How to eat lchf while training?
R4geC4kes
Posts: 3 Member
Hi team, sorry I'm sure there's a similar thread answering this question but I can't work out how to search the discussions!
So I've been lchf for a while now, started off quite strict for the first few months and have relaxed a bit since, like a bit too much! Need to reign my eating in again but I've since started training at the gym fairly intensely (wasnt doing any dedicated physical activity when I first started lchf) and am not sure of the best way to modify my eating to meet these new demands on my body. Have been struggling with light-headedness more than usual since I started training.
So my question what did you folks do to manage exercise and life and eating?
Thanks!
Gen
So I've been lchf for a while now, started off quite strict for the first few months and have relaxed a bit since, like a bit too much! Need to reign my eating in again but I've since started training at the gym fairly intensely (wasnt doing any dedicated physical activity when I first started lchf) and am not sure of the best way to modify my eating to meet these new demands on my body. Have been struggling with light-headedness more than usual since I started training.
So my question what did you folks do to manage exercise and life and eating?
Thanks!
Gen
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Replies
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I currently lift weights 5 days a week. Not sure how low carb you are, I'm keto levels. I usually have some carbs (20g) 15-30min before exercising. They are easily digestible carbs though, glucose powder in my coffee, because I'm trying to bulk and my muscles need them for repairing.
You may want to try to time some of your carbs to around your workouts. As for the lightheadedness, you lose a lot of salt exercising, so you might want to increase that.
You have to experiment slightly. If you exercise fasted, the light headedness can also mean that you need some calories before your workout. I get nauseous if I eat too little pre-workout, and also when I eat too much! So maybe a snack or something.1 -
first get fat adapted and reliably in ketosis again, then up the workouts. so hang back a little on the exercise and mind your electrolytes. don't cut calories too drastically, focus on the macros. (fat more than protein)3
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I think the adage YMMV (your mileage may vary) people use here probably holds very true. I started out very low carb for about 6 months but was also lifting and continually increasing the weight while doing it, along with some cardio. Because of my location, it's usually been about 10-11 hours since I had a meal when I go and work out. Then it's usually about another 1-2 hours post work out before I get a chance to eat. But I make up for it because a lot of times I eat between 2-3 thousand calories in a 10 hour period. But I get a good work out in and don't feel fatigued even with the lack of food prior to exercise. I guess my body adapted. I do drink a lot of water now and I've always eaten a lot of salt so maybe that has helped as well.3
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I had this problem in the beginning, I would try to get through the workout, but allow myself to eat something if the light headed kicked in...eventually your body adapts and you stop getting light headed, but it takes a few weeks...I usually go for cheese, it's a good mix of carbs and protein to give you a quick boost and also longer term energy, but whatever works for you!2
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As mentioned above, watch your electrolytes. They will help with headaches.
And once your body becomes adapted to the use of fat as energy, it gets easier.3 -
ruffneck813 wrote: »I think the adage YMMV (your mileage may vary) people use here probably holds very true. I started out very low carb for about 6 months but was also lifting and continually increasing the weight while doing it, along with some cardio. Because of my location, it's usually been about 10-11 hours since I had a meal when I go and work out. Then it's usually about another 1-2 hours post work out before I get a chance to eat. But I make up for it because a lot of times I eat between 2-3 thousand calories in a 10 hour period. But I get a good work out in and don't feel fatigued even with the lack of food prior to exercise. I guess my body adapted. I do drink a lot of water now and I've always eaten a lot of salt so maybe that has helped as well.
I think you're all right, it is quite individual e0 -
Oops, accidentally sent before finishing, still getting used to these forums. I'm working with a personal trainer so hanging back on my training isn't really an option. I tend not to eat until after 12 so that's probably got something to do with it, I'll try a bit of cheese etc before I go in next and see how that sits, no one likes cheesy chunks all over the gym
lol. Thanks for the responses everyone 
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