Hiking on first week of keto. To carb or not to carb?

(Amanda) #1

I’m on day 6 of keto diet and I’m going on a 9 mile hike. Do I eat more carbs to get me through it and enjoy it or suffer through the pain?
I’m an avid runner (5x a week), but when I tried to run, I could barely run a mile; my knees also feel inflamed. I’m conflicted and after reading stories about how it took people months, I’m a bit turned off and thinking about jumping off if the wagon. Running is my stress reliever.
However, I’m trying keto to manage my pcos.

Advice for this weekend’s hike? I can find a shorter one, but should I up the carbs or no?

Ty!

(LeeAnn Brooks) #2

It’s a tough call. I could only fast walk about 2 miles at your stage and I had been running 4 miles regularly just a couple weeks before.

But adding carbs can extend the amount of time it takes to fat adapted, which to me wasn’t worth it.

Maybe take a baggie of nuts or a packet of nut butter. Something with some carbs but not enough to kick you out of ketosis (like a banana would) and give you some extra energy if you need it. You may still suffer though.

(Robert C) #3

Keep in mind that running might be a mental stress reliever but, it is a physical stressor.
Dig a little and think about whether you are really running to burn off calories (CICO thinking).

  • As for the weekend - being so new to keto I would do what you need to so that you can enjoy it.

But, once done, think about giving resolution of your pcos a real chance (don’t run two days in a row, cut your regular distance in half or lesss, make sure you are sleeping enough, meditate, etc. AND keto). It seems likely your pcos will just get worse if you jump off the wagon.

Let your hormones settle - one of the causes of pcos listed here:

https://www.mayoclinic.org/diseases-conditions/pcos/symptoms-causes/syc-20353439

is excess insulin - keto may really help if not confounded by a stressful and/or sleep-deprived lifestyle.

(Justin Traer) #4

I don’t know you, but I think you can do it with out carbs. The biggest thing, which is harped on to death in these parts to newbies, is your electrolytes. Bring salts. Take a baggie of 1/2 & 1/2 salt with more then you think you’ll need. Mix it in with some water.

If you are running 5 times a week, normally, a reasonably paced 9 mile hike should be easy depending on the trail. I think there is a difference between high intensity workout and lower intensity workout when going keto.

I get you’re saying that running is your therapy, but my suggestion is that you might want to slack off the running a bit to ease into the adjustment to ketosis.

Do you have a plan on how to bail on the hike if it starts going bad?

(Amanda) #5

Yes to the electrolytes. I’ve started taking them in capsule form and I take ZMA at night. I ran/walked a bit this morning and it was a bit easier, but my muscles are so sore and it hurts just walking up the stairs. I’m not sure if that’s solely due to electrolyte imbalance. I think I can push through the hike. If not, hubby will live if we turn around. Thank you!

(Amanda) #6

Great advice and info! Yes, I believe insulin has much to do with it. Despite being small and healthy, I had to take Metformin and while it helped, I didn’t like the side effects.
Do you find that you have way more energy? Sometimes I’m up at 4, which worries me about raised cortisol levels. I take Zinc Magnesium B6 blend for sleep/muscle repair which helps and the strange thing is that i’m not tired. Maybe everything will adjust in a few weeks.
Thank you!

#7

With regard to electrolytes, I’ve been mixing LyteShow into my hydration reservoir:

For the hike, I agree with the advice about bringing some food along just in case.

(Robert C) #8

I have energy problems for a different reason - iron overload.
Keto has definitely helped - both for energy and general alertness.

(Amanda) #9

Update. We did a shorter 5 mile hike and in great time (3.5 hrs) to summit South Moat Mt. I’m doing better with electrolytes and with each passing day. Thank you!

#10

So…

Did you carb up ahead of time? What did you eat (if anything) during the hike? How did you feel?

(Amanda) #11

Sorry. I should have mentioned. No, I didn’t carb up. Ate avocado, nut butter and jerky. :grin: