Carbs for female athlete

newbies
#1

Hello all, I am new to this and I am wondering if I can “get away” with more carbs or protein on days where I workout. I try to workout fasted (coconut cream and maybe a small bite of a keto pancake) but I will usually workout for 1.5 hours and then eat agin an hour after or so. I figure this sort of “fasting” helps my body get into ketosis easier but am I just justifying it? I am able to stay under 30g of carbs but its a challenge to go any lower right now. Am I wasting my time?

Another side note on fasting: Does it count if you put fat in your coffee or have 2 bites of a keto pancake? Its not a meal by any means but I worry I am wasting my time.

31 years old
Female
Not over weight
Active 2-3 days a week (kickboxing - running)

(Ken) #2

It depends. You said you’re not overweight, so are you in maintenance? Or are you trying to lose some body fat? (cutting)

If cutting and you’re not feeling negative metabolic effects, you’re better off going into a workout totally fasted.

If workout performance is the goal or if you’re cutting but experiencing negative metabolic effects, you can try some dextrose prior to training. Three rolls of Smarties have approx 20g of dextrose, blend’em into a couple of cups of water. Don’t be afraid to go higher, to say 40g. It’ll all get burned during your workout.

Check out the recent Carb cycling/loading thread for additional information.

(Cristian Lopez) #3

sadly ingesting solid food/fat breaks the fast but a splash of heavy cream should be fine

#5

Thanks. I may be trying to cut a little but I am mostly looking to see how being in ketosis feels. I’m dreaming of mental clarity. I’ve been tracking my food for a few days and I am having a difficult time getting under 20g. This is just an intro week for me, hence the questions.

(Dan Dan) #6

My goto Thomas DeLauer :muscle:

“May the Force (fat adaption) be with you”

IF/EF Keto WOE is Self-Discovery :wink:

Good luck and much success in your journey in IF/EF Keto WOE :grin:

(Ken) #7

You want to be fairly strict during at least the first two weeks of adaptation. Keep your carbs <20g, adverse effects during this period are due to withdrawl reactions. You can adjust later on, after you’re feeling more normal.

(Allie) #8

I increase protein on the days after I’ve trained really hard as I’m always extra hungry and would rather add extra protein than carbs. It seems to work for me.

#9

What about coconut cream. The full fat canned stuff? I was paleo before and I am worried about going to so much dairy at once.

(Cristian Lopez) #10

yeah go for it but like I said a splash not the whole can,or half,or third, just a splash