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Keto vs general low carbing

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fionnghal

Newbie
Hi. I have followed many of the discussion regarding low carb diets on here for a few months now. Last August I decided to try the Keto diet and am pleased to say that as a result my HbA1c came down to its lowest since diagnosis. I also lost over a stone and a half in weight which was a marvelous added bonus. The trigger for me was a not so good HbA1c reading at my annual review in July and the strong finger waving that my diabetic nurse engaged in. I had always prided myself in maintaining my levels well through diet, but a period of taking my eye off the ball had caused it to rise. We identified a possible culprit as sports energy drinks as the reading period coincided with several long distance cycling events where I was clearly taking on far too much of a popular sports drink.

I am interested to hear from forum users who are very physically active (taken as being 5 hours or more of strenuous activity per week) who have used low carb dieting and the Keto diet in particular. I am aiming for my first Triathlon this April and would like to hear if Keto/low carbing has had any adverse effect on their training and/or performance.

Additionally, as I have now got my HNC Sports students interested in this topic, if anyone feels they'd like to contribute to some basic research they are doing for a college project, they have put together a short questionnaire. Results will not be used for anything other than their project which is entirely internal to the college.

https://www.surveymonkey.co.uk/r/LXD22LD
 
Not sure this counts as strenuous - but at the moment I am trying to walk as fast as I can for just over an hour a day. This has me sweating and breathing heavily much the same as when I used to run, and similar to when I cycle in the summer. I don't use sports drinks or power bars. I do have a coffee with butter and double cream before hand, though.

Personally I don't think you need any sports drinks. As far as I know the "sports" nutrition is aimed at giving a continuous input of easily converted carbohydrates designed to go straight though the blood to the muscles. This may not be a good strategy for T2 diabetics. A slight miscalculation can push your BG up, and this will also keep you out of ketosis.

If you are trying to stay in ketosis then you should be loading up with fats before your exercise then concentrating on keeping hydrated with probably some added salts. Some posters exercise fasted to ensure that they are running entirely on fats. This should only be a problem if you aren't carrying any body fat (as can be the case with some elite athletes).
 
Take a look at the links from dietdoctor.com on using ketogenic diets in sport. theres a great film about a couple rowing the Atlantic on a ketogenic diet. Also films and info from Noakes in South Africa who changed his advice on running from carb loading to ketogenic diet and it's especially good for endurance athletes.
Ran my first 10 k last year thanks to ketogenic diet and did it under an hour (from never having run before). The big advantage is you can just keep on going as you don't hit the wall as you can with carbs so no need of energy gels or anything like that.
 
@fionnghal survey completed. I find my low carb diet massively decreases my risk of hypos, plus I don't have any energy crashes when exercising. I'm type 1, not type 2, so I have pumped insulin on board to help/hinder!

:)
 
I prefer to exercise fasted but am aware that I will need to do some fuelling prior to and during a triathlon. I can't take sports gels (taste and texture issue) but usually use Shotblok cubes when I am on an endurance cycle. I am back on the full keto between now and the end of February but will have to consider how to approach the event itself at the beginning of April. Any suggestions would be welcome.
 
Have a look at the Voleck and Phinney book The Art and Science of Low Carb Endurance (or something like that).
It is a FASCINATING read!
 
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