How To Fuel Long Runs When Following A Low Carb Diet

#LCHF #endurance #longrun
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NOTES:
- Fueling during longs runs typically just water and electrolytes.
- When volume is high and time between sessions is short a fatty fuel source can be useful in offsetting too high of a calorie deficit (most useful when weight maintenance is the goal).
- Final 6+ long run sessions before goal race/event should be divided into two categories: fat burning field test and race day nutrition rehearsal.
- Fat Burning Field Test: Utilize 3+ of your long sessions to gauge what your energy levels are like in an aerobic state without the presence of exogenous fuel sources.
- Race Day Nutrition Rehearsal: Utilize 3+ of your longest sessions to practice your goal race/event day fueling strategy.

[@kronikzblehtcgs3303]

I tend to feel so tired if I eat carbs before a run , I seem to have more energy and oxygen when I depend on fat as my primary fuel, but that’s just me and how my body works .

[@TheBramptonValleyRunner]

Great video, I tend to run the majority of runs fasted then introduce some kind of carbs around race time, this has worked for me in the past 🙂👍🏻🏃🏼‍♂️

[@Smilinginerie]

"My goal is performance" Great info. Thank you.

[@ZachBitterUltra]

Thanks for checking it out!

[@AlanWil2]

When I run, I like to start slow then taper off.

[@ZachBitterUltra]

Haha :)

[@richardmiddleton7770]

If you're following a high fat diet and are also doing fasted morning runs you will be pretty fat adapted. As long runs are at an easy aerobic pace you should be able to do them fasted for 3-4 hours.

[@reflexion9958]

And for intense aerobic activities (swimming, soccer) do you think it is possible without carbs? Eating liver for exemple ?

[@richardmiddleton7770]

​@reflexion9958 it depends how long your swimming for but a soccer game is only 90 minutes.

[@aliasgharkhoyee9501]

And remember that most people will have about 1-2 hours of glycogen reserves available for higher intensity exercise, so it's not the case that you only have fat reserves if you're eating a low carb diet.

[@JoshBye99]

I'm thrilled i found your channel. I run in the Spartan Canada events. I've been eating a ketovore way for over a 1.5 years now. I cant believe the performance ive been able to do. I have my first long ultrafecta weekend coming up. 50k 60 obstacles with HUGE elevation following a 10k and 5k the next day on the same mountain. Any advice to help offset the cal lost preforming ? Was thinking LMNT in my water along with MCT oil. I also have some Ketobricks on they to help for fuel.

[@walkhumbly8577]

Thanks!

[@aetnarvas]

I find these videos very useful. They make lot of sense to me. So I started to follow your example couple months ago and felt good. Next Saturday we'll know HOW good :) Racing 24 hour run in Kokkola Finland. Thank you!

[@ZachBitterUltra]

Awesome, thanks for checking them out and glad they have been helpful. Best of luck at Kokkola!

[@aetnarvas]

@@ZachBitterUltra It really worked! Energy was high entire time. Unfortunatelly the course and my old knee injury didn't match and the result was not good. I had to walk most of the time. Next day the legs were fine. Really amazing recovery.

[@jameshydes6499]

Great information Zach, being following you for a while since I saw you on Joe Rogan. I have a Ketogenic diet also and struggling to know how to fuel my runs. I know it just comes down to trial and error and whatever works for the individual. You didn’t mention in the video if you eat before a run?

[@boyceway5947]

He mentioned that before runs he just fuels on water and electrolytes in order to use fat stores already in his body. I read on another article that the day before a long run he loads up on fat. I do this as well. 4000-5000 calories the day before of primarily eggs, bacon, steak, avocado, and almonds.

[@richardmiddleton7770]

The whole idea of being a low carb athlete is so you don't have to worry about fueling!

[@ZachBitterUltra]

It is context dependent. For some, the goal is to minimize versus eliminate fueling needs. There is a fair bit of space between zero and 100g. Race specifics will also be worth considering. Even Prof Noakes suggests some carbohydrates to the degree they keep blood glucose stable is a good idea. When I was preparing for my fastest 100 mile race, I got my fat oxidation rates tested. I discovered at the pace I did that event (6:47.5/mi) I would burn 80-90 percent fat. I built my carbohydrate fueling strategy around the portion that wasn’t fat.

[@mjaynz]

Be cool to see you cooking some meals Zach

[@brookemorrisseau4586]

You should try coconut oil- it’s a medium chain fatty acid and processed very quickly ! Trader Joe’s makes 15g packets that you could easily have mid race

[@Kwildcat13]

Except coconut oil isn’t carnivore so for carnivore racers it’s wouldn’t work

[@SethCorbinMusic]

Coconut oil is not good for carnivore diet

[@everythingbarlow2069]

Thank you for this!!!

[@squatzilla]

Hi Zach, great video and insight, Can I ask which XMD electrolyte are you referring to (the link you provided to xmd doesn’t go to any particular product or list) In the video you say you use a slow drip of carbs and I recall you tie your carbs with your hydration? But in the description you write that you only take water and electrolytes, or am I mistaken? Thanks, Ian

[@ZachBitterUltra]

I use the Hydro-X product for electrolytes specifically. The Fuel-5 does has some electrolytes in it as well, but is primarily a fuel source.

[@Maxandshe]

Thank you for that Zach. What electrolytes do you recommend for Fat adapted runners?? Mid marathon. Thank you. 🤔

[@ZachBitterUltra]

No problem! There are a lot of good options. I use this: drinkLMNT.com/HPO

[@Maxandshe]

@@ZachBitterUltra thanks so much Zach. Onward n upward now.

[@ZachBitterUltra]

@@Maxandshe no problem at all!

[@katiatasche8099]

Hey Zac, whats about fast running like Interval running? Feeling weak and sick during high speed runs?Kind regards

[@ZachBitterUltra]

Hi Katia, thanks for reaching out. Are you saying that is what you experience when doing fast/short intervals, or asking about when I would do them?

[@katiatasche8099]

@@ZachBitterUltra :-) good question. well thats wht I experienced and I am asking you if it is better to eat carbs pre work out (higher speed runs) maybe two times a week on a low carb basic diet...

[@ZachBitterUltra]

@@katiatasche8099 That is typically what I do. If not right before, the previous meal. Dr. Dan Plews just posted a good video on this here: kzbin.info/www/bejne/nIXOkpSGr9uUZpI

[@Outdoorliving74]

How can u tap into body fat when training when u have virtually none? I’m expecting your body fat % would be around 5-6%……

[@suxxid100]

Your water:electrolytes during running is 500-700mg electrolytes per liter of water. But my question this then if you can please tell me the ratio of the different electrolytes in, for example, 100mg of electrolytes(so how much of magnesium, sodium, calcium, potassium)?

[@ZachBitterUltra]

Should be mostly sodium. You will only lose about 150mg of potassium per liter and approx 8mg of mag. Here is a deeper dive into it all: kzbin.info/www/bejne/m4bcaqiHaLF1Z7M

[@amishadowbanned6264]

I'm 2 weeks into carnivore, NO CARBS or sugar but I crash HARD the day after exercising(running a couple miles at moderate to high intensity). When I run in the morning I feel euphoric ALL DAY long, the next day it feels almost impossible to get out of bed and I'm dragging through the day. I use a bunch of salt daily, I also use "no salt" potassium and I take chelated magnesium daily. Does anyone have any advice?

[@amishadowbanned6264]

I'm a dude 5'11 125lbs

[@MansoyHumilde777]

Try to up your fats. More fat than protein is key

[@ZachBitterUltra]

Sounds like it could be your glycogen stores are not quite keeping up. Keep in mind, even if you eliminate all carbs from your diet, you will still dip into glycogen as you move up the intensity spectrum. So, even if you transition your body to require very little glycogen at lower intensities, you will still need some at higher intensity and if volume is high enough at low intensity you could still dip into it. This is why I don't eliminate carbs altogether when in structured training. The other possibility is you are not quite getting enough calories and are quite lean, so your body is a bit upset after a longer session.

[@amishadowbanned6264]

@@ZachBitterUltra I really appreciate your advice! Thanks for taking the time to reply.

[@ZachBitterUltra]

@@amishadowbanned6264 no problem!

[@samanthajenkins2399]

I have a lot of teeth issues and I train fasted (no claories for 20-21 hours). I guess I must be some sort of fat adapted? I don't do keto though, except the occasional couple of days every few week to drop annoying water weight. I thought to do very long > 25km runs that you would need {tooth killing gels), I have not run over 21 km fasted.

[@klowther247]

I started eating high fat low carb in July 2019 after a 5 day water-fast. I was training for my first marathon in Oct '19 (at tough trail race) and like you, training fasted. In Sept, I had a 20 mile training run and was enjoying it so much that I continued to 50kms, no fuel, no 'tooth killing gels', it was amazing! In the marathon, fasted, no fuel only water, I was flying from 19 miles! In last 7 miles I was passed by 4 people but passed 63!! (from the split timing data at 19 miles). During the race, I was astounded by the vast majority 'popping' gels almost constantly!!! Stick to fat burning adaption, it is incredible for endurance and much less hassle!

[@samanthajenkins2399]

@@klowther247 Thats encouraging to hear! I think it generally more difficult for men to get fat adapted than women so if you can do this, thats great! I take electrolytes like zero (no sugar or carbs). What great about fat adaptation is that you take it with you, like walking into an exam when you actually know the material.

[@klowther247]

@@samanthajenkins2399 That's great! You may have already seen talks on KZbin from Prof Tim Noaks and Phil Mafetone on running fat adapted but if not I'd highly recommend having a look, they were priceless for me! Happy running! :)

[@samanthajenkins2399]

@@klowther247 I will look them up. I can't do long term keto as I can't get enough calories. Fat is not very digestible for me.

[@katiatasche8099]

Hi Zac, what do yo think on high intensity running like sprinting/ high tempo race running on a low carb/carnivorish diet? Body feels not motivated for that with this nutrition, long slower runs work great though, kind regards from Germany

[@katiatasche8099]

Zach, sorry

[@MarmaladeINFP]

It probably depends on individual factors. On keto, I feel fine with sprinting and fast running. But I'm not doing it competitively. All that I know is that I'm healthier, I have more energy and stamina, and I'm faster than most people on a high-carb diet. Exercise feels easy and relaxing in ketosis. And even when I do a more intense workout, I recuperate more quickly.

[@noname-bt9ky]

based

[@ZachBitterUltra]

Thanks!