• Guest - w'd love to know what you think about the forum! Take the 2025 Survey »

Low carb running: how to fuel during a run ?

Enrique12528

Newbie
Messages
3
Type of diabetes
Type 2
Treatment type
Diet only
Anyone have any info on fueling during a long run while on a low carb diet for diabetes (diet controlled type 2). All the running media is full of gels and snacks that are full of carbs.
 
Hi. I don’t believe that fuelling is necessary for a fat adapted diet controlled type 2. I have personal experience of long distance walking (at a decent lick) - 20-30 miles) water fasted, with no ill effects.

This link provides interesting reading (including a scientific paper) on the topic. The people taking part with diabetes were type 1, but it is considerably less complicated for a diet controlled type 2). A similar group have just completed a cycling based challenge of similar intensity: https://type1keto.com/zero-five-100/
 
Hi, In my experience, don’t fuel, maybe a little bag of nuts for very long runs (26.2 was my longest, might be different if your talking ultras) my biggest ever mistake whilst running keto was convincing myself that half a banana couldn’t hurt, oh it hurt.

There’s a video somewhere on YouTube where the fella who invented energy gels, looked at the camera and apologized to the world, seriously. (Edit, I’ve looked and can’t find it but did watch it, but because I can’t find it I have to suggest to take this with a pinch of salt)
 
Last edited:
Enrique12528 said:
Anyone have any info on fueling during a long run while on a low carb diet for diabetes (diet controlled type 2). All the running media is full of gels and snacks that are full of carbs.
Click to expand...
How low are you and how long for?
Most long distance keto runners use body fat for fuel rather than glucose.
Fat adaptation can however take a while to achieve.

These guys and gals did a 100km run fasted.

zero-calories-5-days-100-miles-challenge-steve-bennett
 
That’s super helpful thank you. So much of what I read out there is talking about fueling being so important and couldn’t find a Keto fuel option. My longest has been a half and do it without fuel just a bit of peanut butter and coffee before hand. Thank you for the reply!
 
Goonergal said:
Jinx @bulkbiker I beat you to it! Same challenge, different source!
Click to expand...

than you both! A little out of my league but good to know. So far I’ve been running for years before breakfast but thinking about training for a marathon so wanted to see if there were any thoughts. Much appreciated!
 
Nice job, once you’ve done a half, you can do anything!

I read that coffee is hugely beneficial so I started drinking a coffee 30 minutes or so before a run, I woke up late for a park run one day so rushed out without having the coffee, I ran and felt so much better without the coffee, no idea why, I just assumed it was helpful as I had read it was, once again shows how different we all are huh

Best of luck with the running
 
@Enrique12528 , Two experts on low-carb/keto athleticism I can think of from the top of my head is anything by the excellent Tim Noakes, (he may be the one apologising?) and the classic "The Art and Science of low-carbohydrate performance" by Volek and Phinney.
 
Not running (loss of shock absorption in legs) but I cycle fuelled by Bullet Resistant Coffee.
That is coffee butter, cream but no coconut oil.
I am always amazed that just when I am getting into my stride (10 miles) the rest of the ride has to stop for cake.
If you are properly ketone adapted (permanent ketosis) you might not have the peak power of carb fuelled athletes over a short distance but you just keep on going when they "bonk".
 
The classic marathon phenomena of hitting the wall, is the body having depleted the glycogen store. Instant lack of energy and hunger.
In a fat adapted person at this point the body starts burning it's body fat, so no difference just switched to the reserve tank.
 
In a truly fat adapted person "the wall" shouldn't exist at all.
 
I no longer eat before a work out but I have my coffee with cream before. I also tend to get a second wind when running (I shiver) and get a burst of energy which makes me run a bit longer, I have no idea what or why that happens and it would be nice if someone in the know could tell me! I am very rarely hungry after a work out now for about 2 hours after then the hunger kicks in. I wouldn't say I am in the keto stage, but somethings going on.
 
You must log in or register to reply here.
Menu
Log in
Register
Cookies are required to use this site. You must accept them to continue using the site. Learn More.…