Back to the Gym-Sugar Cravings Up
AshStout83
Posts: 190 Member
I recently went back back to the gym. I workout hard, with heavy weight. My desire for sugar is steadily increasing and so is my carb intake. I lost almost 60 pounds before I started working out and I don't want to blow it after making such great progress on low carb. Do I need to increase something in my diet? More protein, perhaps? I'm not tracking my protein intake, but I'd guess I'm getting at least 50 grams per day. I've read we shouldn't have too much protein, because it can be converted to carbs. I'd appreciate any input anyone has. My stats are below.
I'm a 34 year old female. I'm 5'3", 115ish, body fat 18.9%(according to one of those handheld machines you point at yourself).
I'm a 34 year old female. I'm 5'3", 115ish, body fat 18.9%(according to one of those handheld machines you point at yourself).
0
Replies
-
Yes, up your protein. For sure. Like, now. Lol.1
-
Thanks! Any advice on how much is okay before it starts being converted to carbs?
0 -
Unless you have blood sugar issues with protein spiking you, you really shouldn't worry about getting too much protein... It's pretty hard to forcefeed yourself too much. Quite a few of our threadmates are doing Meaty May carnivore style. If you are lifting hard and (of course) breaking down muscle to rebuild, you need enough amino acids to do the rebuild...
You are eating too little for your amount of lean mass: https://healthline.com/nutrition/5-most-common-low-carb-mistakes
Your minimum should be 80.5 Give it a try for a few weeks and see if you feel more satisfied. And focus on tracking the protein, so you know exactly where you are at. That is the most important nutrient, we can't get those amino acids any other way than by our diets.re: Phinney & Volek
According to Volek and Phinney, a "well-formulated" low-carb diet should be low-carb, high-fat and moderate protein.
A good range to aim for is 1.5 - 2.0 grams per kilogram of bodyweight, or 0.7 - 0.9 grams per pound.1 -
Thank you!
0 -
AshStout83 wrote: »I recently went back back to the gym. I workout hard, with heavy weight. My desire for sugar is steadily increasing and so is my carb intake. I lost almost 60 pounds before I started working out and I don't want to blow it after making such great progress on low carb. Do I need to increase something in my diet? More protein, perhaps? I'm not tracking my protein intake, but I'd guess I'm getting at least 50 grams per day. I've read we shouldn't have too much protein, because it can be converted to carbs. I'd appreciate any input anyone has. My stats are below.
I'm a 34 year old female. I'm 5'3", 115ish, body fat 18.9%(according to one of those handheld machines you point at yourself).
I totally have a sugar/carb addiction. Always will. On a daily basis, I try my best to focus on other things, (job, family, house, pets) ANYTHING to totally get my mind off of it. Being carb-free doesn't completely remove the desire; just tames it a bit. Think about all you have accomplished in the past (yay!) and focus on your previous strengths to get you moving forward. Good luck!1 -
more protein, particularly if you are strength training, you will need the amino acids for muscle recovery...and salt, I find I need way more salt on strength days.4
-
Re: "being converted to carbs" ... I posted a great video in the Meaty May thread, with a starting point for the carnivores who didn't want to watch the whole thing. I will dig that up & link it here for you, OP. I think it will help calm your fears.
I can tell you this. I am also a woman, a little older, but about your size. I've done numerous rounds of "strict keto" in the past and I NEVER felt as good as I feel -- nor did I have the blood ketone measurements I am seeing now, just eating meat. No, I am not trying to convert you to our Meaty May. Lol. I am trying to emphasize that many of the fears of excess protein are unfounded. 50 grams is too low for you to do your heavy lifting, and also be able to blast through your days feeling good, not freaking out and consuming a bunch of carbs and sugar that are just going to fill you with regret.2 -
Please watch at least starting around 18:30 to the end. The whole thing was great.
https://m.youtube.com/watch?t=1210s&v=z3fO5aTD6JU1 -
AshStout83 wrote: »Thanks! Any advice on how much is okay before it starts being converted to carbs?
That's a demand driven process, not supply driven, so if the only reason for it to convert is because you're eating it, it will never happen.
Using protein as a substrate to make glucose is a demanding and rather inefficient process. It takes a lot of work to convert protein to sugar, and the conversion rate is something like half to two thirds. Protein is also a precious resource, as the body can't store much of the amino acids that food protein breaks down to. In other words, while we can do it, our bodies are built to avoid doing so unless necessary.
Now, that said, some conversion of something to sugar is necessary for the body. We can't live without a little bit of blood sugar circulating at all times. However, the body can adjust a number of things to reduce the need of tissues for glucose. The vast majority of our body can run on ketone bodies. The brain can run on a mix of sugar and ketones, and the remaining things that must use sugar don't use much. All this greatly lowers our need to the point that if your diet consists of any appreciable amount of carbohydrates, your body probably doesn't need to convert much, if any, protein to glucose.
Now, protein can make insulin rise, which many mistake for increased blood sugar, especially if their indication is ketone measurements. However, this happens because consuming protein releases insulin. Insulin regulates the production of both ketones and blood sugar (that's why it's almost impossible for someone with a pancreas that works at all to get diabetic ketoacidosis). So, when you eat, and the body produces insulin, internal fuel production slows down or stops.5 -
Thank you all, very much. I truly appreciate your advice and insight.1
-
Due to this thread I've been paying attention to my hunger levels after my workouts. I've noticed my lifting days I am so hungry. Not so much on cardio days. I'm adding in more protein those days.4
-
Working out hard (I'm a runner and a mini lifter lol) I find actually kills my appetite. However, after particularly long runs or lifting a little more than I usually do, I find that I'm STARVING the next day. Like other's have mentioned, increasing my general protein intake helps keep that OMG MUST HAVE MOR FUUUUD feeling at bay.0
-
I've been on keto for 3 months and now find that I am perfectly fine on the same # of calories regardless of my workout. I tend to have protein for post-workout.0
-
Dragonwolf wrote: »AshStout83 wrote: »Thanks! Any advice on how much is okay before it starts being converted to carbs?
That's a demand driven process, not supply driven, so if the only reason for it to convert is because you're eating it, it will never happen.
Using protein as a substrate to make glucose is a demanding and rather inefficient process. It takes a lot of work to convert protein to sugar, and the conversion rate is something like half to two thirds. Protein is also a precious resource, as the body can't store much of the amino acids that food protein breaks down to. In other words, while we can do it, our bodies are built to avoid doing so unless necessary.
Now, that said, some conversion of something to sugar is necessary for the body. We can't live without a little bit of blood sugar circulating at all times. However, the body can adjust a number of things to reduce the need of tissues for glucose. The vast majority of our body can run on ketone bodies. The brain can run on a mix of sugar and ketones, and the remaining things that must use sugar don't use much. All this greatly lowers our need to the point that if your diet consists of any appreciable amount of carbohydrates, your body probably doesn't need to convert much, if any, protein to glucose.
Now, protein can make insulin rise, which many mistake for increased blood sugar, especially if their indication is ketone measurements. However, this happens because consuming protein releases insulin. Insulin regulates the production of both ketones and blood sugar (that's why it's almost impossible for someone with a pancreas that works at all to get diabetic ketoacidosis). So, when you eat, and the body produces insulin, internal fuel production slows down or stops.
Great response.
I tend to wake up with slightly high BG, so I eat protein and that brings it down due to the insulinogenic properties of protein.
I agree with the others that more protein would probably help you. 50g is pretty low.
If you have a lttle over half an hour, this video is quite good on keto/low carb and protein levels.
https://www.youtube.com/watch?v=z3fO5aTD6JU 1 -
Working out hard (I'm a runner and a mini lifter lol) I find actually kills my appetite. However, after particularly long runs or lifting a little more than I usually do, I find that I'm STARVING the next day. Like other's have mentioned, increasing my general protein intake helps keep that OMG MUST HAVE MOR FUUUUD feeling at bay.
This is me.
Workout day: food? Do I have to?!
Day after: OMG! GIVE ME ALL THE THINGS!2 -
Dragonwolf wrote: »Working out hard (I'm a runner and a mini lifter lol) I find actually kills my appetite. However, after particularly long runs or lifting a little more than I usually do, I find that I'm STARVING the next day. Like other's have mentioned, increasing my general protein intake helps keep that OMG MUST HAVE MOR FUUUUD feeling at bay.
This is me.
Workout day: food? Do I have to?!
Day after: OMG! GIVE ME ALL THE THINGS!
Relates muchly.
0
This discussion has been closed.