Low Carb Diet & Endurance Sports

Gary, Thanks for taking the time to write this a...

2009-10-16T00:11:54.691-07:00

Gary,

Thanks for taking the time to write this article. In your article, you said:

"once your body is adapted to burning fat for fuel, fat can replenish muscles equally as well as carbs outside of exercise times when insulin levels remain low. All the zillions of books and articles that say you need to eat a diet of 70% carbs to replenish muscle glycogen are all wrong and all use the same poorly-designed studies to reach this incorrect conclusion. "

You said zillions, but could you elaborate on a few specific studies that you felt were especially poorly designed and provide references for alternate well designed (published) studies that show that fat is as effective at replenishing glycogen levels in muscle after exercise?

I am a boxer in Thailand trying to (safely) cut weight for my next fight (in december) and while I would like to take your word for it, I would like to see some evidence to support your claims since I don't have a lot of time for trial and error.

Thanks for your time!

-Rob

[...]There are plenty of information and tips abou...

2009-10-02T02:38:33.328-07:00

[...]There are plenty of information and tips about the low carb diet recipes. No matter what sources of information or tips you choose you need to always keep in your mind that the low carb diet recipes should consist of healthy and match with your diet plan[...]

Does anyone have any information on HGH oral spray...

2009-07-27T08:42:13.843-07:00

Does anyone have any information on HGH oral sprays? I understand it gets 60%-80% of the same results as injections. Homeopathic remedies are really safe. Any imput would be appreciated.

Hi! Thanks for posting this. Sounds yummy. Can you...

2009-06-24T23:04:04.701-07:00

Hi! Thanks for posting this. Sounds yummy. Can you please tell me what you mean by coconut? Is that coconut flakes? Or a scoop of coconut flavored protein powder? Thanks, and I look forward to returning and reading your blog.

Sounds good! I'm going to try this tonight substit...

2009-06-06T14:35:10.992-07:00

Sounds good! I'm going to try this tonight substituting the vaniilla protein powder for pure BCAAs. I'll let you know how it goes.

Hello there! Found your blog while looking for pi...

2009-06-04T00:15:17.338-07:00

Hello there! Found your blog while looking for pieces to the puzzle concerning high-intensity training and low carb.

It's funny.. just ran into a Nancy Clark article about nuts (if I remember correctly) on a triathalete website. I wonder what her concept of "very low carb" is?

Anyhow, it's good to know it's possible to train intensely on a diet that I'm happy with.

I'll sure let you know if I see success, and keep up the good work!

thanks for this. I look forward to trying this and...

2009-03-30T11:55:00.000-07:00

thanks for this. I look forward to trying this and it should have less sugar than my present shake with a bit more.

Hi Gary! I'm happy to have found your blog and co...

2009-02-20T05:59:00.000-08:00

Hi Gary! I'm happy to have found your blog and connect with another like-minded individual. I, too, am a low-carb runner. I have been a low-carber (on and off -- mostly on) for the past 10 years or so. I have been religiously (consistently and commitedly) low-carb since 2006 after my 4th child was born, and started running in 2007. I ran my first 5K last summer and am preparing for my first 8K next month. I am enjoying your blog and wish you the best in your marathon pursuits!

Peace,
~*~Jennifer~*~

I'm so glad I found your blog. I'm a runner who h...

2009-02-05T05:28:00.000-08:00

I'm so glad I found your blog. I'm a runner who has done several half marathons and a full marathon (slowly ;-). I'm currently training for my second marathon, but I really need to drop some weight. Even though I run 30-40 miles a week and eat about 1800 calories, I've been unable to lose any weight. I'm convinced it's because of all of the carbs I'm eating. So, I was inspired to see there are a few people out there who've managed to eat low carb and still run. Your's is the second blog I've found. The other blogger, Julie Berg, follows the Paleo Diet for Atheletes and runs ultra marathon, plus over 100 miles per week!

http://julieberg.blogspot.com/2008/09/paleo-eating-for-athletes.html

Thanks for all of the great advice and information. Good luck with your training.

Sorry Brian I totally missed your question. I don...

2008-12-01T14:37:00.000-08:00

Sorry Brian I totally missed your question. I don't supplement with MCT oil, but I do eat a shit load of coconut and coconut oil, which is where MCT oil is derived from. I probably eat almost 1lb/week of dried coconut, it is like rice for me! I don't know if it is some "missing element" that helps me on the low carb diet or not... but I love the stuff and there is lots of info out there on its health benefits. It is too bad people throw all saturated fats into the same category as "bad"... it simply isn't true based on my research and personal experience.

Oh OK. Well there's nothing wrong with running fo...

2008-11-05T18:10:00.000-08:00

Oh OK. Well there's nothing wrong with running for fun, that's what I did for about a year before starting an organized program. When you're ready, or if you want to run faster, I encourage you to buy a book, or to use one of the many online programs available, like the couch to 5k, or the Hal Higdon 5k plan.

http://www.coolrunning.com/engine/2/2_3/181.shtml

http://www.halhigdon.com/5K%20Training/5-Knovice.htm

thankd for the comments. I have not been in a rac...

2008-11-03T09:22:00.000-08:00

thankd for the comments. I have not been in a race. I started "jogging" last January. I quickly went from running for 5 minutes to running for 10 minutes then 20, then 30. Some days I ran pretty much all 30 minutes. Other days I ran 25-27, and walked the rest while getting to a stop light etc.

there is a trial in Houston Tx, which begins on a main road and ends up by a park with a huge water fountain in the middle of a large avenue. Every time I ran and made it to the fountain it was an emotional achievement. I measured the distance and it is circa 3 miles. I ran all spring, and for a week in austin during the summer. I have ran a total of 8 or nine times in the fall, but have gotten off track substantially. I am confident though that I can get back to that place of running 3 miles in the 30 minutes area. I have two months; thank you

tony

Well first of all congrats for getting out of that...

2008-11-03T08:36:00.000-08:00

Well first of all congrats for getting out of that situation and doing something to improve your mental state. I also have had problems with depression and anxiety many times in my life, as I think many other runners have also.

Were you racing 5k's before, or just "running 5k's", as in running 3 miles? If you want some "advice" you'll have to give me some more details. Tell me how much and what type of running you've been doing, and if you have any running books or guides you've been doing. A very popular training plan for beginners is the "couch to 5k" plan, you can find that online by Googling it. You can read this blog for my recommendations on what to eat/drink during training - outside of the actual training time, a regular low-carb diet is perfectly fine in my experience.

im new at running, and began after a mal-prescribe...

2008-11-02T12:22:00.000-08:00

im new at running, and began after a mal-prescribed medicine landed me in a local psychotherapy center. The medication led me to having thoughts of suicide and made me extremely anxious. I spent new years even in that center. That same night, I stopped taking the medication, and the next day the psychiatrist explained i had a bad reaction to medicine. long story short, I did not need the medicine, nor was there any thing wrong with me. The day i got out of the center, i made a promise that on the next New Years, I would do something i never thought I could do: run a 5k.

I trained in the spring, and went from running a couple of blocks to eventually running 5k's. I did not run that often in the summer and less in the fall.

Im giving myself 2 months to prepare for a 5k race.
any tips, on training, and on diets (i currently am on a low car diet)

thanks

tony

Gary,I really enjoy your blog. Back in the late 9...

2008-08-13T11:02:00.000-07:00

Gary,

I really enjoy your blog. Back in the late 90's, I was an amateur boxer and practiced a low carb eating plan. Other boxers and even my coach harassed me about not eating carbs. But, I never felt that I didn't have energy and I was in the best shape of my life.

Anyway, after sitting behind a desk for the past eight years and not doing much else, I've decided to get back into shape. Not boxing this time (my right elbow is totally messed up), but by competing in triathlons. So, at first I bought into the high carb myth. After training for 6 months and competing in a tri, I had lost very little weight. Now I'm going back to what I know (or at least can remember) and going low carb.

My question is this: back when I was boxing, I used to take MCT oil (medium chain triglyceride). It was my substitute for carbs and it seemed to work very well. I would take it right before I began working out and then right after (along with protein). I know that boxing is mostly anaerobic and tri's are aerobic. Have you tried or what do you think about using MCT oil for endurance sports?

I have heard some good things about CHI Running. I...

2008-08-08T06:40:00.000-07:00

I have heard some good things about CHI Running. I am going to have to check it out. Nice job on the runs.

There are a few bloggers who have or are following...

2008-08-03T16:19:00.000-07:00

There are a few bloggers who have or are following the FIRST program. They all seem to like it and see results as well. I think cross training is a key element and the FIRST program allows for it. I also think this program helps avoid burnout.

That's great! yes I found walking to be more stre...

2008-07-31T17:11:00.000-07:00

That's great! yes I found walking to be more strenuous than I thought, as I was very sore the next day from my 5 mile speed walk experiment. I'll probably pretty much stick to cycling for cross training, but I will continue to have fun with it while going along with my wife when she jogs (she "only" does about 12 min miles, perfect speed walking pace).

Glad you found my blog, hope it helps you with your exercise.

I've found walking to be even more strenuous than ...

2008-07-29T17:14:00.000-07:00

I've found walking to be even more strenuous than running, when I get to the pace where it would actually be more comfortable to run. I really admire speed-walking marathoners!

Hey, Gary! Found your blog via a comment over at Livin' La Vida Lo Carb. I am thrilled to find an endurance athlete following low-carb. I'm new to it (low-carb, not endurance sports.)

Andrea, Please read my "simple rules" thread http:...

2008-07-29T13:40:00.000-07:00

Andrea, Please read my "simple rules" thread http://lowcarbendurance.blogspot.com/2008/06/simple-rules-for-low-carb-athletic.html and give it a try, and see how it works for you. The zone diet is also good for endurance sports, if you can tolerate that much carbs without gaining weight or getting sick. I used that diet when I was younger to lose over 20 lbs and get in great shape mountain biking. Also the "anabolic diet" might work for you as well, here is a link to a free explanation of that diet.
http://www.musclehack.com/best-bodybuilding-diet-plan-revealed/
I would still eat 30-40% carbs if I could, but my intestines do not tolerate nearly that much!

I have found the only weight loss sucess I've ever...

2008-07-22T12:18:00.000-07:00

I have found the only weight loss sucess I've ever had by eating low carb, and have constantly tried to marry eating this way with running.

Did you find that at first, as your body was getting used to the lack of carbs, that running was more difficult?

I've spent hours running, and while eating a "balance" diet of apprx 40% carbs, I have 0 weight loss.

I want to be thin and continue running!!

Any advice?

i don't know if i need to start running like a box...

2008-07-20T19:39:00.000-07:00

i don't know if i need to start running like a boxer in full sweat suits or what, but i suck in humid weather. i did 3 miles of tempo today, my average hr was 6 beats lower than the 15k, and my pace was under 7 min/mi. i still have hopes of staying under 7m/mi in a 15k, but i better choose better weather to try!

I am very much feeling the lack of acclimation to ...

2008-07-20T09:25:00.000-07:00

I am very much feeling the lack of acclimation to the heat and humidity too. To the point, I am questioning if I have a marathon and the prerequisite training in me for the next 11 weeks. I hear you about the heart rate things. Some days the runs seem easy, and others the conditions (whether physical or mental) undermine that success. The only thing in my case that can help is more training in uncomfortable conditions to better prepare long runs.

thanks for stopping by. everyone seems to have a ...

2008-07-18T18:24:00.000-07:00

thanks for stopping by. everyone seems to have a different reaction to low-carb and exercise, some people seem to do perfectly fine without any supplemental carbs, but most seem not to. listening to your body is key -- if you feel great without extra carbs, then that's ok. still, there's no need to have "carb phobia" in regards to recovery, the body is ready, able and willing to use the sugar during/after exercise. but based on my research, you will still recover faster if you supplement as i described in the article. the only way to know for sure is to experiment on yourself!

I will take a look Mark.

2008-07-18T18:19:00.000-07:00

I will take a look Mark.