The first two weeks, and continued exercise
danrough
Posts: 30 Member
Hi there,
I became interested in the benefits of LCHF when I read about it in relation to endurance cycling. I am targeting a couple of endurance cycling events this year, both of which are > 700 miles and very hilly. I've known I needed to drop some weight for the events for some time, and so LCHF's combination of weight loss and being able to draw upon a larger fuel source in the body are attractive.
From what I've read (two books, The Diet Delusion and The Art And Science Of Low Carb Performance and some blog posts), I am going to spend the next two weeks or thereabouts in Keto adaptation. What I have read also suggests that I can expect a dip in performance over this period, until I have achieved Keto.
Is this true, and for those that have experienced similar, how profound were the effects? Can those with experience help me understand what they have done previously in order to assist them in continuing to exercise? Is there any advice that I should be following, or other material that I should be reading?
Thanks!
I became interested in the benefits of LCHF when I read about it in relation to endurance cycling. I am targeting a couple of endurance cycling events this year, both of which are > 700 miles and very hilly. I've known I needed to drop some weight for the events for some time, and so LCHF's combination of weight loss and being able to draw upon a larger fuel source in the body are attractive.
From what I've read (two books, The Diet Delusion and The Art And Science Of Low Carb Performance and some blog posts), I am going to spend the next two weeks or thereabouts in Keto adaptation. What I have read also suggests that I can expect a dip in performance over this period, until I have achieved Keto.
Is this true, and for those that have experienced similar, how profound were the effects? Can those with experience help me understand what they have done previously in order to assist them in continuing to exercise? Is there any advice that I should be following, or other material that I should be reading?
Thanks!
0
Replies
-
Wish @KittensMaster was here for this one. *sigh*
I can give you only second-hand info, as I entered keto long before I was fit enough to walk to the bathroom, much less endurance cycle. I understand that there *may* be lower performance, but that's not universally true.
@kirkor @V_Keto_V Gah, my brain fails me trying to tag the rest of the athletes. Bueller?0 -
The first few weeks absolutely wiped me out in terms of exercise, but I eventually figured out it was due to low sodium intake. Increased sodium (~5000mg/d) will ensure that your blood volume stays high enough. If you feel light-headed, headaches, or fatigue, sodium is probably too low.
One of the best sites for this stuff is Peter Attia's blog:
http://eatingacademy.com/category/sports-and-nutrition
Volek has a new study that looks at these issues in detail, but I don't think it's been published yet. It's called the FASTER study.
http://www.enduranceplanet.com/pt-1-dr-jeff-volek-and-zach-bitter-introducing-the-faster-study-and-low-carb-fueling-for-athletes/
Once adapted, you shouldn't experience any drop in performance:
http://www.ncbi.nlm.nih.gov/pubmed/228352110 -
Thanks wabmester!0
-
Thanks too ki4eld!0
-
The first 3 weeks or so wiped me out in terms of exercise, too. I was training for a 5K (coming back from injuries) so not really endurance stuff but I did have a hard time with stamina and speed during those few weeks.
I definitely have more energy now than I did pre-keto though.0 -
I commute in to work on my bike, it's 38 miles / 55km in each direction. Normally I would be fine on the homeward leg (which is predominantly uphill), I've been struggling so much though recently.
I've been wondering a little more recently about snacks that I can carry with me when riding. Previously I would have gone for a bag of dates, or figs, but given their sugar content they're out of the question.
During these first two weeks, from what I've read I should be aiming for about 25 - 30g carbs and once keto adapted I can experiment with amounts up to 50g. I'm considering either ditching the exercise for a couple of weeks, or introducing a little more carbs on the days that I ride.
Advice from anyone on which of those two I should consider would be appreciated. And if anyone can recommend good snacks to have on the road - I would love to hear about them!0 -
Attia talks a bit about fueling his rides. He also says he can go 6+ hours on a bike with just water.
It really depends on your exertion level. If you keep your heart rate in the "fat-burning zone," then you can go indefinitely without needing carbs for fuel.
All "keto-adaptation" means in that the "fat-burning zone" increases a bit, so you can ride at higher effort without burning through your glycogen.
OTOH, if you want to sprint, you'll need carbs. Attia actually calculates his glycogen burn rate to determine his needs:
http://eatingacademy.com/sports-and-nutrition/ketones-carbohydrates-can-co-exist
For my runs (like an 8K race), I'll bring a baggie filled with nuts, but it's really just an after-race snack.0 -
Cool, thanks. I have started reading Attia's stuff, but I'll admit to not getting very far. Will make a more concerted effort to read through it this weekend.0
-
He's got way too much good stuff on his site. If you're a science geek at all, you'll absolutely love this:
https://www.youtube.com/watch?v=NqwvcrA7oe8
2 days in a metabolic chamber. He measures blood glucose and ketones around the clock, and you can see the effect of eating, sleeping, and exercise.0 -
Oh wow that would be good to watch! I'll take a look - thanks!0
