New to HFLC and need tips to help with exercise
knackeredat34
Posts: 66 Member
hi, I've been HFLC for a week now and enjoying it, lost all interest in food apart from fuel which is amazing. My only issue is that although I have energy in the day I am dying whilst I work out. I run three times a week, normally 5-15k ranges and I am exhausted, full body bone tired, I am having to stop and walk. I am assuming once I am fat adapted it will get better? Or should I have some carbs before a run, even its its 10 net? Or would that defeat the object of fat adaption? Are there any tricks that I am missing to make exercise easier? I am supposed to be doing a 15k run on Thursday and I would like to be able to at least plod slowly. I will make my diary public if anyone wants to take a look and see if I am not eating optimally. Thanks :-)
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Yes, once you are adapted, it will get better.
In the meantime, try adding more fat, but especially keep well hydrated and your electrolyte levels up. That can fatigue you more than anything. Those who are on a ketogenic diet need to keep sodium at 3000 to 5000 mg. Get as much potassium and magnesium as you can, but those are harder. But sodium is the star. Too low levels of sodium will leech potassium. And you will feel wiped out.
Some people do a TKD, targeted ketogenic diet, consuming carbs 15-30 min before exercise. Visit r/ketogains/ on reddit as well. This topic is right up their alley.0 -
I do exactly that!
I figure how many calories I plan to burn, how many carbs I need to just keep from going bonk....
I exercise fasted for 1 hour or less duration and take some energy electrolyte gel packs with me for longer duration cardio
You can definitely adapt your body to burn fat as fuel but you have to power thru that first month.
So Saturday was a 40 mile ride at 18.4 mph. Fast ride and I had a Snickers at the start and two 100 calorie gel pals. 450 calories. The ride burnt off around 2400 calories. I kept my glycogen depleted and burnt off all those carbs and more
Sunday was 30 miles. Same carb additions thru the ride. It was in hilly terrain so it was actually a harder 30.
I keep in a glycogen depleted state and even eat candy bars, but I am doing hard cardio and it helps me get a better longer workout
My rule of thumb is my carb intake should get me 20-25% of the calories I need. It keeps me able to have an intense workout.
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Ok, excellent, I need to sort out my sodium then, never been one for salt when not on chips lol. I have been taking magnesium, will find some potassium.
So in theory if I eat a banana before a long run because of the exercise I am doing I won't get thrown out of ketosis?
Shall take a look at reddit.
Thank you0 -
I am not a runner and as a matter of fact new to regular exercise on a much less intense level than you, so I am no expert by any stretch. I'm sure our more experienced bunch will come on with tips for you based on their personal experience.
My understanding is that during the time your body is adapting, it is expected to have decreased performance but that it should be regained after several weeks. This may and probably does also have a lot to do with what your low carb level is. If you're at a Ketogenic level, you're body needs time to adjust into fat burning full time and this often takes several weeks. There is also a lot to learn about how to balance electrolytes and get the right amount of fat to maintain energy during these first weeks. But even those who keep hydrated and get enough fat experience the reduced ability for endurance activities, I believe.
You seem to have chosen a tricky time to start low carb with a big run coming up. You may have to decide to be ok with a slower time and more walking or to use carbs throughout the run to boost you through it and go back to low carb afterward unless someone here who is a runner has other ideas for you. This just makes sense to me, knowing that it will probably be too soon to expect that kind of endurance energy this early in your low carb diet.0 -
knackeredat34 wrote: »Ok, excellent, I need to sort out my sodium then, never been one for salt when not on chips lol. I have been taking magnesium, will find some potassium.
So in theory if I eat a banana before a long run because of the exercise I am doing I won't get thrown out of ketosis?
Shall take a look at reddit.
Thank you
You will be fine
I have been low carb dieting for two years and lost about 150 lbs of fat and added 20 lbs of muscle.
I cautiously started the carbs as fuel thing about 6 Months ago.
I was worried it would mess me up.
It actually helped with exercising intensely enough to gain muscle.
Just slowly add carbs and see how it goes.
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SunnyBunny - i know its probably not the best time to do long runs but I seem to have the inability to say no when its suggested, i am rubbish and running but i really enjoy it. I will suggest we make it a nice easy run.
KittensMaster - i am very impressed with your weightloss/muscle gain, i want to preserve as much muscle as possible whilst losing the wobble. I shall experiment and see what is optimal for me0 -
knackeredat34 wrote: »(...)
So in theory if I eat a banana before a long run because of the exercise I am doing I won't get thrown out of ketosis?
Shall take a look at reddit.
Thank you
NO fruit or oats, lol
For TKD, you want faster acting carbs, that fuel the incoming workout. In the ketogains FAQ, they actually recommend dextrose. Whether this is pure placebo or actual «effect» is not clear. Anyhow, it works. I use MCT and Haribo when doing explosive work.
Fruit is bad for fat loss from stored fat and oats are too slow to fill muscle glycogen.
For regular cardio (no sprints) I often do fasted or protein powder or bcaa.
As said already here by others, you NEED more electrolytes, especially salt. Phinney (lowcarb scientist) recommends at least 5g for physically active people. Good luck
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Foamroller - i had a look around and some people recommend honey so i thought i might try that mixed in a pre run smoothie? If i start eating Haribo i may not be able to stop lol0
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Honey is fructose
Not recommended. I love it too.
Haribo is just a few pieces. Like 10-15 g. Weigh them! or preportion. Ingest about 15 mins before you need the boost. But, only use the boost when need it. Low intensity training does not require any boosting.
If you're new to low-carb, it's generally advised to not carb up to ween off sweet tastes until mitochondria and enzymes have upregulated. It's a very slippery slope for many. Try power through until you get Fat Adapted? Eat more salt.
However, I didn't follow the rules in my transition, but I was getting instructor license and training LOTS.
Only you know your body. Do what works for YOU, while getting/keeping FA.0 -
OP - I have had some of the same issues during my first couple of weeks doing lower carb. I have found that they are slowly going away as my body adjusts to the new regime. I am also wearing a HM to keep my HR in the aerobic zone while I run, to further "encourage" my body to use fat for fuel. I was pleasantly surprised on my last run to see that it seems to be working - I go further, a bit faster, etc. - and recovery is MUCH better after these workouts that previously.0
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I thought i would update. My long run was cancelled so i took it easy and tried some yoga. I went for a 5k today, went slow but it was fine, didn't feel like i was dying. So i am going to build myself up slowly but i am very positive, i am feeling good generally, lots of energy but really stinky breath :-)0
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It takes time. Some estimate 4 weeks to feel more fat adapted.
I'm going to ride 20-25 miles this morning while fasted.
It won't be super fast but I will average over 17 mph and be happy with that
Good luck and stick with it
Eventually you will be able to add very minimal carbs to long workouts and feel pretty much like you didn't do a whole lot.
That is the strange thing about it. I do a ride of 40+ most weeks and take along 300 calories in electrolyte carb drinks. They all get burnt up quickly. But every 10 or so miles they give me lots of energy and make the ride easier
40 mile ride is about 2400 calories burnt. Add the 300 calories of quick burn electrolyte carbs and it gets way easier. Go figure!
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Yeah, i think thats it, tweaking it till it fits your body and the exercise you enjoy doing. I did have a LCHF smoothie before i went out this morning, i am sure that helped. Enjoy your ride :-)0
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A pod cast I heard recently talked about how you get Keto breath in the beginning but that it tends to go away as you get fat adapted. I believe it was Jimmy Moore that had mentioned that.0
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I am way out of the game here but looking back! I ran, keto adapted, for up to 7 miles. I did not have the physical strength and endurance for more, it wasn't the diet I don't believe. I had breathing issues, and heart rate issues. If you tough it out, it should get better. If not, then look at a specific thing for low carb athletes I know there are a few...and I used Paleo Diet For Athletes for my race.0
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