Keto
The consumption of minimal carbohydrates and high amounts of fat characterizes a keto diet. Keto is practiced for diverse health purposes, yet its popularity has surged among individuals striving to shed pounds.
In addition to weight loss, keto offers advantages such as reducing stomach bloating, lowering the glycemic index (beneficial for diabetics), and is believed to enhance overall health by reducing the likelihood of heart disease, specific cancers, and epilepsy.
If individuals follow a keto diet, they steer clear of sugar, grains, starches, root vegetables, tubers, and a majority of fruits. If you happen to be an experienced long-distance runner, you might perceive this as a cause for concern. After all, aren’t these the fuel sources that most distance runners rely on?
Even though the majority of long-distance runners typically rely on carbohydrates as their main source of fuel, with time spent on a ketogenic diet, you will eventually become fat adapted. Being fat adapted implies that your body transitions to utilizing fats instead of carbohydrates, which are commonly utilized for energy.
Working out on keto
If you are a beginner in the keto diet, you may have experienced a decrease in athletic ability. This occurs as your body is accustomed to obtaining energy from carbohydrates and sugars. The query remains: is it possible for your body to adjust and efficiently fuel itself using proteins, fats, and low carbohydrate vegetables?
Keto diet and running
Certainly, running is possible while on a keto diet. Nonetheless, individuals who have already been engaged in running, and subsequently choose to adopt a keto diet, may experience a decline in their performance. Those who are new to the keto diet frequently mention feeling a decrease in energy levels and encountering difficulties with cardiovascular exercises for a certain period of time.
According to nutritionists who study athletes, the duration of the period in which individuals face challenges with endurance sports when starting out on keto varies depending on the athlete, but it can potentially last for several months. Nevertheless, once you have become adapted to burning fat for fuel, you will likely be capable of enduring the activities. At least, this holds true for numerous individuals.
It is worth mentioning that certain athletes struggle to completely adjust their fueling for endurance training while following a keto diet. These athletes may opt to switch from a ketogenic diet specifically designed for runners to carb cycling, or they may choose to transition from keto to low-carb eating during the weeks of training with higher mileage.
Can you run a marathon on keto
You are able to prioritize fat as the main macronutrient in your diet if you are willing to do so. Some individuals mistakenly believe they are only increasing their protein intake, but this would be an error. Insufficient fat in your diet will hinder your ability to sustain yourself in the long term.
Therefore, if you are inquiring about the possibility of completing a marathon while following a keto diet, the response is affirmative. Nevertheless, it is important to take certain factors into account. Here are the queries you should ponder upon:
For how long have you been in ketosis? Individuals who are new to the keto diet struggle to muster enough energy for long-distance running at the same pace they had before starting keto.
Are you following a proper diet? It is not possible to consume low-fat food, maintain ketosis, and still have enough energy for running. You will require a significant intake of nutritious fats, specifically healthy ones. Remember, you can enjoy bacon, but you should also incorporate healthy fats from sources like avocados, nuts, butter, nut butters, chia seeds, hemp hearts, olives, and so on.
Are you familiar with incorporating low-glycemic index carbohydrates into your peak training? This is a topic that you can easily explore through research.
Carb cycling
Carb cycling is often preferred by numerous athletes who follow a keto diet. In order to remain in ketosis, it is typically necessary to limit daily net carb intake to under 50. However, it is important to note that not all carbs are equal, as consuming the incorrect ones can disrupt ketosis.
During carb cycling, the focus is on strategically consuming a greater quantity of high-quality, real-food carbohydrates throughout the week of training. It is important to note that we are not referring to sugary treats or desserts, but rather nutrient-rich options like sweet potatoes or quinoa.
By strategically scheduling high-carb days on long runs and demanding workouts, you may potentially provide the needed energy boost your body requires. That explains why certain marathon runners opt for carb-loading through the keto approach.
Beginners who are interested in trying the keto diet often ask this question frequently. The answer is straightforward: Ensure that your kitchen is well-stocked with all the necessary items to achieve success on the keto diet.
Do not leave anything to chance.
Below is a selection of foods that are appropriate for a keto diet.
- Fats and oils, including butter, olive oil, sesame oil, almond oil, and flaxseed oil.
- Dairy products such as sour cheese, sour cream, heavy cream, and Greek yogurt.
- Eggs and lots of eggs.
- Meat, especially chicken, beef, goat, and veal.
- Fish, including trout, salmon, sardines, catfish, and tuna.
- Nuts and seeds like walnuts, almonds, pumpkin, sunflower, and sesame seeds.
- Some fruits, such as avocadoes, strawberries, and raspberries.
The following are things you should steer clear of on the keto diet.
- Grains and starches, including wheat, corn, oats, and rye.
- Processed foods. If it has carrageenan, don’t eat it.
- Sugary foods and drinks
- Low-fat products such as drinks, glute, diet soda, etc.
- Fruits
- Root vegetables
- Beans and legume
- Alcohol
- Anything else that has sugar
The Pros and Cons of the keto diet for runners
Let’s examine the pros and cons of the keto diet, similar to any other nutrition plan.
Sleep that has been enhanced.
Are you exhausted from constantly feeling tired? Achieving ketosis can lead to enhanced sleep quality, resulting in faster sleep onset and a more revitalized awakening. Natures Rise suggests that mushrooms can also be utilized to enhance sleep. You might wonder, why mushrooms specifically?
With its low carbohydrate content, mushrooms such as Lion’s Mane are perfect for incorporating into the low-carb segment of the keto diet. By including mushrooms in your meals, you just need to ensure you have a reliable source of high fat, and your keto diet will be good to go.
Body composition has been enhanced.
The keto diet is highly effective for weight loss, as it has the ability to rapidly initiate fat burning and enhance body composition. Remarkably, you can engage in physical exercise while following this diet and still shed pounds without compromising your lean muscle mass. An illustrative study revealed that exercising while on the keto diet can actually amplify weight loss from fat stores while preserving lean muscle mass.
In addition to promoting weight loss, the keto diet can offer other benefits.
- Improving digestion
- Improving mental function
- Lowering the glycemic index
- Lowering the risk of heart diseases, some cancers, and epilepsy
- And so much more.
The downsides
Experiencing difficulties in the initial weeks of following the keto diet can be regarded as a drawback, resembling the challenge of running a race with deflated tires, as the body struggles to keep up. However, it is important not to be disheartened by this. It is crucial to bear in mind that achieving complete adaptation to utilizing fats as fuel requires ample time, and instant results should not be expected.
However, after becoming keto-adapted, you will notice enhanced sleep, improved body composition, and numerous other advantages.
However, marathon runners may raise a point. The keto diet excludes grains, sugar, and starches, which are usually the primary source of energy for long-distance running. This can be a significant worry for experienced runners who have traditionally depended on carbohydrates as fuel.
However, there is some positive news amidst the negativity. After achieving full fat-adaptation, the body improves its ability to utilize fat as an energy source, even while engaging in low to moderate-intensity exercises. Studies have indicated that becoming fat-adapted on the keto diet can span from 4 to 8 weeks, contingent upon factors such as metabolism and other variables.
Can you train for a marathon while on keto?
Certainly, the answer is affirmative. All that is required is to approach it properly. If you are prepared to dedicate sufficient time and energy to prioritize fat as your primary macronutrient and source of energy, it is indeed possible to train for and complete a marathon while on a ketogenic diet.
The duration of transitioning into ketosis varies from person to person, but experts generally agree that it can last for several months.
Keto marathon training tips
There are a few things to consider before you start a marathon race on a keto diet.
Some of these include:
- Your ketosis length. The first thing to consider is how long you have been in this metabolic state. In most cases, when you’re new to the keto diet, you’ll find it hard to muster up the energy needed for distance running at your pre-keto pace and speed.
- Your calories. You cannot stay in ketosis while eating low-fat. That’s the rule. Your body is primarily fueled by fat on the keto diet, so not meeting your calorie needs means you don’t have enough fuel in the tank.
- Your fat intake. Serious about making fat your main source of fuel? Then your diet must reflect that intention. Simply increasing your protein intake won’t do the trick. If you don’t fuel your body with enough healthy fat, you won’t be able to power through those long workouts.
- Carbo cycling. Consider adding a few low-glycemic index carbs during heavy training days to ensure you have enough fuel in the tank. Remember that to stay in ketosis, you’ll need to stay under 40 to 60 net carbs per day, depending on your metabolism and training volume.
