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Thread: Interested in Keto running page

  1. #1
    FireFinder's Avatar
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    Interested in Keto running

    Primal Fuel
    I am interested to learn more about running longer distances while VLC and using fat as fuel. Anyone have a guide they can suggest? Or any experience to share?

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    The Art and Science of Low Carbohydrate Performance by S Phinney and J Volek.

    I think Peter Attia does low carb running as well - eatingacademy.com

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    chronyx's Avatar
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    I've got a copy of Ketogenic diets and physical performance by Stephen D Phinney as a PDF if you want it. Good stuff.

    Abstract

    Impaired physical performance is a common but not obligate result of a low carbohydrate diet.
    Lessons from traditional Inuit culture indicate that time for adaptation, optimized sodium and
    potassium nutriture, and constraint of protein to 15–25 % of daily energy expenditure allow
    unimpaired endurance performance despite nutritional ketosis.
    Last edited by chronyx; 05-15-2013 at 12:23 PM. Reason: Edit: I think my Stephen D Phinney might be the same as upupandaway's S Phinney.

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    FireFinder's Avatar
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    I've got a copy of Ketogenic diets and physical performance by Stephen D Phinney as a PDF if you want it. Good stuff.

    Yes, would love a PDF copy... is email best way to send? PM me, if you have a chance. Thanks so much, really interesting stuff!

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    MaceyUK's Avatar
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    Hi Firefinder, I am a low carb runner and I can recommend it. It's really tough to begin with as your body is not used to utilising fats for respiration. The first time I did a low carb run I bonked at about 6 miles (after a month of VLC eating)and had to walk. The next run I could maintain a slow and hard jog at 6 miles but hills were out of the question. now, nearly a year on I am running over 20 miles with no carbs.
    Mitochondria in the muscles can use fats but there are a few extra biochemical steps to release the energy. Once your mitochondria have built up in number and efficiency you are good to go but this adaptive process takes a while and you have to suffer the indignity of watching lesser athletes fly past you in the early stages of adaptation. Medium chain triglycerides are a great way to get your mitochondria onto the "diesel" and there are plenty in coconut milk. You can also buy them in a pure form but I'm not convinced of the need.
    Saying all that I am aiming to be metabolically flexible enough to burn whatever fuel is available to me so that I can eventually run the same on whatever fuel source is available to my body at the time.

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    Will coconut oil help start the adaptation while going VLC? I am helping a friend / Iron Man Competitor who has a race at the end of this month. After that he & I are converting him to the primal WOE as he is unhappy with performance level and recovery times at 47 years old

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    If that PDF is available I would like a copy as well

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    Coconut oil is great for "persuading" your mitochondria to metabolise fats. A good "bonk run" helps the process too. Basically deplete your glycogen completely and then go for a nice, slow jog. Drink plenty of fluids and restock on salt. If your sweat is salty as Popeye's jockstrap you're doing it right

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    Sounds like our plan of roughly 3 weeks of VLC / and coconut oils with the 1st being rest only 2 nd being 50 % of max training building up to a

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    Primal Blueprint Expert Certification
    Bonk by the end of week 3 should get him on the fat burning train

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