I keep a low carb diet, 125-175g a day, I have found that I am "slow" to warm up and can hang with the faster cyclists for the first 20 -25 miles. Once my body begins burning the fat for energy I am able to compete for the lead. I find that I am much stronger at 40-60 miles than I am at the begining of the ride. My Dex shows a peak early in the ride as I burn off on board carbs and liver dump, than it flatlines for the end of long rides.
I am still honeymooning and am making enough insulin to deal with the low carb diet on my own, as long as I ride consistantly,(125-150 miles a week) and at a high intensity, I can avoid the insulin injections.
when i eat super low carb (30-40 grams a day) i can do long runs without droping low and without needing to eat food to maintain energy- i have a marathon coming up mid Oct that i plan on eatting this low carb during the taper so that race day BS is not an issue (if anything i have to make sure i dont drink sport drinks becuz even though i am running it will cause a huge spike) right now for training i run every other day and i have a lot of carbs right after the run but the rest of the time i only get carbs from nuts or veggies
During a recent six hour endurance MTB race, I carried hard boiled eggs in a jersey pocket and consumed them as needed for food intake. I did drink G2 gatorade, cut in half water, for hydration. If I only eat carbs at a meal I spike, if i only eat protein I spike, if I balance protein and carbs bg's are stedy.
read this guys stuff at the eating academy - great stuff- forgot to mention i pump with cgm now n then
I've read just about everything Phinney has written and also had the opportunity and privilege to have an extended internet conversation with him regarding low carb athletic performance. One of his assertations, that I'm still a bit skeptical about given findings on enzyme actvity in the glycolysis pathway in response to low carb diets, is that a low carb diet will result in a more efficient use of glycogen.
I think clearly current research shows that endurance athletes can benefit from low carb diets. Certainly there is no reason for endurance athletes to avoid them IF, and it's a big IF, they take the time to supplement properly. I would say that's one of Phinney's most compelling findings.
Given the benefits to BG control from low-carb diets, there is no reason to think that diabetic endurance athletes couldn't also benefit if proper attention is paid to supplementation.
correct about the supplement - i really have to make sure i get enough salt or i get head rushes/lightheaded - this is something Peter Attia gets into a bit-
As far as supplements go, what do you do? Just salt or a Mag/K supplement also? Where I am living, bullion cubes don't exist and I don't really have the time to make my own bullion. I haven't really felt the negative side effects described in going ketotic and I suspect it is because I have been adapted to low carb for so long but maybe I am just honeymooning.
yah i never had "negative effects" mainly just when i drink too much coffee and water i need to make sure i add some extra salt to my eggs or chx or beef - yah I guess supplement is a miss leading word - i dont supplement - i just meant i add a lot more than normal because without all the processed food my salt intake is down --another interesting thing i have been messing with is Mark's Daily Apple says we normally drink too much water and i used to drink a pot of coffee and 130oz water a day- i have now been doing 1/2 a pot of coffee and maybe 90-100oz of water and the head rushes have seemed more rare
congrates on finding somthing that is working- i too find my BS is so much better when I am ketonic - and i too find the lows not an issue like you said with the 55 not being bad- i think becuz we are burning fat its not a fast drop which i think may be the reason for the signs/symptoms- keep rocking the Low Carb
Yeah, anectdotally, I have to agree with the idea that BG trend, as much as BG reading, affects performance.
I don't low carb but I notice that a hypo is not a hypo is not a hypo. If I'm under 60 and the BG is stable or even dropping slowly, I can keep working out with a minimal affect. If my BG is dropping fast, even BGs in the 70s, certainly the 60s, will practically stop me in my tracks.