Ruck March (Military/Keto Question)

(Jake) #1

Hello! First post!

I’ve been reading as much as I can for newbies and doing research online, but I do have a question in regards to long paced strenuous activity.

I’m in the Army and every now and again will do a ruck, or ruck march. It’s where you have your ruck (or in other terms, a large backpack) with anywhere from 40lbs to 60lbs of gear strapped to your back for anywhere from 4 to 20 miles at a roughly 4 mph pace, depending on who’s calling the shots. I can usually down two gallons of water during these things and I typically have to have some carb-heavy snacks with electrolytes to help my legs out.

Starting on keto, what might be some alternatives for snacking during these times? I imagine marathon runners would face similar challenges. Is it possible to still have carbs during intense activities for sustained energy without knocking yourself out of ketosis? I also like to lift heavy which may apply here as well (my body type is more suited for it versus running).

(Candy Lind) #2

I’m assuming you’re in one of those hot hell-holes? :grimacing: My thoughts are with you, and THANK YOU for what you are doing.

Once you are fat adapted, those rucks will be a piece of cake (low-carb cake, mind you!). If you’re doing one before you’re fully adapted, I would say bag up a bunch of varied nuts (almonds, walnuts, pecans, hazels, cashews) and maybe a bunch of bacon or summer sausage or meat sticks/jerky and you should be good. Salt your water source as heavily as you can stand.

(I hope some of the more fitness-oriented members will chime in with more suggestions. I’m a slug, but I can occasionally come in handy.) :smiling_imp:

(Camille Yeager) #3

like Candy said, thanks for your service, I know that Richard Morris takes a bag of macadamia nuts with him on his super long bike rides. I know there are a lot of people who will carb-up for strenuous workouts. I’m betting you will need to turn yourself into a guinea pig and see what works best for you, it could be LCHF snacks like nuts, or a carb-up. I’m betting that for most people low carb high fat snacks will be best for this kind of long slow burn. Let us know what you do and how it goes!

(Rob) #4

Likewise to what others have said on your service to your country.

Provided you’re well fat-adapted (at least 6 weeks into Keto and preferably longer), then your body should be utilising your stored fat as a source of steady energy. Many endurance athletes have made the switch to fat-burning and there is plenty of science to back it up.

Some useful pointers:
Movie: Cereal Killers 2: Run on Fat (available free from dietdoctor.com with a trial subscription)
EDIT: Movie: Fat Chance (available free from dietdoctor.com with a trial subscription)
Book: The Art and Science of Low Carbohydrate Performance - Phinney & Volek

Based on what you learn from those you should have enough info to find more specific detailed info should you need it.

The advice on snacks is good. Keep them fatty rather than carby. Macadamias are awesome in that regard.

(CharleyD) #5

You may be better off carrying pink salt and dosing that over the course of a march instead of eating carbs during it.

What will possibly give you gastric distress will be trying to divert blood from muscle to the gut to help digest carby snacks.

If I had to do it all over again before a march I would drink coffee with MCT oil and butter and otherwise march fasted.