Exercise on Keto

(Nicole Silvia) #1

Hello again! Since starting Keto Aug. 10th, I’ve backed way down on exercise. I’m honestly very nervous about pushing myself before feeling “fat adapted” because I think I might tank. I wanted to focus more on the diet.

I broke ketosis last night because I got very sick and I was desperate for relief. I almost went to the hospital. I’m back on track today, so hopefully it’s a speed bump in the road.

I start training for a 6.9 mile road race next week. It will be a nice gradual plan, so it’s perfect to easy back in, but again, I’m nervous about working out on keto because I don’t feel like Superwoman yet.

Any advice and/or recommendations for this? I will order electrolyte tabs, but what else? Anything I should expect or watch out for?

(LeeAnn Brooks) #2

Just go slow. Don’t try to break any speed records. Slowly build up, doing what you feel comfortable with. You can add speed once you feel confident you will complete the distances you want.
Dont be afraid to exercise. Just listen to your body and back off when it tells you to.

How far away is your race and how much are you doing right now?

(Nicole Silvia) #3

I’m doing almost nothing right now. Yoga, walking, occasionally something harder. The race is Nov. 18th and I am following an 8 week program :slight_smile:

#4

I trained for a triathlon on keto (500m swim, 15 mile bike, 5k run) and as long as your pace yourself, youll be fine.

I always had a bottle of Ketoaid (recipe on this site) with MIO to add flavor! I think the main thing I notice on keto is that I cant go as hard as quickly; its more of a consistent energy that MAY require you to slow down but not stop. The cool feeling though is that even after working out for 2 hours, I didnt feel dead or tanked. I was tired and looking forward to relaxing and watching Netflix, but I didnt feel like I couldnt still go for a walk or have an enjoyable day due to lack of energy.

Electrolyte drink helped a lot and I even added a half scoop of MCT powder (lemon flavor) for an extra boost. My only warning when adding MCT powder is that it might give you slight diarrhea if youre not used to it.

But in general I would say dont shy away from a work out; go as regularly as you used to but dial it back if you must. Drink/eat your electrolyte supplements and just enjoy the exertion. :slight_smile:

PS. Once I was fat adapted, I actually did a practice run of the triathlon in a fasted state and I was able to complete it! It was much more tired afterwards than usual, but I had so much more energy during the main part of it if that makes any sense haha! I have since been trying more smaller workouts in a fasted state (usually fasting for 12-15 hours - just skipping breakfast) and I do feel like I have higher energy while fasted. Ive read articles that higher insulin levels correlate to lower energy expenditure since insulin is a storage molecule and often prevents nutrients from being burned for energy since its forcing them into storage.

(LeeAnn Brooks) #5

Pre-Keto I was running 4 miles, 3-4 times a week.
By week 3-4, I could barely manage walking 2 miles.
On week 5 I ran a 5k. Finished it but thought I was going to die.
Week 9 I did a 10k and felt great.

Almost 5 months in and I’ve completed 2 half marathons. One being a crazy hard trail run.

Just go slow and build up slowly and you should be fine.

#6

Thats awesome!!

It takes time but youll get there @Silvian! Be kind to yourself and keep pushing! :slight_smile:

(Nicole Silvia) #7

How do I find the Ketoaid recipe and what is MIO?

Congrats on the triathlon! Honestly, I don’t usually feel drained after my workouts, so that shouldn’t be new.

Can you both please describe to me better how you feel different before and after fat adaption? It’s important to me that this diet enhances my performance instead of becoming a crazy balacing act.

(LeeAnn Brooks) #8

These are the changes I felt once fat adapted:
1)The ability to go longer times between meals. I regular Intermittent fast and have done a couple extended fasts, both with almost no hunger issues.
2) I sleep better. Fall asleep faster and sleep deeper.
3) I don’t really have a big difference in increased energy like many do, but I have better endurance. For running that’s meant my speeds haven’t quite come back (though I haven’t really been doing any speed work to improve it) but I can handle longer runs without wanting to die.
I did one half marathon two years ago and said never again. This time after completing 2, I’m excited about doing more.
4) less cravings for sugary/carby food.

That’s about it for me. I know others mention mental clarity, but I haven’t found this particularly noticeable. I think we all experience it a bit differently.

(Nicole Silvia) #9

Thank you! I can’t wait to be so much less hungry that I can fast. Do you really feel good fasting though? Has your body composition improved?

Aww, I hope I get this “mental clarity” thing everyone talks about. My cravings are 100x more manageable already and that makes me very happy :slight_smile:

(LeeAnn Brooks) #10

I’ve only done a couple extended fasts. I stopped both when I started to not feel right. The first was at 48 hours and the second 60 hours. But I felt fine right up to the end. It’s inportant to listen to your body.

Intermittent fasting I do all the time. I feel so much less heavy all the time. And the added bonus is I spend less on food.

(Nicole Silvia) #11

Do you feel better? Or just the same?

I have only fasted, I’m very curious