exercise

foochick

I'm at rung 5. Usually 20-25 carbs per day, I go very easy on the dairy and nuts, and struggle with the fat/protein ratio...and my sin is coke zero. My diary is open. My question is about working out. Swimming is my exercise of choice. Since starting low carbing 10 weeks ago...I struggle SO mightily with exercising energy that I have almost quit, because I feel so rough afterwards now. I could really use some advice and motivation. My weight loss has slowed to .5 pounds a week and I want it up...and I know exercise is the key. Thanks in advance for any suggestions or encouragement you might have to offer.

Spartan_Maker

I try to avoid glycogen-dependent exercise when following a low carb diet: long distance running, intense sprinting, high repetition resistance exercise, and intense swimming.

If a person performs glycogen dependent exercise in the absence of glycogen, the body will resort to gluconeogenesis to produce glucose. This can result in breaking down muscle protein and the loss of muscle.

In my opinion, the best exercise to perform while low carb is powerlifting (1-4 repetitions with heavy weights) and walking. Powerlifting is not likely to result in too much gluconeogenesis and walking at a normal pace is almost exclusively dependent on fat stores for energy.

In my view, if you're going to do glycogen-dependent exercise, you would do well to eat lots of protein and supplement with BCAAs. Also, consider coconut oil before exercise. It's a medium chain triglyceride (MCT) that is immediately available as energy, just as if you were still eating carbs.

sallyaj

Hey Spartan, Thanks for the tip about coconut oil. I've been feeling the hills in spin class and lifting lighter. I did not know about gluconeogenesis. And I don't want to lose muscle.