Ketogenic Diet Endurance

[kwal]

Quick check in.

I did a very intense trail run this weekend without taking in many calories beforehand, and it went very well. I actually felt very strong as the run progressed though that is something I notice when on a normal diet.

This morning I crushed my legs with 40 135lbs squat cleans, box jumps, weighted lunges and two miles of 400 meter sprints with 45 second breaks. Everything was as fast as possible. I felt very strong throughout, but the last two 400's were tough. My legs felt fine, but my head was foggy. I had a strong urge to close my eyes and sit down. 10-15 minutes after the workout, I felt normal. I can't say if the diet contributed to this feeling because it was a difficult workout with a high HR for about 30 minutes straight.

Cheers!

 

[kwal]

I just completed a 13 hour adventure race relying completely on fat for fuel. I felt perfectly fine without a carb up before the race or carbs during the race. I also carried a 65 lbs ruck throught the race with no issues. This diet is going very well, and my homemade "quest" bars are great race fuel. I've been looking into SuperStarch for my multi-day races. Any opinions?

 

[z82]

You have a recipe for those quest bars?

 

[kingpeon]

Keto would be terrible IMO for racing since you will be expending a lot of energy and cals running long distances and your body needs glucose to fuel high intensity cardio. I would highly recommend incorporating carbs. You don't need to over do it though.

This is incorrect. Free fatty acids are just as effective as glucose for use in endurance training.

 

[kwal]

These really aren't "quest" bars. My wife and I just started calling them that because they are our alternative to real Quest bars. This is the recipe I made up combining various other recipes I've tried. These taste good and have a great macro profile.

Two Bars

1/4c golden flax meal
1 scoop isopure zero vanilla
2tbs raw almond butter (Trader Joes is great)
1.5tbs coconut oil
1/4tsp almond extract (1/2tsp taste preference)

Mix in a bowl with your hands and shape into two bars. Throw them in the fridge, and they will stiffen up and stay that way at room temp due to the coconut oil.

293 calories
1g net carbs (6g fiber)
24g fat
19g protein

I use a whole jar of natural almond butter and make 28 bars.

Enjoy!

 

[z82]

Those look great, thanks for sharing. Btw I love isopure, im currently on the banana cream, tried chocolate and cookies n cream already. Great no carb isolate!