Keto &. Exercise

andysport1

So there is a lot written on the internet on this subject. Some people find eating keto difficult, I'd like to hear comments suggestions on how people manage keto & exercise?
2-3 times a week I'll have a 2000+ calorie burn from cycling, 2-3 times a week 500+ from running, also my work can be quite active so eating back 3/4 calories is a must really.
I worry am I causing long term damage ?

I eat keto because
1. I have a neurological issue and keto is supposed to help.
2. I have excess weight, (not huge amounts) if I don't eat keto I over indulge and also drink alcohol.

Sunny_Bunny_

The people at Ketogains don't seem to have any trouble being keto with various exercise.
Electrolytes, particularly sodium, supplementation will help you tremendously.
I'd check out their site or Facebook group for a bunch of great resources too

kpk54

andysport1 wrote: »

So there is a lot written on the internet on this subject. Some people find eating keto difficult, I'd like to hear comments suggestions on how people manage keto & exercise?
2-3 times a week I'll have a 2000+ calorie burn from cycling, 2-3 times a week 500+ from running, also my work can be quite active so eating back 3/4 calories is a must really.
I worry am I causing long term damage ?

I eat keto because
1. I have a neurological issue and keto is supposed to help.
2. I have excess weight, (not huge amounts) if I don't eat keto I over indulge and also drink alcohol.

"Long term damage" is regards to what? What specifically do you feel you might be damaging? If you let us know, perhaps someone can provide some research to put your mind at ease or at least shed light on the subject via low carb experts/advocates.

andysport1

@kpk54

"Long term damage" is regards to what? What specifically do you feel you might be damaging? If you let us know, perhaps someone can provide some research to put your mind at ease or at least shed light on the subject via low carb experts/advocates.

Not sure, just reading stuff on the internet mentioning gall stones, metabolism, etc

anubis609

Unless you suffer from thyroid issues or have a medically diagnosed metabolic issue, you are not going to permanently damage your metabolism. Rates of metabolic adaptation are going to be dependent on your activity, nutrition, stress, sleep, etc. Undereating and overreaching/overtraining are real things with real symptomatic outcomes, and while they can affect you, your metabolism isn't going to be thrashed.

https://bayesianbodybuilding.com/metabolic-damage-science/

Pick a goal. If you want to lose fat, be in deficit and use training to support it. If you want to support your neurological health via a ketogenic diet, eat for that goal and let training support it. If you want to improve performance, then eat to support your training.

While it is possible to attempt meeting all those goals, you cannot serve more than one master efficiently. One will become a priority, and your diet and activity will need to accommodate it.

Shron123

We do equine endurance riding. Pre LCHF we always carb loaded the day before and day of our Ride. My last 2 rides I did without any carbs and actually didn't eat all until half way through a 30 Mile ride in 30+ degree centigrade humid weather. Had energy to burn at end of day - enuf to party and enjoy the bonfire. Am thrilled w this WOE

andysport1

Ketogains page is awesome

Smoked33

I do most of my exercise on keto...i.e. weight training 4 days a week, 10 km runs and 2.5 hours of ball hockey and have no trouble. The one exception is when i have a distance cycling event. If it's just me training i'll stay low carb but when the event comes I carb load for a day before and the day of because I find without that extra sugar in the bloodstream I don't have energy to push at near max for long. I find my performance suffers when i'm really pushing hard over distance.

canadjineh

Here's an interesting study article from Frontiers in Physiology (Exercise Physiology)
journal.frontiersin.org/article/10.3389/fphys.2017.00407/full?utm_source=Nourish+Balance+Thrive+Highlights&utm_campaign=56dc832c33-AUTOMATION_Highlights_22&utm_medium=email&utm_term=0_9421ee9ba0-56dc832c33-422796877#B24
The NourishBalanceThrive crew always send amazing highlight emails to my in-box - here's their site for podcasts & blogs. From their site:

The Nourish Balance Thrive podcast is designed to help you perform better. Christopher Kelly, your host, is co-founder of Nourish Balance Thrive, an online clinic using advanced biochemical testing to optimize performance in athletes. On the podcast, Chris interviews leading minds in medicine, nutrition and health, as well as world-class athletes and members of the NBT team, to give you up-to-date information on the lifestyle changes and personalized techniques being used to make people go faster – from weekend warriors to Olympians and world champions.

nourishbalancethrive.com/podcasts/nourish-balance-thrive/

cstehansen

If you like podcasts, here is one for you:

https://theketogenicathlete.com/