Someone sent me this article and I had to re-read a couple of times, "Carbohydrates and Endurance: Clearing up the Confusion". First, I understand that they are trying to sell a product, and Keto athletes are not their market. I am just trying to better understand my body . . . What do you think?

http://firstendurance.com/2011/03/01/carbohydrates-and-endurance-clearing-up-the-confusion/

I am OK with these misconceptions:

#1 Misconception: Sugars are high glycemic* so they give a sugar high then crash.
#2 Misconception: Complex Carbohydrates like Maltodextrin are slow burning
#3 Misconception: Sugar is bad for my health.
*Trying to eliminate sugar is like trying to run your car without gas. Not for Keto athletes!


I have a hard time with, or do not understand #4.

#4 Misconception: Since I am doing a long race, I should consume slow burning carbohydrates

Bullet 1) makes sense and supports theories that I have about carbing during a run . . .
http://www.skarunner.com/2012/12/ketogenic-diet-running-some-carbs.html

1) When you are exercising your insulin is blunted. Meaning, that when you are exercising and you consume a high glycemic food, you do not get a strong insulin response and hence you do not get a sugar crash. Your body is very smart and it clearly understands that when you are exercising you want to use the food or drink you consume to fuel your muscles. If insulin kicked in, the food or fuel you consumed would not get to the working muscle.


Bullet 3) . . . As a Keto athlete I need a slow burning fuel . . .

??? Looking for that low glycemic, slow sustained energy will actually cause you to bonk prematurely. ?????

"Understand that we all have about two hours of stored glycogen." - Maybe a bit less for Keto Athletes, but I agree.

"The act of consuming slow nutrients can also cause gastric distress. Consider that slow absorbing nutrients spend a lot of time in the digestive system. " Makes sense, but I have not experienced this yet. . . I have had a number major bonks prior to becoming Keto adapted.

"The best way to do this, outside of appropriate pace and training, is to consume primarily fast absorbing carbohydrates to fuel your exercise. This will allow you to immediately use what you consume for the working muscle, so you can spare your stored muscle glycogen." Ok, if I agree with "1) When you are exercising your insulin is blunted." I should agree with this, but when Keto adapted I shouldn't bonk in the first place.

3) Looking for that low glycemic, slow sustained energy will actually cause you to bonk prematurely. Some even consider using some fat because they are going long. Understand that we all have about two hours of stored glycogen. Once this runs out, we bonk. If you consume a slow absorbing/low glycemic food while exercising you are forcing your body to rely on its stored glycogen. The entire goal of fueling for long endurance racing is to spare your muscle glycogen. In other words do what you can to hold on to that stored glycogen. The best way to do this, outside of appropriate pace and training, is to consume primarily fast absorbing carbohydrates to fuel your exercise. This will allow you to immediately use what you consume for the working muscle, so you can spare your stored muscle glycogen.