I would do whatever you did in your training. Race day is not a great day to experiment, IMO.

Good luck and have fun!

I'd do it fasted

If you're very new to low carb, you're going to have a hard time. The longer you're low carb, the more adapted you'll be and don't need any extra carbs at all.

I just ran a 5K this morning and I ate half an avocado, 1 egg and 2 slices of thick cut bacon. I still had plenty of energy. I'm working my way towards running a 10K for the first time with this WOE myself, and in the past I would do toast with peanut butter or oatmeal to fuel myself before those longer races...I'm keeping track to see how this WOE works for energy and fuel for longer runs....but I don't consider a 5K a "longer" run....For me, I just know that I need to have eaten something at least an hour before race time to help me do well. If I wait too long (like 2+ hours) I will likely pass out, which is almost what happened at my last 5K in October when I ate 2+ hours before my race and tried not to eat a bunch, but I tapped out my resources and felt dizzy and light-headed. Good luck!!

wabmester wrote: »

If you haven't tried running fasted while low-carb, you absolutely should. At first you'll be amazed, and then you'll be hooked -- fueled entirely by body fat. Plus it'll give you bragging rights since all of the sugar-burners will be in awe.

Ya, I did a Spartan race fasted. It was cool. The lunch afterward definitely hit the spot!

2 months is plenty of time to adapt, especially if you've been running during that period.

The only reason some people fret about fueling a run is because they're more dependent on glucose than you are.

You've been fueled mostly by fat for 2 months now. The safest bet is to change nothing. But try a fasted run when you're less nervous about the outcome.

Bring a baggy with nuts or something if you're worried about bonking or hypoglycemia or even just plain old hunger. I'd be surprised if you ever feel the urge to eat something from that bag.

No need to worry about hydration either. Drink if thirsty, but it's best to wait till after the race if you can.

The only thing "special" about fueling for low-carb exercise is potentially a greater need for sodium. I used to eat a pickle before and after a run just to ensure I had some sodium, especially in the summer when you lose more via sweat.

If you feel light-headed, fatigued, or a headache shortly after your run, that's a sign that you need some sodium. It'll fix you up pretty quickly.

FWIW, the last organized event I did was a bike ride a couple weeks ago. 3 hours on a very hilly course. I brought a bag of snacks with me. Never opened the bag. Not a bit tempted. I wasn't even a little hungry for several hours after the ride.

I did a 5K three weeks into keto. My speed and stamina were still a little lower at that point but I just ate my normal LCHF food and had a relatively good race. Good luck!

Awesome, congratulations. I know on long hikes and bike rides I always wonder if I can do it and if my body will shut down like it has done on a high carb diet. Today I went on a 6 mile hike after a high protein breakfast (egg and egg white, Canadian bacon and coffee) I was fine and did take a Quest bar with me in case of blood sugar drop. I am feeling so much stronger on a low carb diet.

5k is not that far. Even on a "regular" diet it isn't enough to warrant a carb load, really. I do duathlons and don't eat anything different the day before or morning of. I figure if you're keto adapted, you're carrying your fuel with you already. No need to load up (which means no crash, either).

Way to go! Love hearing this!