Keto Long Distant Runners
Replies
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RunnerGrl1982 wrote: »I've been following this thread with interest. I'm an endurance runner myself, and will be running a marathon next month. My curiosity is piqued to hear from others how they have faired running long distances on a lower carb lifestyle.
I, myself, don't have anything worth contributing because I do eat a very high carbohydrate filled diet in order to fuel my runs - but I am interested in hearing from others who have a different way of eating and are able to sustain their energy levels through long runs. Also, performance levels in general from pre to post run.
I do tend to agree that the lack of responses are most typically due to the lack of endurance runners who fuel themselves on a lower carbohydrate lifestyle, but that's certainly not to say there aren't people who do.
Ive also kept an interested eye on this thread as a runner.
I often get under 150g of carbs so could be classed in some circles as 'low carb'1 -
TavistockToad wrote: »RunnerGrl1982 wrote: »I've been following this thread with interest. I'm an endurance runner myself, and will be running a marathon next month. My curiosity is piqued to hear from others how they have faired running long distances on a lower carb lifestyle.
I, myself, don't have anything worth contributing because I do eat a very high carbohydrate filled diet in order to fuel my runs - but I am interested in hearing from others who have a different way of eating and are able to sustain their energy levels through long runs. Also, performance levels in general from pre to post run.
I do tend to agree that the lack of responses are most typically due to the lack of endurance runners who fuel themselves on a lower carbohydrate lifestyle, but that's certainly not to say there aren't people who do.
Ive also kept an interested eye on this thread as a runner.
I often get under 150g of carbs so could be classed in some circles as 'low carb'
Do you feel it has an impact on your running?
I imagine the answer is "no," since you're continuing to eat that way, but I'm curious. My brother is trying to do low carbohydrate (not keto) running right now and he's struggling (mainly on runs longer than 15 miles or so).2 -
janejellyroll wrote: »TavistockToad wrote: »RunnerGrl1982 wrote: »I've been following this thread with interest. I'm an endurance runner myself, and will be running a marathon next month. My curiosity is piqued to hear from others how they have faired running long distances on a lower carb lifestyle.
I, myself, don't have anything worth contributing because I do eat a very high carbohydrate filled diet in order to fuel my runs - but I am interested in hearing from others who have a different way of eating and are able to sustain their energy levels through long runs. Also, performance levels in general from pre to post run.
I do tend to agree that the lack of responses are most typically due to the lack of endurance runners who fuel themselves on a lower carbohydrate lifestyle, but that's certainly not to say there aren't people who do.
Ive also kept an interested eye on this thread as a runner.
I often get under 150g of carbs so could be classed in some circles as 'low carb'
Do you feel it has an impact on your running?
I imagine the answer is "no," since you're continuing to eat that way, but I'm curious. My brother is trying to do low carbohydrate (not keto) running right now and he's struggling (mainly on runs longer than 15 miles or so).
Well that's the question... I'm ok with training for a half, from experience, though the runger after 10mile + suggests more carbs might make life easier.
I'm going to do my first marathon later this year so I'll see what happens when my mileage increases further.
I haven't chosen to become lower carb deliberately, but my husband does it for medical reasons and it's just easier to cook one evening meal. it's usually my meal after running that is lowish carb.5 -
TavistockToad wrote: »RunnerGrl1982 wrote: »I've been following this thread with interest. I'm an endurance runner myself, and will be running a marathon next month. My curiosity is piqued to hear from others how they have faired running long distances on a lower carb lifestyle.
I, myself, don't have anything worth contributing because I do eat a very high carbohydrate filled diet in order to fuel my runs - but I am interested in hearing from others who have a different way of eating and are able to sustain their energy levels through long runs. Also, performance levels in general from pre to post run.
I do tend to agree that the lack of responses are most typically due to the lack of endurance runners who fuel themselves on a lower carbohydrate lifestyle, but that's certainly not to say there aren't people who do.
Ive also kept an interested eye on this thread as a runner.
I often get under 150g of carbs so could be classed in some circles as 'low carb'
Yeah. I mean, I do ~40 percent of carbs, which is lower than the SAD, and the MFP default breakdown, but I certainly don't see myself as low carb. And, if I could get my insulin sensitivity more improved -- I'm already pretty sensitive, and did have to just tweak my bolus ratios -- I'd consider more. But I don't beat myself up if I don't hit that 40 or under.1 -
foxlikestoplay wrote: »Hello
I recently became Keto adpted ( and do 16/8 fasts). My energy levels have been thru the roof and I wanted to get back to doing marathons again. Any Keto marathon runners here? Do you have a ‘snack’ or drink to fuel up for long distance runs? Any tips welcomed
One thing to consider is that your energy expenditure during a marathon is likely to be higher than what you're doing currently. So it is possible that you could eat more carbs yet still be in ketosis.3 -
TavistockToad wrote: »RunnerGrl1982 wrote: »I've been following this thread with interest. I'm an endurance runner myself, and will be running a marathon next month. My curiosity is piqued to hear from others how they have faired running long distances on a lower carb lifestyle.
I, myself, don't have anything worth contributing because I do eat a very high carbohydrate filled diet in order to fuel my runs - but I am interested in hearing from others who have a different way of eating and are able to sustain their energy levels through long runs. Also, performance levels in general from pre to post run.
I do tend to agree that the lack of responses are most typically due to the lack of endurance runners who fuel themselves on a lower carbohydrate lifestyle, but that's certainly not to say there aren't people who do.
Ive also kept an interested eye on this thread as a runner.
I often get under 150g of carbs so could be classed in some circles as 'low carb'
Oh interesting, I wasn't aware roughly at 150g - that was considered somewhat low carb. I'd be curious to hear how you fair as you train for your marathon later on in the year.
I currently average roughly anywhere from 200 - 250g during the week for my training schedule and over 300g on the weekend when I'm doing my long runs.
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foxlikestoplay wrote: »Hello
I recently became Keto adpted ( and do 16/8 fasts). My energy levels have been thru the roof and I wanted to get back to doing marathons again. Any Keto marathon runners here? Do you have a ‘snack’ or drink to fuel up for long distance runs? Any tips welcomed
One thing to consider is that your energy expenditure during a marathon is likely to be higher than what you're doing currently. So it is possible that you could eat more carbs yet still be in ketosis.
Do you mean during marathon training or during the marathon itself? Because a marathon is just one day, the real challenge is more likely to be fueling training while on a ketogenic diet.1 -
janejellyroll wrote: »foxlikestoplay wrote: »Hello
I recently became Keto adpted ( and do 16/8 fasts). My energy levels have been thru the roof and I wanted to get back to doing marathons again. Any Keto marathon runners here? Do you have a ‘snack’ or drink to fuel up for long distance runs? Any tips welcomed
One thing to consider is that your energy expenditure during a marathon is likely to be higher than what you're doing currently. So it is possible that you could eat more carbs yet still be in ketosis.
Do you mean during marathon training or during the marathon itself? Because a marathon is just one day, the real challenge is more likely to be fueling training while on a ketogenic diet.
In either case, the added expenditure (if it is indeed additional) would allow for more carbs. If the individual normally trains for marathons (the OP kind of alluded that she didn't), then it probably wouldn't be any added expenditure.1 -
janejellyroll wrote: »foxlikestoplay wrote: »Hello
I recently became Keto adpted ( and do 16/8 fasts). My energy levels have been thru the roof and I wanted to get back to doing marathons again. Any Keto marathon runners here? Do you have a ‘snack’ or drink to fuel up for long distance runs? Any tips welcomed
One thing to consider is that your energy expenditure during a marathon is likely to be higher than what you're doing currently. So it is possible that you could eat more carbs yet still be in ketosis.
Do you mean during marathon training or during the marathon itself? Because a marathon is just one day, the real challenge is more likely to be fueling training while on a ketogenic diet.
In either case, the added expenditure (if it is indeed additional) would allow for more carbs. If the individual normally trains for marathons (the OP kind of alluded that she didn't), then it probably wouldn't be any added expenditure.
A typical marathon training plan has varying mileage each week, so I think this could complicate the effort to figure out how many carbohydrates to eat to stay in ketosis (my perspective is that of a marathon runner, not that of someone doing keto so it may be simpler than I'm imagining).0 -
janejellyroll wrote: »foxlikestoplay wrote: »Hello
I recently became Keto adpted ( and do 16/8 fasts). My energy levels have been thru the roof and I wanted to get back to doing marathons again. Any Keto marathon runners here? Do you have a ‘snack’ or drink to fuel up for long distance runs? Any tips welcomed
One thing to consider is that your energy expenditure during a marathon is likely to be higher than what you're doing currently. So it is possible that you could eat more carbs yet still be in ketosis.
Do you mean during marathon training or during the marathon itself? Because a marathon is just one day, the real challenge is more likely to be fueling training while on a ketogenic diet.
In either case, the added expenditure (if it is indeed additional) would allow for more carbs. If the individual normally trains for marathons (the OP kind of alluded that she didn't), then it probably wouldn't be any added expenditure.
Ok. But the “added expenditure” is an increase in expenditure over a period of several months where you’ll be running anywhere from 3 to 20 (or more) miles a day and 40-60 (or more) miles per week.
Trying to manage the precise additional carb intake every day around that kind of variability (and still have enough energy to do all that running) and precisely timing that carb intake around your runs while also eating at the right times so you don’t feel ill while running? Oh-and finding the time to do 40-60+ miles of runs while still working and living?
All JUST to stay in ketosis?
Marathon training is hard enough alteady.5 -
RunnerGrl1982 wrote: »TavistockToad wrote: »RunnerGrl1982 wrote: »I've been following this thread with interest. I'm an endurance runner myself, and will be running a marathon next month. My curiosity is piqued to hear from others how they have faired running long distances on a lower carb lifestyle.
I, myself, don't have anything worth contributing because I do eat a very high carbohydrate filled diet in order to fuel my runs - but I am interested in hearing from others who have a different way of eating and are able to sustain their energy levels through long runs. Also, performance levels in general from pre to post run.
I do tend to agree that the lack of responses are most typically due to the lack of endurance runners who fuel themselves on a lower carbohydrate lifestyle, but that's certainly not to say there aren't people who do.
Ive also kept an interested eye on this thread as a runner.
I often get under 150g of carbs so could be classed in some circles as 'low carb'
Oh interesting, I wasn't aware roughly at 150g - that was considered somewhat low carb. I'd be curious to hear how you fair as you train for your marathon later on in the year.
I currently average roughly anywhere from 200 - 250g during the week for my training schedule and over 300g on the weekend when I'm doing my long runs.
I didn't think it was either. I can't imagine I will even want to try marathon training on that number of carbs.
My first thing to try to curb the runger is to increase carbs.1 -
Duck_Puddle wrote: »janejellyroll wrote: »foxlikestoplay wrote: »Hello
I recently became Keto adpted ( and do 16/8 fasts). My energy levels have been thru the roof and I wanted to get back to doing marathons again. Any Keto marathon runners here? Do you have a ‘snack’ or drink to fuel up for long distance runs? Any tips welcomed
One thing to consider is that your energy expenditure during a marathon is likely to be higher than what you're doing currently. So it is possible that you could eat more carbs yet still be in ketosis.
Do you mean during marathon training or during the marathon itself? Because a marathon is just one day, the real challenge is more likely to be fueling training while on a ketogenic diet.
In either case, the added expenditure (if it is indeed additional) would allow for more carbs. If the individual normally trains for marathons (the OP kind of alluded that she didn't), then it probably wouldn't be any added expenditure.
Ok. But the “added expenditure” is an increase in expenditure over a period of several months where you’ll be running anywhere from 3 to 20 (or more) miles a day and 40-60 (or more) miles per week.
Trying to manage the precise additional carb intake every day around that kind of variability (and still have enough energy to do all that running) and precisely timing that carb intake around your runs while also eating at the right times so you don’t feel ill while running? Oh-and finding the time to do 40-60+ miles of runs while still working and living?
All JUST to stay in ketosis?
Marathon training is hard enough alteady.
Yeah, I get tired just thinking about it.4 -
TavistockToad wrote: »RunnerGrl1982 wrote: »TavistockToad wrote: »RunnerGrl1982 wrote: »I've been following this thread with interest. I'm an endurance runner myself, and will be running a marathon next month. My curiosity is piqued to hear from others how they have faired running long distances on a lower carb lifestyle.
I, myself, don't have anything worth contributing because I do eat a very high carbohydrate filled diet in order to fuel my runs - but I am interested in hearing from others who have a different way of eating and are able to sustain their energy levels through long runs. Also, performance levels in general from pre to post run.
I do tend to agree that the lack of responses are most typically due to the lack of endurance runners who fuel themselves on a lower carbohydrate lifestyle, but that's certainly not to say there aren't people who do.
Ive also kept an interested eye on this thread as a runner.
I often get under 150g of carbs so could be classed in some circles as 'low carb'
Oh interesting, I wasn't aware roughly at 150g - that was considered somewhat low carb. I'd be curious to hear how you fair as you train for your marathon later on in the year.
I currently average roughly anywhere from 200 - 250g during the week for my training schedule and over 300g on the weekend when I'm doing my long runs.
I didn't think it was either. I can't imagine I will even want to try marathon training on that number of carbs.
My first thing to try to curb the runger is to increase carbs.
I was around 150-ish total carbs for a long time. I wasn’t able to handle 40+ miles/week on less than 200g. But that also kind of happened naturally since my calorie intake increased with the additional miles.
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Duck_Puddle wrote: »janejellyroll wrote: »foxlikestoplay wrote: »Hello
I recently became Keto adpted ( and do 16/8 fasts). My energy levels have been thru the roof and I wanted to get back to doing marathons again. Any Keto marathon runners here? Do you have a ‘snack’ or drink to fuel up for long distance runs? Any tips welcomed
One thing to consider is that your energy expenditure during a marathon is likely to be higher than what you're doing currently. So it is possible that you could eat more carbs yet still be in ketosis.
Do you mean during marathon training or during the marathon itself? Because a marathon is just one day, the real challenge is more likely to be fueling training while on a ketogenic diet.
In either case, the added expenditure (if it is indeed additional) would allow for more carbs. If the individual normally trains for marathons (the OP kind of alluded that she didn't), then it probably wouldn't be any added expenditure.
Ok. But the “added expenditure” is an increase in expenditure over a period of several months where you’ll be running anywhere from 3 to 20 (or more) miles a day and 40-60 (or more) miles per week.
Trying to manage the precise additional carb intake every day around that kind of variability (and still have enough energy to do all that running) and precisely timing that carb intake around your runs while also eating at the right times so you don’t feel ill while running? Oh-and finding the time to do 40-60+ miles of runs while still working and living?
All JUST to stay in ketosis?
Marathon training is hard enough alteady.
I am not advocating either way. I'm just presenting another consideration previously unaddressed. It is something she can take into account when figuring out the answer for herself.2 -
azzeazsaleh5429 wrote: »Why do people woo? such negative people. I havent started running again but with keto it might be handy to have some bone broth to fuel electrolytes depletion and give you salt
Or just add salt your food.5 -
Duck_Puddle wrote: »janejellyroll wrote: »foxlikestoplay wrote: »Hello
I recently became Keto adpted ( and do 16/8 fasts). My energy levels have been thru the roof and I wanted to get back to doing marathons again. Any Keto marathon runners here? Do you have a ‘snack’ or drink to fuel up for long distance runs? Any tips welcomed
One thing to consider is that your energy expenditure during a marathon is likely to be higher than what you're doing currently. So it is possible that you could eat more carbs yet still be in ketosis.
Do you mean during marathon training or during the marathon itself? Because a marathon is just one day, the real challenge is more likely to be fueling training while on a ketogenic diet.
In either case, the added expenditure (if it is indeed additional) would allow for more carbs. If the individual normally trains for marathons (the OP kind of alluded that she didn't), then it probably wouldn't be any added expenditure.
Ok. But the “added expenditure” is an increase in expenditure over a period of several months where you’ll be running anywhere from 3 to 20 (or more) miles a day and 40-60 (or more) miles per week.
Trying to manage the precise additional carb intake every day around that kind of variability (and still have enough energy to do all that running) and precisely timing that carb intake around your runs while also eating at the right times so you don’t feel ill while running? Oh-and finding the time to do 40-60+ miles of runs while still working and living?
All JUST to stay in ketosis?
Marathon training is hard enough alteady.
I am not advocating either way. I'm just presenting another consideration previously unaddressed. It is something she can take into account when figuring out the answer for herself.
And I’m just presenting some of the logistical challenges of that approach. Just because something is possible doesn’t mean it’s practical. OP should also know that.
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Duck_Puddle wrote: »Duck_Puddle wrote: »janejellyroll wrote: »foxlikestoplay wrote: »Hello
I recently became Keto adpted ( and do 16/8 fasts). My energy levels have been thru the roof and I wanted to get back to doing marathons again. Any Keto marathon runners here? Do you have a ‘snack’ or drink to fuel up for long distance runs? Any tips welcomed
One thing to consider is that your energy expenditure during a marathon is likely to be higher than what you're doing currently. So it is possible that you could eat more carbs yet still be in ketosis.
Do you mean during marathon training or during the marathon itself? Because a marathon is just one day, the real challenge is more likely to be fueling training while on a ketogenic diet.
In either case, the added expenditure (if it is indeed additional) would allow for more carbs. If the individual normally trains for marathons (the OP kind of alluded that she didn't), then it probably wouldn't be any added expenditure.
Ok. But the “added expenditure” is an increase in expenditure over a period of several months where you’ll be running anywhere from 3 to 20 (or more) miles a day and 40-60 (or more) miles per week.
Trying to manage the precise additional carb intake every day around that kind of variability (and still have enough energy to do all that running) and precisely timing that carb intake around your runs while also eating at the right times so you don’t feel ill while running? Oh-and finding the time to do 40-60+ miles of runs while still working and living?
All JUST to stay in ketosis?
Marathon training is hard enough alteady.
I am not advocating either way. I'm just presenting another consideration previously unaddressed. It is something she can take into account when figuring out the answer for herself.
And I’m just presenting some of the logistical challenges of that approach. Just because something is possible doesn’t mean it’s practical. OP should also know that.
What is impractical about being able to ingest more carbohydrates than you might be accustomed to?
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Duck_Puddle wrote: »Duck_Puddle wrote: »janejellyroll wrote: »foxlikestoplay wrote: »Hello
I recently became Keto adpted ( and do 16/8 fasts). My energy levels have been thru the roof and I wanted to get back to doing marathons again. Any Keto marathon runners here? Do you have a ‘snack’ or drink to fuel up for long distance runs? Any tips welcomed
One thing to consider is that your energy expenditure during a marathon is likely to be higher than what you're doing currently. So it is possible that you could eat more carbs yet still be in ketosis.
Do you mean during marathon training or during the marathon itself? Because a marathon is just one day, the real challenge is more likely to be fueling training while on a ketogenic diet.
In either case, the added expenditure (if it is indeed additional) would allow for more carbs. If the individual normally trains for marathons (the OP kind of alluded that she didn't), then it probably wouldn't be any added expenditure.
Ok. But the “added expenditure” is an increase in expenditure over a period of several months where you’ll be running anywhere from 3 to 20 (or more) miles a day and 40-60 (or more) miles per week.
Trying to manage the precise additional carb intake every day around that kind of variability (and still have enough energy to do all that running) and precisely timing that carb intake around your runs while also eating at the right times so you don’t feel ill while running? Oh-and finding the time to do 40-60+ miles of runs while still working and living?
All JUST to stay in ketosis?
Marathon training is hard enough alteady.
I am not advocating either way. I'm just presenting another consideration previously unaddressed. It is something she can take into account when figuring out the answer for herself.
And I’m just presenting some of the logistical challenges of that approach. Just because something is possible doesn’t mean it’s practical. OP should also know that.
What is impractical about being able to ingest more carbohydrates than you might be accustomed to?
It was laid out pretty clearly -- trying to figure out daily how many carbohydrates one can eat while remaining in ketosis while executing a training plan where the mileage doesn't just vary by day, but by week.
Most marathon training plans have a lot of variability.
Impossible? No. But for many amateur runners who are trying to get their miles while also working a job and presumably meeting other responsibilities, it could be pretty challenging.1 -
janejellyroll wrote: »Duck_Puddle wrote: »Duck_Puddle wrote: »janejellyroll wrote: »foxlikestoplay wrote: »Hello
I recently became Keto adpted ( and do 16/8 fasts). My energy levels have been thru the roof and I wanted to get back to doing marathons again. Any Keto marathon runners here? Do you have a ‘snack’ or drink to fuel up for long distance runs? Any tips welcomed
One thing to consider is that your energy expenditure during a marathon is likely to be higher than what you're doing currently. So it is possible that you could eat more carbs yet still be in ketosis.
Do you mean during marathon training or during the marathon itself? Because a marathon is just one day, the real challenge is more likely to be fueling training while on a ketogenic diet.
In either case, the added expenditure (if it is indeed additional) would allow for more carbs. If the individual normally trains for marathons (the OP kind of alluded that she didn't), then it probably wouldn't be any added expenditure.
Ok. But the “added expenditure” is an increase in expenditure over a period of several months where you’ll be running anywhere from 3 to 20 (or more) miles a day and 40-60 (or more) miles per week.
Trying to manage the precise additional carb intake every day around that kind of variability (and still have enough energy to do all that running) and precisely timing that carb intake around your runs while also eating at the right times so you don’t feel ill while running? Oh-and finding the time to do 40-60+ miles of runs while still working and living?
All JUST to stay in ketosis?
Marathon training is hard enough alteady.
I am not advocating either way. I'm just presenting another consideration previously unaddressed. It is something she can take into account when figuring out the answer for herself.
And I’m just presenting some of the logistical challenges of that approach. Just because something is possible doesn’t mean it’s practical. OP should also know that.
What is impractical about being able to ingest more carbohydrates than you might be accustomed to?
It was laid out pretty clearly -- trying to figure out daily how many carbohydrates one can eat while remaining in ketosis while executing a training plan where the mileage doesn't just vary by day, but by week.
Most marathon training plans have a lot of variability.
Impossible? No. But for many amateur runners who are trying to get their miles while also working a job and presumably meeting other responsibilities, it could be pretty challenging.
Not necessarily. If they are already Keto adapted, I imagine they have a pretty good idea of the amount of carbs they can currently eat and what percentage of their CI that represents. As CO increases, it stands to reason that the number of carbs could also increase as their CI increases to maintain the balance of the energy equation.5 -
janejellyroll wrote: »Duck_Puddle wrote: »Duck_Puddle wrote: »janejellyroll wrote: »foxlikestoplay wrote: »Hello
I recently became Keto adpted ( and do 16/8 fasts). My energy levels have been thru the roof and I wanted to get back to doing marathons again. Any Keto marathon runners here? Do you have a ‘snack’ or drink to fuel up for long distance runs? Any tips welcomed
One thing to consider is that your energy expenditure during a marathon is likely to be higher than what you're doing currently. So it is possible that you could eat more carbs yet still be in ketosis.
Do you mean during marathon training or during the marathon itself? Because a marathon is just one day, the real challenge is more likely to be fueling training while on a ketogenic diet.
In either case, the added expenditure (if it is indeed additional) would allow for more carbs. If the individual normally trains for marathons (the OP kind of alluded that she didn't), then it probably wouldn't be any added expenditure.
Ok. But the “added expenditure” is an increase in expenditure over a period of several months where you’ll be running anywhere from 3 to 20 (or more) miles a day and 40-60 (or more) miles per week.
Trying to manage the precise additional carb intake every day around that kind of variability (and still have enough energy to do all that running) and precisely timing that carb intake around your runs while also eating at the right times so you don’t feel ill while running? Oh-and finding the time to do 40-60+ miles of runs while still working and living?
All JUST to stay in ketosis?
Marathon training is hard enough alteady.
I am not advocating either way. I'm just presenting another consideration previously unaddressed. It is something she can take into account when figuring out the answer for herself.
And I’m just presenting some of the logistical challenges of that approach. Just because something is possible doesn’t mean it’s practical. OP should also know that.
What is impractical about being able to ingest more carbohydrates than you might be accustomed to?
It was laid out pretty clearly -- trying to figure out daily how many carbohydrates one can eat while remaining in ketosis while executing a training plan where the mileage doesn't just vary by day, but by week.
Most marathon training plans have a lot of variability.
Impossible? No. But for many amateur runners who are trying to get their miles while also working a job and presumably meeting other responsibilities, it could be pretty challenging.
Not necessarily. If they are already Keto adapted, I imagine they have a pretty good idea of the amount of carbs they can currently eat and what percentage of their CI that represents. As CO increases, it stands to reason that the number of carbs could also increase as their CI increases to maintain the balance of the energy equation.
Have you trained for a marathon? If so, have you trained for a marathon in ketosis?
If you knew you could eat 20 grams of carbohydrates a day while sedentary, how many more would you eat two days before a 20 mile run? How many would you eat the day before? What about the day of? How would you handle the taper? Glycogen stores can be tricky even for those who aren't limiting carbohydrates, so if you share how it's actually worked out in practice it may help me understand better.10 -
Since you are fat adapted, you really shouldn't need any fuel for a marathon distance. I'm fat adapted (I eat zero carb / carnivore) and run marathons fasted. The only exception is that, as a type 1 diabetic, I will take glucose tablets if hypoglycemic... which I would do whether active or sedentary at the time.
Having said that, some fat adapted endurance athletes do take small amounts of carbs to fuel higher intensity exercise. Some take slow release carbs (such as Generation UCAN). Some others take products that help fat to become more bio-available (yohimbe, for example... be careful because some products are prohibited during competition on the WADA list) or for skeletal muscles to improve fat oxidation.
Regardless of what you choose to use to add fuel or improve its availability or efficiency of use (or if you choose to run fasted), you will need to supplement electrolytes. Some electrolyte supplements even have carbs in them. Tor example, Nuun tablets are 4g each, which is really high... about the most I would even think about using and then only if it is the only available option.7 -
midwesterner85 wrote: »Since you are fat adapted, you really shouldn't need any fuel for a marathon distance. I'm fat adapted (I eat zero carb / carnivore) and run marathons fasted. The only exception is that, as a type 1 diabetic, I will take glucose tablets if hypoglycemic... which I would do whether active or sedentary at the time.
Having said that, some fat adapted endurance athletes do take small amounts of carbs to fuel higher intensity exercise. Some take slow release carbs (such as Generation UCAN). Some others take products that help fat to become more bio-available (yohimbe, for example... be careful because some products are prohibited during competition on the WADA list) or for skeletal muscles to improve fat oxidation.
Regardless of what you choose to use to add fuel or improve its availability or efficiency of use (or if you choose to run fasted), you will need to supplement electrolytes. Some electrolyte supplements even have carbs in them. Tor example, Nuun tablets are 4g each, which is really high... about the most I would even think about using and then only if it is the only available option.
This is the kind of personal experience I find really interesting, thank you for sharing.8 -
midwesterner85 wrote: »Since you are fat adapted, you really shouldn't need any fuel for a marathon distance. I'm fat adapted (I eat zero carb / carnivore) and run marathons fasted. The only exception is that, as a type 1 diabetic, I will take glucose tablets if hypoglycemic... which I would do whether active or sedentary at the time.
Having said that, some fat adapted endurance athletes do take small amounts of carbs to fuel higher intensity exercise. Some take slow release carbs (such as Generation UCAN). Some others take products that help fat to become more bio-available (yohimbe, for example... be careful because some products are prohibited during competition on the WADA list) or for skeletal muscles to improve fat oxidation.
Regardless of what you choose to use to add fuel or improve its availability or efficiency of use (or if you choose to run fasted), you will need to supplement electrolytes. Some electrolyte supplements even have carbs in them. Tor example, Nuun tablets are 4g each, which is really high... about the most I would even think about using and then only if it is the only available option.
To add to this, those who are looking for some kind of energy source pre workout, can rely on fuels from MCT oils. They metabolize quickly, making energy much more available. Additionally, if one is training, they certainly can benefit from timing carbs pre workout (along with the aforementioned MCT) to maximize energy availability.
OP, overall, there tends to be pretty larger variability in those who can train while following ketogenic diets. If you struggle with energy levels as you increasing distance, you can than add a few more carbs. I have seen some cyclist and runners consume over 200g of carbs while maintaining ketosis. And if prior to an event, it may be beneficial to carb load.5 -
midwesterner85 wrote: »Since you are fat adapted, you really shouldn't need any fuel for a marathon distance. I'm fat adapted (I eat zero carb / carnivore) and run marathons fasted. The only exception is that, as a type 1 diabetic, I will take glucose tablets if hypoglycemic... which I would do whether active or sedentary at the time.
Having said that, some fat adapted endurance athletes do take small amounts of carbs to fuel higher intensity exercise. Some take slow release carbs (such as Generation UCAN). Some others take products that help fat to become more bio-available (yohimbe, for example... be careful because some products are prohibited during competition on the WADA list) or for skeletal muscles to improve fat oxidation.
Regardless of what you choose to use to add fuel or improve its availability or efficiency of use (or if you choose to run fasted), you will need to supplement electrolytes. Some electrolyte supplements even have carbs in them. Tor example, Nuun tablets are 4g each, which is really high... about the most I would even think about using and then only if it is the only available option.
When I said some can do it, you were one I was thinking of. But despite 17 attempts, I wasn’t able to remember your username enough to tag you.
4 -
janejellyroll wrote: »midwesterner85 wrote: »Since you are fat adapted, you really shouldn't need any fuel for a marathon distance. I'm fat adapted (I eat zero carb / carnivore) and run marathons fasted. The only exception is that, as a type 1 diabetic, I will take glucose tablets if hypoglycemic... which I would do whether active or sedentary at the time.
Having said that, some fat adapted endurance athletes do take small amounts of carbs to fuel higher intensity exercise. Some take slow release carbs (such as Generation UCAN). Some others take products that help fat to become more bio-available (yohimbe, for example... be careful because some products are prohibited during competition on the WADA list) or for skeletal muscles to improve fat oxidation.
Regardless of what you choose to use to add fuel or improve its availability or efficiency of use (or if you choose to run fasted), you will need to supplement electrolytes. Some electrolyte supplements even have carbs in them. Tor example, Nuun tablets are 4g each, which is really high... about the most I would even think about using and then only if it is the only available option.
This is the kind of personal experience I find really interesting, thank you for sharing.
This thread is great!3 -
midwesterner85 wrote: »Since you are fat adapted, you really shouldn't need any fuel for a marathon distance. I'm fat adapted (I eat zero carb / carnivore) and run marathons fasted. The only exception is that, as a type 1 diabetic, I will take glucose tablets if hypoglycemic... which I would do whether active or sedentary at the time.
Having said that, some fat adapted endurance athletes do take small amounts of carbs to fuel higher intensity exercise. Some take slow release carbs (such as Generation UCAN). Some others take products that help fat to become more bio-available (yohimbe, for example... be careful because some products are prohibited during competition on the WADA list) or for skeletal muscles to improve fat oxidation.
Regardless of what you choose to use to add fuel or improve its availability or efficiency of use (or if you choose to run fasted), you will need to supplement electrolytes. Some electrolyte supplements even have carbs in them. Tor example, Nuun tablets are 4g each, which is really high... about the most I would even think about using and then only if it is the only available option.
Appreciate you sharing your experience and methodology here.0 -
RunnerGrl1982 wrote: »midwesterner85 wrote: »Since you are fat adapted, you really shouldn't need any fuel for a marathon distance. I'm fat adapted (I eat zero carb / carnivore) and run marathons fasted. The only exception is that, as a type 1 diabetic, I will take glucose tablets if hypoglycemic... which I would do whether active or sedentary at the time.
Having said that, some fat adapted endurance athletes do take small amounts of carbs to fuel higher intensity exercise. Some take slow release carbs (such as Generation UCAN). Some others take products that help fat to become more bio-available (yohimbe, for example... be careful because some products are prohibited during competition on the WADA list) or for skeletal muscles to improve fat oxidation.
Regardless of what you choose to use to add fuel or improve its availability or efficiency of use (or if you choose to run fasted), you will need to supplement electrolytes. Some electrolyte supplements even have carbs in them. Tor example, Nuun tablets are 4g each, which is really high... about the most I would even think about using and then only if it is the only available option.
Appreciate you sharing your experience and methodology here.
I do too.
Seems everyone is intent on arguing the utility of keto.
But, that's not what the OP asked. She asked if others who are doing the same have any pointers for her.
Let's stay on topic, folks.5 -
midwesterner85 wrote: »Since you are fat adapted, you really shouldn't need any fuel for a marathon distance. I'm fat adapted (I eat zero carb / carnivore) and run marathons fasted. The only exception is that, as a type 1 diabetic, I will take glucose tablets if hypoglycemic... which I would do whether active or sedentary at the time.
Having said that, some fat adapted endurance athletes do take small amounts of carbs to fuel higher intensity exercise. Some take slow release carbs (such as Generation UCAN). Some others take products that help fat to become more bio-available (yohimbe, for example... be careful because some products are prohibited during competition on the WADA list) or for skeletal muscles to improve fat oxidation.
Regardless of what you choose to use to add fuel or improve its availability or efficiency of use (or if you choose to run fasted), you will need to supplement electrolytes. Some electrolyte supplements even have carbs in them. Tor example, Nuun tablets are 4g each, which is really high... about the most I would even think about using and then only if it is the only available option.
To add to this, those who are looking for some kind of energy source pre workout, can rely on fuels from MCT oils. They metabolize quickly, making energy much more available. Additionally, if one is training, they certainly can benefit from timing carbs pre workout (along with the aforementioned MCT) to maximize energy availability.
OP, overall, there tends to be pretty larger variability in those who can train while following ketogenic diets. If you struggle with energy levels as you increasing distance, you can than add a few more carbs. I have seen some cyclist and runners consume over 200g of carbs while maintaining ketosis. And if prior to an event, it may be beneficial to carb load.
Yes, thank you for pointing that out. In order for those carbs to be available when needed, the carbs are consumed immediately before and/or during (every 5 miles, for example) the activity. You don't want to "carb load" the night before with a massive amount. Instead, use smaller amounts as glucose is being used. By doing so, you add some glucose and it is used as soon as it is added. Adding glucose to your system the night before means it gets cleared out from blood and stored as glycogen and/or fat. While that strategy may have some merit (or at least it doesn't significantly hurt) for someone eating SAD, you are going to have some serious weight gain, bloating, and possibly even GI problems trying to follow this approach. In addition to all of those problems, you don't get any additional benefit when compared to providing smaller amounts and using it immediately rather than storing it.3
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