Keto and prolonged exercise

tennileb
tennileb Posts: 265 Member
edited December 20 in Fitness and Exercise
How are people handling long exercise sessions....like 7 hours long?

I hike / snowshoe most weeks, I’ve started keto a week ago . Today my energy was zero I was struggling on easy12 km hike with no more than 800m elevation gain. I’ve done this hike more time than I can count, never felt this bad. I had about 75g of carbs in the form of candy and a granola bar when I was climbing and it helped, i had hoped to avoid adding carbs but I was dying. I was well hydrated and I had electrolytes in my water. But I needed sugar!

I avoided any more carbs once we were not climbing hard. Checked when I got home and I’m still showing high levels of ketones in urine. I know my body is not fat adapted this early in keto.

For planned long exercise sessions do you preload with carbs then add more as exercise to sustain the activity?


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Replies

  • chelny
    chelny Posts: 179 Member
    From what I’ve read, there is about a 2 week adjustment period where you can feel really tired, but then it gets better. I’m just starting keto. My running has been shorter lately (<1 hr), certainly nothing like you’re doing.
  • tennileb
    tennileb Posts: 265 Member
    I hope it gets better, today felt awful. My runs this last week felt harder than normal but I could still do it.
  • squirley13
    squirley13 Posts: 112 Member
    Hi 👋 I have been trying to do Keto for over a year but realized if I just stay consistent with low carbs that I still will be losing instead of the all-or-nothing approach. I have been on MyFitnessPal for 6 years and have truly only seen results with Keto/low carb eating. I have lost 46 pounds since January and weigh less than I have in two years. I fluctuate 20 pounds mostly the first 4 years here so I can’t wait to lose 13 more pounds to be the lowest I have been ever on here! I have 40 more pounds I want to lose after that. I am a fitness junkie with several gym memberships and still want to walk my dog and/or my husband daily. I used to run before my asthma get bad 3 years ago. I try sprints here and there with my walks but felt today I need to focus on running more partly because I got great new running shoes due to my favorite store is going out of business!
  • squirley13
    squirley13 Posts: 112 Member
    Oh sorry I ran on like that but I wanted a new thread to answer the question posed by tennileb: There are some great videos on YouTube to help understand Exercise and being fat adapted like Thomas Delauer and Low Carb Down Under. Dr. Tim Noakes was actually in the original study of runners carb loading in the 1970’s and now he takes it all back and says no more carb loading and promotes Keto for all. I hope this helps with your questions. Btw I wouldn’t do the processed food or grains you did for your adventure but stay with Whole Foods like dried fruit and nuts. Make your own trail mix for quick but sustained energy without requiring strain to digest the candy or granola.
  • KetoZandra
    KetoZandra Posts: 132 Member
    Did you do any research before starting keto?
  • RunsWithBees
    RunsWithBees Posts: 1,508 Member
    I tried keto for 6 months out of curiosity for satiety while already in maintenance. I’m a runner and my running suffered as well as just my everyday energy levels. I actually felt fatigued and lethargic, even had my doc give me a checkup and couldn’t find anything abnormal. I gave up keto and went back to eating my usual level of carbs and immediately felt my energy normalize again. Keto just wasn’t for me, I need my carbs! Just my experience, YMMV.
  • Tubbytucka
    Tubbytucka Posts: 83 Member
    I often do 3-4 hour cycle rides on keto - no need to eat while I am out. I'm not racing, just cycling for fitness and enjoyment. I don't have the explosive power that I do when I am eating processed/starchy carbs, but then I don't hit the wall, either.
  • Jrowson1990
    Jrowson1990 Posts: 5 Member
    I have been doing strict keto 10-40 grams of Carbs per day for last 2 years. I find that long distance I cope better but I struggle with high intestity I play football 90 minute games and I'm okay but I also play 5 a side which is only 15 minute games but really high intestity and I feel like my body can't burn the ketones fast enough to keep up with the demand of energy.
  • psuLemon
    psuLemon Posts: 38,431 MFP Moderator
    I think the majority of people will see declines in performance while on keto. If you want, you can time some of your carbs prior to going out, or you can also include some carbs intra workout. By doing so, you should still be able to stay in ketosis as the carbs will be used fairly immediately.
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