Anybody carbing up right before a run or active swim?

#1

I’m reading that it’s good to down some carbs before, even during and after bouts of intense exercise.

Thinking to add maybe 50 net carbs ( to 100?? ) Not actually sure how many) mb a half hour before a 30 minute run or run-walk-run. See if I can do this every day.

Maybe I’ll check blood Ketos to see if that’s hurting anything ( not sure when to check )

I’ve been pretty stable at 0.5 to 0.7 this past week, checking every day w my brand new toy but obviously won’t do that forever !

Whaddyathink ? Anybody try this or know more about it?

Thanks !

(Anderson Herzogenrath Da Costa) #2

There is a specific group of people, normally athletes, who benefit from adding some resistant starches to replenish glycogen on the muscles before exercising.

Are you :

  • not insulin resistant
  • at healthy weight
  • exercising to improve your max or during competition?
(You've tried everything else; why not try bacon?) #3

The athletes who would benefit from carbohydrate are those competing in explosive events. Endurance athletes have no need of carbohydrate; they are fine on ketones.

#4

I think it depends on what you mean by “athlete”. The weekend type or the professional competitive type? Weekend types can do just fine on zero carbs after they figure it all out. Competitive types will most likely need some carbs depending on the sport. Zach Bitter runs 100 mile marathons and is generally in ketosis. But before a race he carefully carb loads so that he has that extra needed to push when it really counts. Check out his blog for details on what he does. If you’re looking for more see his interview on the ketogenic athlete podcast.

https://zachbitter.com/blog/

(Doodler for @KetoKailey) #5

The last few days since I started working out, I’ve been drinking 16oz coconut juice (unsweetened) after HIIT/PLYO in the evening. So far, the coconut juice hasn’t kicked me out of ketosis.

I’m short: 4’11” and 123lbs.

#6

That is normal every day activity. I do not think you need to add anything. I have been doing weight machines, elliptical, biking and swimming, on average about 1 -1.5 hours of exercise, it did not even occur to me to add carbs

#7

Well ha ha maybe what I am wondering is whether or not I can “ get away” with eating a few of my favorite carbs just before exercise like this. Hey, not Oreos but maybe my favorite cereal mix ( raisin bran /Cheerios /slivered almonds/driedcrans ) That’s what I’m still wondering. Would be nice. Ha ha how funny - but there’s just a few things like that

(Duncan Kerridge) #8

There’s absolutely no need to add carbs for that amount of exercise, I swim most days and always at least 15 hours fasted, my best times are when I’m 2-3 days fasted. No carbs required.

(Allie) #9

It may feel like you need carbs for exercise when first starting out because your body does struggling during adaptation (which is why it’s often advised to ease off exercise during that phase), but it’s worth pushing through for the benefits of full adaptation.

#10

While I think the answer to this question is person specific, I highly doubt there is anyone that needs additional slow burn carbs for a short walk or run. You have glycogen in your system already and it would be there short term - to a few hours if needed, but for a short walk? Nope.

#11

My question to you actually was whether, while continuing on in a regular daily exercise routine ( lap swimming or running 30 minutes - nothing “ explosive”!), one might down a few extra carbs now and again, just before that exercise -and not fall out of Ketosis since those carbs might be used right away with that exercise. Thinking maybe 50-100 net carbs max. Maybe like something w cereal, nuts and dried fruit in it or some kind of tasty organic fruit smoothie. Ha ha maybe I am missing the fruit I used to love !

Just wondering what anybody’s experience with that sort of ( healthy altho not strictly ketogenic ) treat just before exercise might be.

Thanks !

#12

The sport related research on keto based athletic performance is all about becoming fat adapted athletes where you are burning ketones for energy during distance events. The case studies are stunning. In the reading the indication is that you build a store of glycogen naturally through carbs or through ketones throughout the day. Given that one’s metabolic system favors burning glycogen, you will tap that first if exertion and the store of energy will last for over an hour. However, the fat adapted athlete is able to slow tap the glycogen and ketones over time and go without foods to restore the glycogen as a result. It is one of the most amazing aspects of the entire keto story to me. Their metabolic systems are totally flexible and tap body fat for fuel. Amazing. I am not there but want to try to train my system to do the same for long distance cycling - like 60-100 miles. Folks on the cycling forum here are already doing that. From a bad experience I can tell you that for me, I have glycogen stores that will provide 2.5 hours of energy without adding carbs, which is why I say I doubt that a short run, swim or walk would require additional carbs. If you are hoping to “get away” with eating carbs and working out I bet, but I don’t know, that you will affect your ketosis state unless you are doing very high intensity workouts like running sprints or stair climbs.

#13

Thanks for such a great and studied reply ! This stuff is uber fascinating.
Ah-tee

(Ken) #14

Perhaps a better take on the subject would be the question “What happens when I eat carbs around my workout?”. Within the context that you’re following keto, and are glycogen depleted.

The answer would be that the carbs will probably be used for energy direct from the digestive system. Any not immediately used would be converted to glycogen, but would soon be reconverted back to glucose and burned.

Lipolysis may be temporarily halted during this, but there is really no possibility of any of the carbs being converted to fat. You may experience a temporary uptick in water weight.

Kenyan marathon runners have long been known to eat meat and fat.

#15

That sounds great and more than reasonable (!). Guess I could do this and then just watch everything.

Thanks a lot for your thinking !
Ah-tee

#16

I was a carb junkie runner for years. I actually thought all the running I did made eating so much carbs ok… boy did I have a rude awakening ahead. :slightly_frowning_face:

I’m not fast and am more endurance so the only thing I’m planning on “eating” before my long run tomorrow (shooting for 9-12 miles) is the butter, coconut oil, and cacao in my coffee. The cacao has a tiny bit of carb but not enough to matter.

#17

I wish I’d know this years ago when I ran ultras… knoshing on gummi bears, bagels, and Mountain Dew or Coca-Cola at the aid stations thinking I was just fueling up…

#18

Ultra-endurance certainly, there are several world-class performers to prove it.

Just long distance? I’m interested if you know of competitive/elite long distance runners (5K-marathon) racing on a ketogenic diet. Elite Kenyans are on a very low fat very high carb diet [1,2]. If keto adaptation were to give them an edge, I guess they would have tried and stayed on it! Well, it doesn’t look like it, they still drink their carb-heavy mix at aid stations [3]. I know that some locally competitive athletes have bouts of carb-free diet and even phases of keto adaptation, but they race carb-loaded and fuel (if it’s a marathon).

[1] https://runnersconnect.net/diet-of-kenyan-runners
[2] http://running.competitor.com/2015/07/nutrition/eat-like-a-kenyan-run-like-a-kenyan_132388
[3] for instance: https://www.si.com/edge/2017/03/23/sub-two-hour-marathon-drink-maurten-elite-runners

(Andrew Roberts) #19

What distance do you compete at? Is this true for springs (50m, 100m, 200m)?

(Andrew Roberts) #20

Fructose takes 3-6 hours to convert to glucose and the conversion time to glycogen is longer.