Why Runners Need Carbs

 

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Fat Adaptation for Endurance Running

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Why Running is Saving Your Life and Carbs are NOT Evil -Dr. Iñigo San Millán

Video taken from the channel: RunnersConnect


 

How Much Should Runners Eat?

Video taken from the channel: The Run Experience


 

The KETO DIET | Good or Bad for Runners?

Video taken from the channel: The Run Experience


 

When to Eat Your Carbs & How Many Carbs to Eat Before Your Long Run

Video taken from the channel: Jake Abdinoor


 

Runners Need Carbs! Here’s Why…

Video taken from the channel: The Run Experience


carbs on the run and after Taking in carbs during a run slows down the rate at which you use your stored glycogen, and helps keep you going for longer — which explains why you’ll find sports drinks and gels at aid stations for long races. Why Runners Need Carbs (Plus The Best Ones to Eat!) www.runnerclick.com. Dark, leafy, green vegetables.

Unprocessed, whole grains (pastas, oatmeal, breads, etc.) Beans. Peas. Starchy vegetables (i.e. potatoes, sweet potatoes, corn, and pumpkin) Sugar (table and.

Your body stores glucose in the liver and in your muscles in the form of glycogen. And your body can only store enough glycogen for about 90 minutes of strenuous exercise—which explains why many runners choose to “carb load” before a race. Carbs are our body’s primary energy source – without them, performance will be hindered Why runners need carbohydrates Given carbohydrates are the body’s primary energy source, for runners, they are essential preand post-run fuel. “If you don’t have your energy in your system, you can’t hit those paces,” explains McGregor. Carbohydrates are sugars and starches that the body utilizes for energy. They are extremely necessary to sustain energy levels in your body so that you can not only feel better while running but also help you go the distance in terms of marathon running.

They are one of the most critical things that you need as a. Why Do Carbs Improve Marathon Runners’ Performance? Overall performance. RECOMMENDED VIDEOS FOR YOU Eating carbohydrates prior to a race improves a runner’s endurance, Before, during and after.

Consuming carbohydrates can also improve performance if ingested before, during or after a Tips. Consuming the right amount of protein and carbohydrates can help maximize athletic performance for runners. Carbohydrates are your body’s main. Because your muscles are fueled primarily on carbs when you run hard. Thus, sports nutrition experts generally recommend that runners get approximately 60 percent of their daily calories from carbohydrates.

Click here for more from Competitor. But. Runners should consume 30 to 60 grams of carbohydrates per hour, during exercise. This can be in the form of things like gels, sports drinks, and bananas. This is an effective way to sustain performance and prevent glycogen depletion, says Zanini.

Lastly, don’t forget to fuel up with carbs post-run, too. Most runners know they should eat pasta, rice, potatoes, or other high-carb foods before a half or full marathon. After all, carbs are a great source of energy, and you need a lot of energy to.

List of related literature:

When marathon runners “carb up” (eat large amounts of carbohydrates) before a competition, their bodies produce and store a large supply of glycogen, which is then readily available to support strenuous muscular activity during the race.

“Invitation to Organic Chemistry” by Alyn William Johnson
from Invitation to Organic Chemistry
by Alyn William Johnson
Jones and Bartlett Publishers, 1999

Athletes need more carbohydrate or energy than do people who do not engage in strenuous activity, and the source of carbohydrate that best sustains athletes comes from the breakdown of glycogen because this supplies a slow steady release of glucose.

“Maternal & Child Health Nursing: Care of the Childbearing & Childrearing Family” by Adele Pillitteri
from Maternal & Child Health Nursing: Care of the Childbearing & Childrearing Family
by Adele Pillitteri
Wolters Kluwer Health/Lippincott Williams & Wilkins, 2010

This means that you need relatively fewer carbohydrates during race week or the day before a race, since your body develops an enhanced ability to conserve storage carbohydrate and also an increased ability to utilize fat as a fuel, both during rest and on race day.

“Beyond Training: Mastering Endurance, Health & Life” by Ben Greenfield
from Beyond Training: Mastering Endurance, Health & Life
by Ben Greenfield
Victory Belt Publishing, 2017

Since this stored carbohydrate enables a more complete oxidation of fat for energy and is the primary fuel for higher-intensity work (e.g., the high-speed kick successful endurance runners employ at the end of a race), endurance athletes can’t afford to let glycogen run out.

“Advanced Sports Nutrition” by Dan Benardot
from Advanced Sports Nutrition
by Dan Benardot
Human Kinetics, Incorporated, 2011

Because carbs are crucial for exercise at high intensity, athletes are wary to limit them before such sessions.

“Peak: The New Science of Athletic Performance That is Revolutionizing Sports” by Marc Bubbs
from Peak: The New Science of Athletic Performance That is Revolutionizing Sports
by Marc Bubbs
Chelsea Green Publishing, 2019

It is apparent thath the extra energy for competition comes from carbohydrates, therefore, for pre-game meals, you should have mainly carbohydrates, such as honey sandwiches, baked beans, etc., and be sure the meal has time to digest by eating at least three hours before you compete.

“Running to the Top” by Arthur Lydiard, Garth Gilmour
from Running to the Top
by Arthur Lydiard, Garth Gilmour
Meyer & Meyer, 1997

Initially during prolonged strenuous aerobic endurance exercise, the main storage form of carbohydrate in the body, muscle glycogen, provides the majority of the carbohydrate needed to fuel activity.

“NSCA’s Guide to Sport and Exercise Nutrition” by NSCA -National Strength & Conditioning Association, Bill Campbell, Marie Spano
from NSCA’s Guide to Sport and Exercise Nutrition
by NSCA -National Strength & Conditioning Association, Bill Campbell, Marie Spano
Human Kinetics, Incorporated, 2011

Intense athletic events such as running a marathon may exhaust the body’s supply of glycogen, and that is why many athletes eat plenty of carbohydrates in the days before their events—a practice called “carbohydrate loading.”

“Visualizing Human Biology” by Kathleen A. Ireland
from Visualizing Human Biology
by Kathleen A. Ireland
Wiley, 2017

Because carbohydrates are an important energy source, the body stores them as glycogen in the liver and muscles.

“Practical Applications in Sports Nutrition” by Heather Hedrick Fink, Lisa A. Burgoon, Alan E. Mikesky
from Practical Applications in Sports Nutrition
by Heather Hedrick Fink, Lisa A. Burgoon, Alan E. Mikesky
Jones and Bartlett Publishers, 2006

As I explained earlier, we crave carbs because we need them to protect us against a host of ailments.

“The New Abs Diet: The 6-week Plan to Flatten Your Stomach and Keep You Lean for Life” by David Zinczenko, Ted Spiker
from The New Abs Diet: The 6-week Plan to Flatten Your Stomach and Keep You Lean for Life
by David Zinczenko, Ted Spiker
Rodale Press, 2010

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

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71 comments

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  • Interesting article, would have liked tipo understand what natural foods are best or how to make your own fluid drinks free from Caffeine

  • Interwting video. Ketodidnt work for me, got very breathless as I run fast 13.6-9 kph. Im not sure my training levelTake 150-200g carbs daily. I’ve also had issues with intermittent fasting. The triad. I battled it and wont go near it. Anecdotally approach with care.

  • Ok, I do believe you made this video to make me feel bad as I was watching it while eating a pack of biscuits(cookies) listening to you talk about over eating. I must admit I must get in control of my diet as I’m gaining weight while training and doing races. Great video, thanks again for the advice Coach Elizabeth.

  • I ran 30 miles in a 20h in a fasted state without eating a single thing nor drinking water while running.

    When our bodies adapt to fasting (I eat only one meal a day) we get so fat adapted (rellying on our fat storage) that we stop needing quick glucose. For me, the wall has completely dissapeared, it just doesn’t exist anymore. I’m 27 and more of an amateur (for now…). Before Inttermittent Fasting I used to run 10 miles 3 times per week, then for a period I was doing 20 miles runs but it was really hard. I was never able to surpass the “wall” so I finished a marathon only once and it was horrible. I decided I was not made for long distances and stuck up to my 10 miles for the next two years. I started IF two monthas ago (One meal a day) and now I’m used to run in a fasted state. As I saw improvements, I decided last week to push a little harder to see were it would get me. I was fasted (20hours) and didn’t have a single drop of food nor water for the entire run. I ran 30 miles, feeling completely fine. I couldn’t believe it at all. So in my case, for someone who’s not even able to finish a marathon while relying on glucose, fasting helped me become an ultra runner. I’m curious to see how far can I get.
    (I have to add that frome time to ime I do fasts up to three days, so my body is really well adapted handling prolonged periods without food)

    Also read this experience from an 100 miles ultra runner who got better with Inttermitent fasting https://medium.com/@estebansnchezoeconomo/hi-youre-story-is-amazing-and-it-makes-me-think-about-training-for-a-serious-ultra-2b653cbe3b0f

  • Im new to this keto diet. I have tried many different plans and found out this one that has worked well for me. Just wanted to share this if it can work for you as well. Check it out: https://bit.ly/37a9RKh

  • Another thing with the keto diet is to make sure you are eating the healthy fats. If you are not watching what kind of fats you are eating it can really affect your LDL chloresterol.

  • This video was so needed. Learnt about REDS for the first time. I run roughly 4 miles daily. I really feel i undereat some days and overeat on other days. Somedays i feel stuffed and lethargic, other days i feel super prone to being injured. I think undereating could also cause slow wound healing. Its pretty scary because i never used to have this when i was inactive. But now that i run so much more, and am of a lowish weight, i find injuries tend to heal slower on days i undereat.

  • I didn’t know that your body can only consume certain amount of carbs per hour. Maybe I might need to eat good carbs more frequently after a run to prevent overtraining.

  • As an “older” runner, I have discovered that eating healthy is paramount for running, but is also extremely expensive, which is difficult on a limited income:-/

  • When running in really cold weather, like, below 40, how important are carbs in cold temperature in comparison to warmer temperatures, or does it really make a difference?

  • I’ve done keto for 1 1/2 years and been running half marathons for the same. I have found that for me, I find keto easier to stick to, than other ways of eating. It does require very specific and focused electrolyte planning for longer runs in the heat. My body simply sweats out too many electrolytes on runs over 10 miles to be able to replace them with typical runner nutrition options. For the Walt Disney World marathon, I went fully off of keto after looking at the weather forecast & seeing how hot it would be. Electrolyte replacement is the biggest, most under discussed part of keto running. At least in my opinion.

  • This is so far from reality. Training is not just running but diet as well. If you run fasted then marathons do not require carbs and you can recover so much faster. I have trained both fat adapted and carb centric. Endurance running is always the highest efficiency when running and trained to be fat adapted

  • Great information. I’m definitely pro carbs. I just feel better when I take carbs on board. As an aside it’s sad to see the weather is getting colder but I do like your jacket

  • Which study are you referring to in this presentation please? The linked study is a “narrative review” and doesn’t speak about the different groups you talk about.

  • There’s a thing called “Science”. Humans all work alike. We burn mostly carbs when we exercise. Sorry if this offends you paleo/keto/fat lovers. Carbs should be 85+% of our diet. And please don’t talk about cake and ice cream as carbs, these are junk food. Eat fruits, vegetables, whole grains and lentils, and drink plenty of water.

  • Eat low calorie density foods folks. You can be full at all times and and still be in a calorie deficit (if that’s your goal). Low calorie dense foods, plus a long cardio session equals effortless dieting. Obviously if you have a harder time getting your calories in, eat more calorically dense foods. It’s that simple. Track your calories.

  • I’m just getting in to the world of Keto diet (vegan for me) and fat adapted running along with minimalist running shoes and proper form and landing. GAME CHANGERS I’m telling you. Can’t wait to complete my first marathon as a fat adapted vegan keto runner!!��

  • Actually too much sugar is not good for ones body. So simple sugars are not always useful the body can convert other foods into fuel.

  • As someone who ran and trained for a marathon on Keto… I felt good and I ran a PB! I feel good on carbs too and as a woman have an easier time when incorporating SOME healthy carbs in my diet. But I wanted to try Keto and it definitely had its benefits and can work for many people. I wouldn’t discourage anyone from trying it out for themselves. My skin never looked better than on Keto 😉 I am glad people finally stop preaching that you NEED carbs as a runner. The average Joe definitely doesn’t need to run on bagels and ice cream. For me it was a great way to lower my sugar intake long term, even though I did add healthy carbs back. Interesting topic, thanks for the video.

  • Even eating right was underperformance because environmental factors: high eat days and topigraphy….I resolved with isotonic drinks and energy gels….I have learned that eating doesn’t stop before de race but during as well….also I have learned that muscle pain can be related to dehydration but also stretching and post recovery

  • Don’t need carbs for glucose. In the paper you cited:
    “In the study conducted in keto-adapted ultra-endurance athletes, after a 3-h submaximal exercise, muscle glycogen decreased in both KD-adapted athletes and un-adapted athletes, with no difference between them [59]. In another study, keto-adaptation contributed to a slower glycogen drop during 1 h of submaximal exercise [51]. These results imply the metabolic flexibility of muscle glycogen regulation via gluconeogenesis and the conservation of glycogen, thus potentially contributing to the prevention of fatigue.”

    You cited to a paper. This is not a scientific experiment. For real science, read Volek and Phinney.

  • This video is really helpful! i have been struggling on what to eat ever since I been running. It turns out my diet has pretty much reflect what most of these runners eat.
    Morning: oatmeal + banana + raisen/strawberry/peanubutter
    Lunch: stirred fried vegetables + protein; or salad + protein
    Dinner: 1/3 carbs + 1/3 protein + 1/ vegetables
    Snack: 1 juice pack

  • I’m on KETO for the last 1,5 years, I lost 15Kg of weight, I run faster and I can do a 20K run fasted without gels and I’m feeling perfectly fine after that. I recover way faster. When you get really fat adapted you don’t need that much of carbohydrates. Check out Dr Jeff Volek’s study on endurance running.

  • Liz!!! You’re the best. I experimented with Keto while training, and I almost died. Well, I felt really sick and energy depleted anyway. I think more research needs to be done on ancestral nutrition such as how your body has adapted depending on the region of the world your ancestors came from. Is it possible that people in cold climates where grown food is more scarce function better on animal products vs. people in temperate climates adapting their bodies over time to more grains, fruits, and vegetables. Individualized dieting is the next evolution. Great research Liz.

  • I also lift weights (strength training)…..so I do tend to eat btwn 2300/2500 cals…….running 4 days a week. My protein level is a bit high…but I also eat mostly vegetarian meals��‍♀️

  • I’m doing keto for a couple months just to shift a few pounds prior to marathon season. In the first few weeks my speed suffered massively and even now, I don’t feel as explosive as I have done. I am not finding that it is beneficial to my training at all but i’m sticking with it as I have dropped about 8-10lbs so far in 4 weeks. I am hoping that the extra leanness will pay off.

  • This is excellent explanation. I’m a triathlete and was using keto diet for 9 months. Exactly how you explained what happen to test subjects is exactly my experience. I did good at low intensity, but higher intensity stuff I bonked out almost every time. I did get leaner and maintain good muscle mass, but sprints and Olympic distance triathlons my performance suffered. I eventually went back to eating more carbohydrates. I would definitely eat that way again when I ever stop high intensity events and activity.

  • Yes, this is why I have never done any trendy diets. I exercise regularly and average 80-100 miles a month running. I don’t step onto scales all that often but when I do I’m often under my target range. So I can keep eating anything.

  • As always great and useful video. I need to give liquids another try, they use to give me GI issues (maybe sipping them at slower rate). Thanks for the advise.

  • I’ve been over eating and I’ve felt the knee aches and back aches but atm I’m skinny and I’m trying to gain weight since I’m so motivated to better myself right now What should I do?

  • Wrong.

    The average keto person will adapt in a week. Athletics take longer for the transitions. For super athletes, it takes 2 to 5 weeks for them to get back to their previous levels and strength. They can then have better endurance almost immediately. They can have more speed or power.. because their endurance training would be prolonged or enhanced by the ketones.

    Zach Bitters does keto or carnivore with all of his training. However, he sometimes adds extra carbs a few days before a race to promote faster running recovery and healing. It’s hard for you to give keto advice since you have no real experience with it. In general, a super athlete can add a lot of carbs and still bounce back into ketosis, faster and more efficiently than the average person.

    It’s possible if you did a test yourself that it did not go well. But you may not yet be an expert on how to get keto done well. Many super athletes are customizing and you could not possibly get it customized for multiple athletes having very limited experience.

  • If you are a male recreational runner and want the cleanest, healthiest, most sustainable energyKETO all day. Trust me. Especially if you’re overweight. Fight through the two to three week adaptation phase. Once you break through…. indescribable. My first long run fat adapted had me laughing out loud at mile 10. Felt like I could have maintained that effort for a hundred more miles (againRECREATIONAL runner effort and pace).

  • I don’t want to win races… I just want to hold off bonking while ultralight backpacking and do more miles. I want to be able to go longer hrs on the trail. Not trying to lose weight while hiking because I’m losing it no mater what. I want to hike 350 miles in 15-17 days at high elevations on the PCT through the High Sierras. Right now I’m 195 pounds and 6’2″ tall and 65 years old. If I can burn my own fat I will not have to carry so much weight in food supplies on my back so far from my center of gravity. My BIG question is how many of my own calories in body fat can I burn per day. Is there a limit to what the body can burn of it’s own fat? I dont what to reach the very limit but I would like to know what it is. How can I find this out? Backpacking is a 12 15 hr a day event for. At this point I’m carrying about 1 pound of food per day of hiking which is 2,000 calories. I would like to get that food weight down to half of that if I can. I’m already doing Keto Diet for the last year. I was 220 pounds. Now 190, Have gotten down to 175 after a backpacking trip and felt great. I dont get hungry while hiking but I’m hungry all the time after I get home.

  • I did my pb 10k today 58:16 yesterday it was 103:3x temp is about 36degrees I have 2 6.5inch titanium screws in my right hip from a serious car accident last August I think I’m doing good I grew up fat and i wasn’t active I never played a sport or anything for the important years of my life 8-17 but I did a mile 6min flat 3 separate times I did it all by myself I think I’m doing great because I was obese and now I can do a 10k no problem my heaviest I weighed like 240 now I’m at around 177 I’m 6’2 inches I’m going to go vegan sometime here soon everything plant based is better

  • If you eat a very large carb meal the night before in one sitting. wouldnt you think that the body can not process all that glucose at once. You would be over the rate of glycolosis synthesis uptake and wouldnt then some of the glucose turn into fat. With that in mind wouldnt it be better to space out your meals over a couple days before?

  • How about doing a video on a recommended diet for runners who are diabetic or pre-diabetic? Would it be similar to a keto diet since diabetics are required to limit their carbohydrate intake?

  • I’m currently running 4 miles a day, 6 days a week. For the past few months, I’ve only been eating one meal a day. My cheat meals is on my rest day.

  • Very accurate explanation from my experience. Went keto for a month and my pace suffered, doing 3 to 4 days low carb now and more carbs two days before race days.

  • I just did keto for 4 days with 0 carbs, but only ate 900 calories a day. I did eat 3 eggs as part of that and a lot of protein. I did not feel hungry and was fine doing weights, but running was joke. I run fasted and only eat in a 2 hour window. Was the problem the lack of calories? I normally eat 1600-1900 calories and am not fond of fat.

  • Great video Coach Elizabeth, I have had to make some adjustments in my diet recently as I have had some weight gain whilst my training hasn’t been as intense as in past winters, I’ve always wondered about the Keto diet but I guess being vegan doesn’t help with it. Thank you for the information though.

  • Great info. Personally I like a banana pre run, gels every 40 min of the run, switching between water and water/scratch during the run.

  • Im not sure I love running and walking today it was 2 and a half hours. I had to eat about 1800 calories though I’m seven stone 2. Some days I’ll eat as much as 3000. Im a very thin boned lady and can get away with it though it’s not always the best look. I’ve trouble eating too little or far too much. I gained seven pounds during quarantine was gaining 2 pounds a week and then lost weight within a day or 2. Is this unsafe? My deficit is 1000 calories today have run for over 2.5 hours. Habe tried extra meal to keep deficit reasonable. Get short of breathe is that unsafe? Sometimes I worry I’ll strain my heart. I forget to eat and run or walk too long. I feel kind of silly asking that question. Thinking of getting glucose monitor as I get very sick after long runs. It’s hard for sugar to go back up. Yes I am an anorexic but trying to learn how to fuel properly.

  • I’ve ran 2 half marathons fasted before, a full day in to a fast. I did notice “physique” wise, I did not lose stubborn fat, or noticeable extra fat, but do lose overall body size, due to the depletion of muscle glycogen. I’ve also noticed physique wise, that once I get carbs back in, my muscles literally immediately “plump up” again. PERFORMANCE wise, I will say this, mentally, and physically running 13 miles FASTED is a wild in the zone/zoned right in experience. Mental clarity, extreme focus, exhilaration, and peak performance. It was a thing of beauty. You obviously have to have EXPERIENCE with both fasting, AND half marathons to try it though!

  • I’ve run a few half marathons ( I’ve lost track of the exact number), and for me personally, I feel better fueling before the race and not taking anything in during the race.

  • Thank you for an informative video. I’ve started running in the last few months and I’m loving it. But having spent the last year tackling my (over)weight issues I find it very difficult to eat carbs as I let myself believe the ‘carbs are bad’ mindset. Your video is helpful to me.

  • I’ve struggled with my weight my whole life and it’s safe to say that I’ve tried a LOT of diets… The Keto diet is the only one I’ve managed to stick to and the weight is literal55ly melting off my body.

    Unlike other diets where I am feeling hungry all day and food is constantly on my mind, the keto diet has completely eliminated this, I actually NEVER feel hungry with this way of eating!

    I would definitely recommend anyone struggling to lose weight to try these custom keto meal plans as they really have been a godsend for me.

  • Black coffee and an apple before a run for me. Works pretty good. Just enough caffeine and natural sugars. I make sure the apple is small so it doesn’t mess with my stomach.

  • I’ve not done anymore than a 10k, but I’m ketogenic and I’ve had no problems. Still, there are keto athletes, like Tom Brady, who do carb cycle.

  • If you’re a morning runner like me, I eat the most calories for dinner before 6pm then don’t eat until the next morning around 8am then that will be oats. Then eat light through out the day. Days off balance the meals.

  • So here’s the truth on keto. As I’m on it and training for a half on keto with no ill effects. You never loose glucose ever. Your body will make glucose from breaking proteins down if needed. Now most keto goers are using 20 net carbs a day. Which will give you more then enough glucose. So to burn fat you do need glucose as well. So to say a keto racer doesn’t need glucose is wrong or that it’s gone in the body. Now to make it more sensible for marathon or ultra you train in low hr build the aerobic base. As this happens your aerobic speed will increase. Many runners on keto are running sub 5’s easily and have gone sub 4’s close to 3’s.

  • Good Morning!�� I am watching this video and I am coming into it as a skeptic of fad diets… I am firmly based in a common sense approach of eating a balanced diet with portion control coupled with exercising to maintain weight and overall health… I cannot wait to hear your whole video!

  • I’ve tried low fat high carb. And high fat low carb. The low carb works way better. Also a massive change in how long I can go before hitting the wall.

    Steak and eggs for breakfast works better than “easily digestible carbs” runners are told to eat.

  • just listen to your body when you eat. be mindful of the quality. the quantity depends on how you feel that’s why i recommend eating without distraction to really know if you feel full/satiated.

  • Interesting topic. Note: John Kelly (Barkley finisher and recent Spine winners) according to him in recent Ginger Runner interview fuels with nothing but sugar Mo Debbie cakes! ����‍♂️��‍♂️

  • Agree that Keto yes or no is not relevant for non-elite runners regarding performance, but do not initiate Keto adaption just before a big race since it can risk flushing out minerals big time. That side-effect is called Keto flu and it is a real thing. Not for all but for some. It is a risk of temporary brain-fog. Not fun at all. You need to know how your body reacts. That will be quite individual. If you wish to try Keto expect a month of adaptation regarding your running performance. The Keto-engine takes time to rev up….
    Key question here is also As a runner why even consider Keto? unless you would like to loose weight or has some kind of blood sugar issue.
    If you would like more performance as a runner try beet juice. But that has carbs so not Keto.

  • Insulinimia contributes to the fast majority of metabolic syndrome diseases (heart disease, Alzheimers and dementia, arthritis, diabetes, insulin resistance etc. The inflammatory effects of repeated and sustained insulin spikes are corrosive to arteries, joints, gut health, hormonal regulation, lipid profiles and much. more. We’re not there yet as a society as we’ve been misled for so long worrying about fat and cholesterol when in fact sugars and grains are the drivers disease. Hard for folks to wrap they’re head around the fact that youre6better off with eggs and bacon than cheerios and a bagel. I found out the hard way as a former vegan/low fat athlete. It does not make you bulletproof. You can’t run enough miles to counter the lifelong damage from eating refined foods, grains (of all kinds) and sugars. To the extent you eat carbs, get them from from copious vegetables, nuts and seeds, low fructose fruits (moderate).

  • What I typically eat:
    Breakfast:
    . oatmeal, banana, blueberries, almond milk
    . Green juice
    Lunch:
    . Salad with kale, spinach, almonds, and cucumbers
    . Protein shake using garden of life sport protein powder with almond milk
    . Sometimes I have another green juice depending on how I feel
    Dinner:
    . sweet potato
    . Quinoa with kale
    . Broccoli
    Snacks:
    . Tumeric tea
    . 3 cutie oranges
    . Tumeric sweet potato soup if I am extra hungry!
    A food diary is a great idea! I need to try that because I have been feeling more depleted in my runs lately☹����

  • Cool if this works for some people. I’m old school and like loading carbs for my fuel source. You explain this really well as I wasn’t sure what the Keto diet was in any kind of detail before your video. You’re the best!

  • Great video! However i am not a huge oatmeal fan so seeing so many people say that makes me cringe lol.

    Generally my meals are (the 1 and 2 does not mean i have 2 of each meal, but what i rotate through so i don’t get bored)

    Breakfast 1 3 eggs and toast, OJ or a fruit/kale smoothie
    Breakfast 2 sausage links, yogurt, OJ or a fruit/kale smoothie

    Lunch 1turkey and cheese avocado tortilla wrap, carrots and / or sugar snap peas, chips or pistachios
    Lunch 2 broccoli and cheese soup w/ bread/crackers, some vegetable

    Dinner 1 chicken tenders, pasta and veggies
    Dinner 2 fish, pasta and veggies

    Misc. snacks Clif bar, oatmeal w/ bananas, yogurt w/ honey and walnuts, almond butter and toast, apple w/ PB, english muffin w/ PB and raisins, pasta, pretzels w/ PB

  • A ketogenic diet is a diet that puts you into ketosis and its much more than what you are putting in your mouth. If one is inactive getting into ketosis requires carb restriction. If you are engaging in endurance excersize one can get into ketosis by simply running. Adjusting carb intake based on activity is one strategy to stay in a ketogenic state. There is also debate on if one needs to be in ketosis all the time if you don’t have a medical reason to do so. There are some that believe that being in prolonged ketosis may not be the best for everyone.

    I am on a low carb high protein diet & I am able to stay in ketosis despite my high protein intake. Going out for a 10-20km run is a great way for me to get into ketosis.

    I would agree with finding what works for you. I like the point that you make that you don’t have to be consuming sugar at every opportunity in order to run.

  • Question. So I have the capsules of endurolytes, which has those things that we lose when we sweat, like sodium potassium etc. Should I take those every hour ON TOP of what you said here with eating carbs. Does it replace it? I’m new to running and kind of confused about all this:( Would I be fine at the hour mark drinking 16 oz of coconut water and popping an endurolyte, and then every 20 min drink 8oz water? I live in Miami with hot hot hot conditions!

  • Excellent coverage of the topic! Thank you! I never made changes to the way I eat to accommodate my running. I lost some weight at first but then my weight stayed stable. I only run because I like it so I do not believe that changing the way I eat to improve my running performance would be appropriate. I eat healthy I.e. no process food or sugar and I follow the meditarean diet. It works well for me. I do not run longer distances than 10 kms at the time. The big advantage with that approach is that I only depend on real food for my energy. I tried running a race after a fast of 16 hours and the only issue I had with was a little lack of energy at the end of the race which is not a big deal. So life is good. In short a healthy balanced diet with a lot of vegetables is all what I need for the running I do.

  • Hey Coach Elizabeth �� Great video and great to see the sun. Cold and wet in ���� I have cut back on the treat foods, eating more healthier. Thanks for the recipes �� Park Run tomorrow. Another PB last weekend 30:05 (5 seconds I was gutted), 10k Trail Race on Sunday. Is TRE coming to The National Running Show in January 2020? Have a great weekend see you on the trails ��

  • I run fasted a d in training I ran 22km at my MAF pace in a fasted state. I am training to run a marathon and wanting to do that in a fasted state then refeed with heavy protiens and fat.

    I am not sold on carb intake for endurance running. I am experimenting on endurance in a fasted state!

  • For anyone starting keto please do listen to this false information. Yes if you are an athlete you need carbs. But how many athletes are watching this channel..watch Thomas delauers channel and be real with yourselves. If your fat, go keto and exercise.

  • wow great video! i think you are maybe the smartest person on youtube. my DW is keto but she doesnt run ultras, i do but have a hard time on keto. even DW says it’s not for everyone…plus there are other drawbacks for gut health at least for me…and eating a lot of meat is not good for me, the animals or the planet

  • Awesome information! Loved the video. As mentioned, every diet and lifestyle is individually based. What works well for others may not work for you and vice versa. You should always do your research based on your needs, health and with the help of a physician. Good resources for this type of information especially and active lifestyle while on keto. Definitely a must is Dr. Anthony Gustins Podast, Luis Villasenor of Keto Gains, and Thomas DeLauers YouTube channel. For the ladies you have to check out Leanne Vogel. Thanks again, keep feeding great information.

  • I’ve lost 38 lbs. since July on Keto. Along with running 2 miles three times a week and weight lifting. A regular diet with that same exercise only got me down 15 lbs. then nothing more for months on end.

  • I am a distance runner but having shortness of breath when I eat 100 carbs a day I cannot cope without them even when taking the day off. I got severe anemia doing low carb. I have no idea why but its not worth it.

  • Intermitent fasting is a good way to get fat adapted. It’s been getting a lot of attention for being a fat loss method lately. (Because its literally your body becoming fat adapted and using it as energy) But its benefits are much greater than just fat loss.

  • Not sure if you know about Peter Attia. I really like his personal research and process, as well as videos. http://eatingacademy.com/dr-peter-attia
    Also Ron Rosedale who is more into diabetes and cancer in relation to high-fat / low protein but his videos are very rich with information http://drrosedale.com/about