Adjusting macros for exercise?

newbies
exercise
#1

Hi, I am very new to keto. Doing it for anti-inflammatory properties and mental clarity. I would not mind a more toned stomach, but I don’t need to lose weight.

Basically I’m wondering how to adjust macros for days with increased activity. I ate my regular macros today and was still very hungry, but I don’t want to overdo the protein, and I am curious whether higher calerie needs means higher carb count? I mean it would have to right?

So how do you calculate new macros for a day that you have an extra 3 miles of walking or hot yoga or both? I tried to “wing it” and feel gross which I suspect means I had too many carbs all of a sudden.

(charlie3) #2

I’m looking in to similar questions. My best estimate, relying on Cronometer, is that 35% of my calories are consumed by activity/exercise. Some sessions don’t feel right, not as much energy available as intuition says should be there. I don’t think I’m anywhere near over trained. Part of keto is reducing glycogen throughout the body to encourage ketone production but is that compatible with a lot of activity and exercise, lifting in particular. I’m not adding muscle like I think I should be and haven’t ruled out that energy is an issue. That said my intuition is the more energy depleted muscle cells are the faster glucose is absorbed which should keep blood sugar lower even if more is consumed but that’s my reasoning, not science.

Another possibility is what there needs to be more of is protein so the liver doesn’t use skeletal muscle to make glucose needed by the brain. But that’s just me speculating. I’ve been listening via youtube to people who are trying carnivore and one of the things most of them claim is having more energy for workouts. That’s interesting. I will try carnivore only when I’ve learned to eat sufficient organ meats to replace what I’m getting currently from plant foods. Next I’m looking for some research papers on this topic, if any.

(Allie) #3

I track nothing but listen to my body and eat more when I need to. Over the years I’ve learnt that I’m always more hungry the day after leg day so if I don’t eat right after training, I’ll eat more early the next day. I’ve learnt that my body needs more protein than it was getting when I tracked everything because of the results I’ve had since I stopped tracking and limiting based on macros.

(Troy) #4

Since you appear to be in “ maintenance mode “
And you are increasing activity

For me, I would not be afraid of more protein😉
My body runs better w increased protein

You can always just mix it up?
Especially on the increased activity days
Give it a try😁

Good Luck

(Joanna Parszyk ) #5

Voilà!

(Troy) #6

Wow…definitely way up in the “ recommended “ calculated protein recommendations
Thanks for sharing

(Pete A) #7

I don’t adjust my macros day to day based on my activity. But I am burning fat with muscle to build, so don’t skimp on protein. :grinning:

(Alex ) #8

I was one of those “eat as much meat as you need” Atkins types, and I have to be honest, I’ve really had a few plateaus with weight loss when I’ve been loading up on meat and protein. If I was doing a lot of weights as part of my exercise routine, I’d push my limits up a bit - I think 140g a day is sort of my top end, or 170g if I lift weights - I am a 245 pound man, 200 cm tall… 140g typically allows me to get a good evening meal with 1-2 generous pieces of meat, but also means I need to keep it lighter during the day to say within the recommended keto macros for fat loss.

#9

Thanks everyone. I’m super new to keto, triying to figure out what exactly my body wants when I get sudden hunger pangs. I’ve been drinking electrolyte water throughout the day, so I hesitate to think it’s either sodium or water that it wants. After increased exercise, which macros do you recommend increasing if I’ve hit my numbers for the day and still feel hungry? Fat or protein?

(Troy) #10

If you are hungry , by all means eat😄
As far a what to eat, u will her different recommendations
For me, FAT😍…or some black coffee w salt
W that said, you can always try different options or different days
Keto snack ( fat only, protein or both ) , BPC or tea, ACV, bone broth, black coffee or even some pink salt under the tongue

Many times for me, those hunger pings
Are just false alarms😄
Can usually just push right through ( ymmv )

#11

HI @Ketoyogi33 - welcome to the asylum! I’m about 18 months in and happy to report that Keto continues to live up to its hype as to reduced inflammation and mental clarity. Another huge benefit you can realize: bonk-free athletic performance.

The difficulty with your question is that the answer varies from person to person and will change over the next 6 to 12 months as your personal physiology and adaptation to Keto changes. Initially, your athletic performance will diminish. There will be some speed bumps and gross feeling to be had, no matter how perfectly you execute.

For a very qualified answer to your question, I strongly suggest you read http://www.artandscienceoflowcarb.com/the-art-and-science-of-low-carbohydrate-performance/

My answer (opinion) to your first question: maintain the same macro ratios as you increase calories. You should be able to tolerate more grams of carbs with increased activity. And if you blow up (and you will), just rest and recover and continue to learn how your body responds.

As to what to eat when faced with hunger pangs – it’s always helpful to wait 5 minutes to see if they pass - I suggest having fatty snacks on hand so you don’t binge on carbs - I have macadamia nuts. Or have a small helping of leftovers that maintain your Keto ratio targets. Whatever you do, don’t snack on carbs lest ye be besotted with even more cravings.

(Robert C) #12

Well, from what I have read, yes and no. You can add calories through either carbs or fat. But, again from what I have read and understand, athletes that need to do explosive movements (sprinting, judo, CrossFit etc.) are about the only ones that should bump the carbs (especially when competing). Everyone else would do best with more fat.

#13

Daves_Not_Here thanks for the book recommendation. I am definitely having some performance issues. Even going on a slow paced hike, inclines have been kicking my butt as I am adjusting to the diet.

What do we mean by “blow up” on this board?

(Running from stupidity) #14

Bonk, hit the wall, stop exhausted with no energy.

#15

Thanks! That’s definitely happened. Glad to know it’s part of the deal.

(Running from stupidity) #16

Yup. You’ve deprived the body of its usual fuel, and you’re making it learn how to use a new one. As a result, you’re going to have some issues in the changeover period. It will eventually sort itself out, and you’ll quite possibly find that you’re actually better off overall.