Question re: exercise calories and carb limits

JeromeBarry1

Hello. I read, I think it was at livestrong.com, that a person in ketosis who first burned calories in vigorous cardio could then consume a suitably sized carb snack without harming his/her ketosis status.

I've been re-introducing cardio exercise during the 9 days of my keto experience, but have been unsure of 'how' to eat exercise calories.

In my previous high-carb weight loss experience, I'd follow a high calorie cardio workout with a kefir and protein shake. The protein powder I use is the cheap Body Fortress brand with a high carb content. The total calories of that shake is 263, with 8 grams net carbs, 8 grams fat, and 34 grams protein. I'd like to continue having this, for one thing it's delicious, as often as I have a big cardio burn.

Monday morning, yesterday, my ketone strip indicated a "Trace" level of about 0.5 mmol/dl.
Yesterday around noon I did a vigorous hour of cardio. I felt good doing it. The machine credited me with 1081 calories burned, and I made no effort to eat any calories.

Today, this morning, my ketone strip indicated in the range of 8 mmol/dl. My suspicion is that I can exceed the 20 gram limit of carbs with an 8 carbs gram shake on such a day as yesterday.
Am I correct in this?

tcunbeliever

Totally.

Currently I'm lifting weights 80-90 min 6x/week and I can have up to about 100g of carbs and still seem to stay in ketosis...though, I don't test...but I can pretty accurately guess based on how I feel and if I'm having cravings/headaches...I usually have the bulk of carbs post-workout and it does seem to improve recovery.

I think at one point we had a guy on here lifting and doing cardio and still recording ketosis after 200g of carbs in a day.

The more active you are the higher your carb tolerance will be while still staying in ketosis, so give it a try and I would love to hear your results.

JeromeBarry1

Thanks. Dr. Annette Bosworth's book "Any Way You Can", subtitled, "A beginner's guide to keto", should have been subtitled, "A sedentary beginner's guide to keto". There's not a word in the book about active lifestyles or exercising.

CentaurusSoter

You might consider looking into a Carb Cycled Ketogenic Diet.

Anecdotally, I've had plenty of rides were I went stupidly hard after a carb heavy day and felt like I was back in regular ketosis the next day, where 100-200g or more of carbs should have seen me out.

qweck3

Empty the tank of carbs right away with an intense exercise and you can likely avoid being kicked out of ketosis with an 8 gram item.

JeromeBarry1

That idea I had, of using a fairly low carb protein shake, knocked my whole day out of whack. I'm going to have to find a different way of getting my protein, something with more fat.

tcunbeliever

Out of whack how? Just a strip test, or feeling terrible, or poor recovery? Are you willing to share the details?

JeromeBarry1

Out of whack with protein high.

I've added several olives, it's late in the day here, to get my fat to 65% and protein at 25%.
Carbs are at 5%. Slightly more than 4% is unaccounted for in the various roundings.

I feel ok.

JeromeBarry1

It's Thursday morning. In addition to consuming olives late in the day, I also consumed cheese and peanut butter. I ended with under my calorie goal with 2366 calories, 5% carb, 67% fat, and 24% protein.
I tested positive for ketosis this morning. I'm satisfied that I can indeed exercise, eat my protein, and stay in ketosis.

Prior to my keto effort, my goal had been only to exercise and eat protein.