Most runners are aware of the nutrition for running and share several beliefs: preparing a good meal before a race, eating a recovery meal rich in proteins and carbohydrates, staying hydrated, eating a lot of carbohydrates the day before a long race, etc. Then there are diets, including the ketogenic (keto) diet plan, which manifests with more energy and weight loss.

 

Is the high fat, low carb ketogenic diet ideal for runners?

 

To answer that, one needs to understand what the ketogenic diet is all about.

It is a diet high in fat (70-80%) and low in carbohydrate (5%) in which the body is naturally forced into ketosis, a condition in which the body does not have enough carbohydrates to his energy. By this lack, the body replaces its source of energy with ketones which will fuel the body. Hence its name.

Before further reading, it is highly suggested that you consult your doctor regarding the ketogenic diet. It is not for everyone and your doctor will be able to tell you if it is safe for you.

 

What happens in ketosis?

During training, the body uses stored carbohydrates for energy. Once deprived of reserves, usually during a long race, you hit a wall and fatigue sets in. With ‘modern’ eating habits, we often eat 3 to 6 meals a day, so our body is not used to using reserves (lipids), so we do not know how to use them well.

 

But what if our body is used to burning fat for fuel? Could it be that we have more fat stores than carbohydrate?

Running at the start of a ketogenic diet is by no means suggested as the body is not used to its new primary energy source. Especially since most people experience side effects in the first 3 weeks of ketogenic flu (keto-flu) like dehydration, mood swings, dizziness, fatigue, etc.

For those who are familiar with the ketogenic diet, and have been in ‘keto mode’ for some time, you have surely felt a new level of energy as your appetite is reduced. Since your body is used to burning fat for energy, going for a run will seem easier.

 

My experience

It seems to me that no matter what we can read, learn and be told, the best way to know it is to experience it in order to arrive at our conclusions.

For my part, after 9 months of following the ketogenic diet, in addition to intermittently fasting, I can easily go for a 10km run under 45 minutes without having eaten for 18-24 hours. I don’t feel bad, exhausted or even hungry and the recovery is faster than before. My Fat% is around 28% at the time of writing this article.

For my long runs (+ 15km), I never ate in the morning, only black coffee, and I never had any notable problems. I even ran each marathon without having eaten for more than 12 hours. As far as I’m concerned, I observe that it suits me perfectly.

While there are so many variables for everyone to consider, running on a ketogenic diet won’t be inconvenient, as long as you are in ketosis.

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