Running is horrible during keto adaptation though I could run long in fasted state

#1

Hi everyone,

New here!

My wife has decided to change her eating habits (weight control, family history of insuline resistance and obesity) and I fully support her. So I joined the keto lifestyle four days ago :slight_smile: Weā€™re on a 15 grammes net carb diet (counting with an app at first) and eating lot of fat (80-85% of calories). Avocados, olive oil dressing, butter, cheese, no too bad! The bummer is to read the stickers though :wink:

I feel fine during the day and the night, albeit with some belly issues: fat is heavy on the stomach! Strenuous exercise, though, feels horrible.

With a high carb diet, Iā€™ve been able to run fasted and unfueled for long periods (a few sessions leading to my last marathon: 3 hours hilly at a gentle pace, 2 hours with 90 min at 96% marathon pace, or 90 min with 40 min at half marathon pace), had no frequent need to snack (two big meals a day + aperitivo before dinner), experienced no ā€œwallā€ on marathons.

Because of this, I was assuming the switch to a ketogenic diet would be smooth. I upped my salt (here itā€™s a 50/50 mix of sodium and potassium) and water (lots of herbal teas) intake considerably. No booze for the moment and limiting coffeine (for their diuretic effect). I pee clear, so that should be OKā€¦

However I feel horrible during ā€œeasyā€ runs, with a slower pace (5:20 to 6:00/km) and a higher heart rate (75% of max instead of 70%), burning and stiffneess in the arms, and a high rate of perceived exertion. Legs, though, are feeling fine, thatā€™s a general malaise and arm pain (not cramps but feels related).

Is it normal? Any advice to ease into?

(Amy pettis) #2

It is SOOOOO normal. Unfortunately, until you are fully fat adapted (30 days or so) you will feel sluggish. Sorry, to be the bearer of bad news!

#3

yes, seems normal during adaptation.
In your highcarb state, even in times that you hadnā€™t just taken in carbs, your glycogen reserves were probably high much of the time (? Iā€™m guessing on this and there are other folks on here who can give you more info but that might explain what seems like a discrepancy between fasted running and keto running). Once youā€™re adapted, youā€™ll likely feel like you have superpowers :slight_smile:

#4

OK, thank you for your quick answer. So, if itā€™s normal, nothing to worry about. Good thing I donā€™t have any race soon :wink:

#5

Hi all,

For the record, I am in the third week and I donā€™t see any improvements. Patience!? Also, I am not able to meet my caloric needs yet, itā€™s difficult to stomach so much fat without overdoing protein or low-carb veggies. (Iā€™m not much of a meat eater.)

Here are the macrosā€¦ is it fine?

keto
keto.jpg1475Ɨ503 109 KB

As far as I have understood for an athlete (running ~ 100 kpw) without obvious signs of insulin/glucose issues (prior to keto: blood work normal; no cravings/snacking on a two meals a day basis), having the carbs a bit high (some days 21-30 net, bloody red wine!) shouldnā€™t be an issue? I try to do 1-1,2 g/kg for proteins but thatā€™s quite irregular (fish portions need to be small!!)

Iā€™m taking potassium/sodium salt and supplement magnesium. I have little symptoms outside of running, except that I sleep like a log for eight hours each night, I donā€™t even hear the waker!

The weighing of food is a major pain in the arse but if we donā€™t, my wife and I will basicly overdo the carb stuff easilyā€¦ we love veggies!

(OM) #6

Yep, patience. Fat adaptation can take between 4 and 12 weeksā€¦

#7

Should I try to eat more fat to balance my energy needs? Or do I just let things go until they stabilise? The deficit of ~1500 kcal on some days is quite brutal isnā€™t it?