work out pretty hard every morning from 5 am to 6:30. I also do IF with an eating window of 11a - 7p. From that, you can tell, I don't eat anything before or for a few hours after. Frequently, my eating window is closer to 12-6.

Once fat adapted, there is no need to eat before hand.

I started this when I was losing the last of the weight I needed to lose. I have kept it up as I have tried to gain some muscle. In both situations, it has worked.

Gallowmere1984

Personally, when running CKD, I just eat whatever I normally would, and an hour and a half before lifting. Trust me, you don't want an eight egg omelette with sausage, goat cheese, and salami sitting directly in the gut on deadlift day.

As a post-lift, I'll usually either throw down a protein shake, or a few hardboiled eggs.

Sunny_Bunny_

Working out fasted will help you use more bodyfat and boost ketone production. You'll be surprised how much energy that provides for your workout.
http://community.myfitnesspal.com/en/discussion/10338195/want-to-be-a-fat-burner-exercise/p1

kirkor

Gallowmere1984 wrote: »

eight egg omelette with sausage, goat cheese, and salami

carlsoda

I don't eat anything usually. You don't have the same crashes with this way of life as you do when eating carbs. If you feel you need some energy just grab a handful of nuts!

emaline2210

I don't eat if I'm not hungry. I don't typically wake up hungry, even before I started eating this way.

So I typically don't eat before a work out. I'll have bulletproof coffee when I get home, and if that doesn't fully satisfy me, I'll have a boiled egg or 2.

I try to stay fasting until between noon and 1, but find it more difficult on work out days. I usually eat by 1130 on work out days.