If you’re considering participating in a keto marathon, chances are you’re familiar with the concept of the Wall. It’s that point during the race, around mile 18 or 21 perhaps, where your energy reserves deplete and the hardships intensify.
It can be intimidating to imagine a situation where your glycogen stores are depleted and the euphoria experienced during a long run transforms into fatigue. However, is this outcome truly unavoidable? Our belief is that you have the ability to make a choice: prepare for hitting the Wall in advance… or train your body to prevent it completely.
Keto marathon training is gaining recognition as a valuable tool for a wide range of runners, including both world record holders in the timed 100 miler such as Zach Bitter, as well as novice runners seeking to enhance their energy levels during endurance events.
To conquer that dreaded Wall, you should consider keto marathon training as it requires dedication, consistency, and discipline. Achieving optimal performance and maximizing your body’s potential requires effort, but nothing valuable comes easily.
Can you run a marathon on a ketogenic diet
When embarking on your keto endurance journey, keep in mind that it requires time. Just like in marathon training, don’t expect miracles to happen instantly, but rather focus on consistent and frequent running on a keto diet to achieve fat adaptations.
Just as it takes time and consistency to condition your cardiovascular and musculoskeletal systems for the challenges of long-distance running, it will also require time and patience to prepare your body to effectively burn fat.
While the advantages of a keto diet compared to carb diets are evident, such as heightened fat burning, glycogen preservation, and positive effects on the brain and mitochondria (the energy producers within cells), it is important to note that results do not occur instantly. The main objective of a keto diet is to limit carbohydrate consumption and encourage the utilization of fat as a source of energy.
The reason you engage in the long run during your weekly training is not only to ready your muscular skeletal system for higher strain, but also to enhance your body’s ability to utilize fat as an energy source.
A widely held belief within the running community is that many of us are able to complete multiple marathons by solely utilizing our fat reserves. However, in order to achieve this, it is essential to train and prepare our bodies accordingly. This is where a clever keto endurance strategy can be beneficial.
Does running speed up ketosis
The issue of keto and running presents several inquiries. As per the Cleveland Clinic, ketosis arises as a natural consequence of enduring exercise and adhering to a keto diet. Engaging in lengthier and less demanding aerobic runs compels your body to depend on its fat reserves for energy. Engaging in a comprehensive workout like running depletes glucose reserves more rapidly, thus accelerating the process of ketosis.
Athletes who have become accustomed to a keto diet and effectively utilize fat as their main source of energy possess an advantage. They can efficiently and effectively utilize both ketones and carbohydrates as fuel sources for energy.
Ketones are a more efficient fuel source than glycogen for endurance activities, especially for individuals who have adapted to using fat as their primary fuel source. By having ketones present in the body, the glycogen stored in muscles is conserved for times when it is crucial, such as during intense training or when sprinting towards the end of a race.
Is keto good for endurance running long term
By depending on the keto diet and prioritizing the use of fat reserves instead of glycogen, one can effectively maintain stable energy levels. Throughout the latter stages of your marathon training on a keto diet, and certainly during the actual race, adapting to keto endurance can provide a consistent source of energy to sustain your endurance activities.
Another thing to keep in mind: your brain also requires energy. Similar to other physiological and energy systems, engaging in long distance running consumes the brain’s glucose and fuel. As any runner can attest, once the brain is depleted, the body longs to give up.
Shifting your focus to becoming a keto runner who relies on fats for energy can provide your brain with constant power, enabling your body to endure until the end. Fats and ketones can ensure the brain remains nourished and content. Additionally, incorporating exogenous ketones into your routine can aid in post-workout recovery, enhancing glycogen production and reducing the risk of skeletal and muscle degradation.
Ultra runner keto diet – getting started
Today, numerous long-distance runners are adopting the ultra runner keto diet with the aim of enhancing their endurance during ultra-distance events. Despite recent studies contradicting the use of a keto diet to enhance performance, it may still prove advantageous for ultrarunners looking to shed excess weight.
For the average person, our diet typically consists of consuming around 170 to 310 grams of carbohydrates per day. However, for ultra runners, this amount could increase depending on their training regimen. Due to the substantial carbohydrate content in our diet, our daily calorie intake usually accounts for about 70-80%. Therefore, transitioning to a keto diet necessitates a significant reduction in carbohydrate consumption.
The body can be prompted to use fat as an energy source by decreasing carbohydrate calorie intake and increasing fat consumption, which could be advantageous for ultra runners. This is particularly beneficial for those participating in arduous activities such as running for over 5 hours on varied terrain, as the potential weight loss effects may enhance performance, especially in challenging events like the Everest Marathon.
However, each runner is unique, and what may be effective for one person on the ultra runner keto diet may not work for another. It is advisable to conduct thorough research before engaging in long-distance running while following a ketogenic diet, as there is a wealth of available studies.
What to eat during marathon on keto diet
Recent studies suggest that following a keto diet may not be beneficial for experienced runners aiming to enhance their marathon performance. However, if you are a slower runner aiming to successfully complete the event, there is a variety of foods suitable for consumption during a marathon.
Prior to the event, many runners prioritize consuming smoothies. A combination of strawberries, raspberries, and blackberries mixed with avocado, and blended with unsweetened almond milk, creates a nutrient-dense smoothie that is gentle on the digestive system.
When participating in a marathon, the challenge increases. Easy digestion of food becomes crucial to avoid gastrointestinal problems during the race. That’s why numerous runners choose to prioritize consuming keto running gels or packaged nut butter, as these products are convenient to carry and digest while running.
Sunflower seeds are another alternative that could be effective for certain individuals, despite the fact that they may take longer for the body to digest. This indicates the availability of numerous food options suitable for a keto diet during a marathon.
Best keto running gels
Finding the most suitable keto running gels for your needs necessitates experimentation. What might be effective for one runner may not yield the same results for someone else. Nevertheless, it should be noted that several brands currently offer gels designed for individuals adhering to this dietary plan.
Ketolife is a brand that offers a considerable energy supply suitable for runners following a ketogenic or vegan diet. The energy gels from this brand are exceptionally easy to digest due to their reliance on MCT oil, known as a medium-chain triglyceride, as the primary energy source.
The Stealth Energy Gel is another popular brand known for providing a low carb energy boost during extended training or racing sessions. These gels are also effective in increasing ketone levels during physical activity, as they contain C8 MCT (medium-chain triglyceride).
While other products available in the market can assist you, the most effective keto running gels are the ones that are compatible with your body. We are aware that experiencing gastrointestinal problems is not enjoyable, therefore, it is recommended to try out various brands to determine the most suitable one for you.
Best keto running fuels
The ideal fuel for keto running varies depending on the workout’s intensity level. If you engage in slow to moderate-intensity long-distance runs, it may be possible to consume solid foods. During lengthier runs when there is an opportunity to lessen the intensity, foods such as cottage cheese and yogurt can be consumed.
Pausing for a brief moment might be necessary when consuming foods such as avocado.
For individuals participating in a marathon or similar sprint, it is advisable to prioritize obtaining energy gels as a fuel source. Consumption of energy gels will not impede your pace in the race and instead offer an immediate and efficient energy boost.
How do you train for a keto marathon
As previously mentioned, the key is to focus on adaptations rather than expecting miracles. It is important to understand that adaptations require time, therefore the initial rule is to remain patient and consistent, avoiding the pursuit of immediate outcomes.
Here are a few suggestions to explore if you’re new to keto endurance: experiment with running on an empty stomach in the morning to improve fat burning. And most importantly, boost your diet and keto marathon training with exogenous ketones – this is where Kenetik can help.
Our exogenous ketones, which are both delicious and beneficial, can offer several advantages to runners.
- Raise energy levels
- Provide electrolytes
- Aid in recovery
When it comes to sports nutrition, nothing beats using Kenetik, a ketone drink, for quickly and effortlessly inducing ketosis in your body.
If running marathons were easy, everyone would participate, as the most challenging aspect generally lies in making the choice to do it. By following a consistent and patient approach, devising a strong plan, and utilizing all the resources at your disposal – including a keto diet and Kenetik – you can surpass your expectations and achieve remarkable results with your body.
