LOW CARB and EXERCISE

[edmundozeta]

If you do low carb, is it recommend to have extra carb during and after exercise. Any tips with you guys on low carb but love sports and exercise...how you adjust your carb intake...

 

[mfactor]

Yep I do, I usually just make a protein shake up and have half before and half after my workout..............

I am on LCHF so try to stick below 40g carbs a day but will sometimes go a bit higher on training day, but usually just arrange it so my other meals are very low carb so I can have more around training.........

I also found a article ages ago which suggested that a few carbs before a workout helped keep blood sugar down post workout, and it did work............

My shake ( but can change depends whats in the fridge)

Half Banana
300ml Almond/Soy milk ( even normal milk on occasion)
1 tbsp natural peanut butter (no added anything)
1 tbsp Full Fat Greek Yogurt
Scoop of protein powder
Handful of frozen berries
Squeeze of honey
Bit Cinnamon powder
water

Which gives me about 30g of carbs(15g if you omit the banana) and 55g of protein and as said split into 2..............



Pretty much what is recommended in Lyle Mcdonald's keto book, TKD ie. Targeted Ketogenic Dieting...


http://www.ruled.me/3-ketogogenic-diets-skd-ckd-tkd/

 

[TorqPenderloin]

The problem with those questions is that "low carb" isn't quantifiable. I realize this is the "Low-carb diet forum" but there is more than one type of low-carb diet.

To explain and answer your question:
1.) If you are in ketosis- no, you would generally attempt to keep your carb intake as low as possible. That's the concept behind ketosis, your body resorts to using ketones as a source of fuel rather than glucose.

2.) If you are NOT in ketosis- yes, you would generally want to eat carbohydrates around the time you exercise. Not only would it provide additional energy for your workout, but it would also lead to an insulin response/release that promotes muscle gain.

 

[mfactor]

The problem with those questions is that "low carb" isn't quantifiable. I realize this is the "Low-carb diet forum" but there is more than one type of low-carb diet.

To explain and answer your question:
1.) If you are in ketosis- no, you would generally attempt to keep your carb intake as low as possible. That's the concept behind ketosis, your body resorts to using ketones as a source of fuel rather than glucose.

2.) If you are NOT in ketosis- yes, you would generally want to eat carbohydrates around the time you exercise. Not only would it provide additional energy for your workout, but it would also lead to an insulin response/release that promotes muscle gain.

I know everyone is different , but having a few carbs around exercise does not seem to kick me out of Ketosis, as long as my total carbs for that day are kept at the correct level, which for me is below 50g carbs hence I try to stick to under 40g carbs...........


But saying that I don't test that often (1/2 a day) , so I could be dropping out for a few hours after exercise, but that is considered normal on TKD



Have a look at the 3 versions above and see what works for you ..SKD, CKD, or TKD

 

[TorqPenderloin]

I know everyone is different , but having a few carbs around exercise does not seem to kick me out of Ketosis, as long as my total carbs for that day are kept at the correct level, which for me is below 50g carbs hence I try to stick to under 40g carbs..........

But saying that I don't test that often (1/2 a day) , so I could be dropping out for a few hours after exercise, but that is considered normal on TKD

Have a look at the 3 versions above and see what works for you ..SKD, CKD, or TKD

The link you shared was certainly valuable and I enjoyed reading it. A few sentences I found interesting:

"As of now, there are no studies out that will show the limitations of weight training based on low sources of blood glucose. There are studies that give carbs prior to resistance and strength training, but have not found increased performance over the long run."

"The TKD is a “compromise” between a Standard Ketogenic Diet and a Cyclical Ketogenic Diet, meaning that you can still perform high intensity activity, but you won’t have to be out of ketosis for long periods of time."

Here's my opinion: I do agree that a (standard) keto diet has it's limitations. However, I question if those limitations are ever realized by 99.99% of people. In my college baseball days I felt those limitations. In my late 20s, I don't feel them at all as my exercise is now largely restricted to heavy weight lifting and running 15-20 miles/week.

Like the article, I believe carbohydrates are the most effective energy source for high-intensity training. Where I disagree, is how "high intensity training" is defined. Ultimately, I believe that carbohydrates are most beneficial when short bursts of speed are required: gymnastics, 100m sprint, many sports, etc. I personally wouldn't consider heavy weight training as high-intensity, or at least not for the sake of this conversation (and that's coming from someone who practically lives in the gym).

In the end, I couldn't agree more with your first sentence "I know everyone is different." That's the simple fact of the matter.

 

[edmundozeta]

thanks very much for the info...very helpful...