Keto Running Fuel | Using Carbs for Your Keto Long Run

Summary

In this insightful video, the speaker discusses their experience with endurance training on a keto diet, specifically during a three-hour run. They emphasize the importance of consuming carbohydrates, demonstrating how 50 grams of sugar gels can enhance performance without disrupting ketosis. Despite concerns about muscle depletion, the speaker shows that both ketones and carbohydrates can coexist, allowing for effective exercise. Post-run, they measure their ketone and blood sugar levels, revealing that their ketones remain adequate despite the carb intake. This highlights the potential for endurance athletes on a keto diet to optimize performance while maintaining ketosis.

Takeaways

• 😀 Consuming carbohydrates during endurance exercise can enhance performance without disrupting ketosis.
• 🍭 The speaker used 50 grams of pure sugar gels during their run to maintain energy levels.
• 🏃‍♂️ Adequate carb intake helps prevent fatigue and muscle damage, promoting faster recovery.
• 📈 The speaker maintained a heart rate in zone two while running 31 kilometers in under three hours.
• 🧪 Ketone levels remained significant (0.4 to 0.7) even after carbohydrate consumption during exercise.
• 🔍 Blood sugar levels were higher than typical after the run, indicating a need for careful carb management.
• 💡 The use of glucose transporters during exercise allows for efficient carbohydrate utilization by muscles.
• ⏰ Timing of carbohydrate intake is crucial for optimal performance and recovery during long runs.
• ✅ Athletes on a ketogenic diet can still benefit from strategic carbohydrate consumption during endurance events.
• 🏅 The speaker's experience illustrates that carbs and ketosis can coexist in a well-planned endurance training regimen.

Q & A

What is the main focus of the speaker during their long run?

The speaker emphasizes the importance of carbohydrate intake while following a keto diet during endurance training.

How long did the speaker run, and how far did they cover?

The speaker completed a 3-hour run, covering a distance of 31.5 kilometers.

Why does the speaker believe carbs are necessary during endurance exercise?

The speaker explains that carbohydrates help maintain energy levels, prevent muscle depletion, and enhance performance during long exercises.

What type of carbohydrate supplement did the speaker use?

The speaker used gel supplements containing 25 grams of pure sugar each.

What were the speaker's ketone levels after the run?

The speaker's ketone levels were initially 0.4 and increased to 0.7 after 20 minutes post-run.

What did the speaker measure after finishing the run?

The speaker measured their ketones and blood glucose levels to assess the impact of carbohydrate intake during the run.

How did the speaker's blood sugar levels change during the run?

The speaker noted a blood sugar level of 7.1, which is considered high but acceptable during exercise.

What conclusion did the speaker draw about carbs and ketosis?

The speaker concluded that it is possible to consume carbohydrates and still maintain a state of ketosis while performing endurance exercises.

How did the speaker feel about their overall performance?

The speaker felt satisfied with their performance, running faster than expected while managing their heart rate effectively.

What key takeaway does the speaker want to convey about endurance training on a keto diet?

The speaker aims to highlight that appropriate carbohydrate intake can support endurance performance without compromising fat metabolism.