Does keto make it harder to exercise?

oat_bran
oat_bran Posts: 370 Member
edited December 2024 in Health and Weight Loss
I am seriously considering a keto diet (a very low carb one) to help me menage constant hunger. But I recently started running several days a week and I'm afraid it will not be easy on keto. I've heard that many people complain about having low energy during exercise on keto.

Usually I eat something carby a couple of hours before I go running. If not it it can be really hard. But eating something low carb would not give me instant energy like carbs do, I'm afraid.

If you do cardio exercise while being on keto, how do you find it affects your performance/energy levels?

Replies

  • nosebag1212
    nosebag1212 Posts: 621 Member
    edited November 2016
    Definitely in my experience when I did it, there is such a thing as a targeted keto diet where you take in a small amount of carbs immedately before exercise, it's supposed to be enough to get you through your workout but then you back into ketosis immediately after. Lyle Mcdonald wrote about it in his keto book.
  • sammyliftsandeats
    sammyliftsandeats Posts: 2,421 Member
    I think initially you might see a performance decrease but once your body gets used to not having the carbs, you see a return to performance.

    Watch your electrolytes as you lose a lot of water at first and with that goes sodium, so you have increased sodium needs on a ketogenic diet.
  • nvmomketo
    nvmomketo Posts: 12,019 Member
    samanthaluangphixay wrote: »
    I think initially you might see a performance decrease but once your body gets used to not having the carbs, you see a return to performance.

    Watch your electrolytes as you lose a lot of water at first and with that goes sodium, so you have increased sodium needs on a ketogenic diet.

    This is true. In the first few weeks when you are becoming fat adapted, Athletic performance may decline a small amount. Once you are fat adapted though, endurance athletes often find they have steadier energy and never have to worry about hitting the wall ever again.

    Those who do explosive sports, at a high level, may notice a small decline in performance. If you are a nationally ranked 100m sprinter, you won't benefit the same way a long distance runner/biker/swimmer would.
  • oat_bran
    oat_bran Posts: 370 Member
    nosebag1212 wrote: »
    Definitely in my experience when I did it, there is such a thing as a targeted keto diet where you take in a small amount of carbs immedately before exercise, it's supposed to be enough to get you through your workout but then you back into ketosis immediately after. Lyle Mcdonald wrote about it in his keto book.

    Thanks! I've heard about him. I'll look it up!
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