David Dack

Are you curious about diving into the ketogenic diet? Well, you’ve found the perfect spot to begin your journey.

In my own experience with the world of diet and nutrition, I’ve witnessed the ketogenic diet rise from a niche topic to a major player, especially among athletes and runners like myself. Over the years, this high-fat, low-carb diet has not just caught my attention but also transformed the way I approach my own running routine.

For many of us road warriors, the ketogenic diet has become more than just a dietary choice; it’s a compelling strategy for optimizing performance, fueling endurance, and tapping into a new level of potential. I remember the initial skepticism I had, but seeing the impact it had on my running peers made me reconsider.

Now, you might be wondering how to get started with this diet. That’s exactly what I aim to cover in today’s post. Stick with me, and I’ll walk you through the myriad benefits of the ketogenic diet and how you can embrace this powerful nutrition plan. It’s all about staying fueled, strong, and motivated, especially for those long runs.

Excited about the idea? Great, let’s dive in together.

What is the Ketogenic Diet?

The ketogenic diet, affectionately known as “keto,” is quite the culinary adventure, taking you on a complete macronutrient makeover. This diet fundamentally shifts the body’s primary energy source from carbohydrates to fats. Unlike the conventional diets that put carbs in the spotlight, keto turns the tables by making fats the lead actor in your nutritional drama.

Macronutrient Reconfiguration:

In the world of nutrition, macronutrients, which include carbohydrates, proteins, and fats, are like the lead characters in a play. The ketogenic diet stands out with its unique script of macronutrient distribution, setting the stage for a distinctive nutritional experience:

• High Fat: On the keto stage, fat takes the starring role, accounting for about 70 to 75 percent of your total daily caloric intake. I’ve learned to embrace healthy fat sources like avocados, nuts, seeds, and oils, turning them into the central characters of my meals.
• Moderate Protein: Protein plays a supporting role, contributing around 15 to 20 percent of daily calorie intake. It’s a well-balanced approach that ensures you get enough protein for essential bodily functions without causing an overproduction of insulin.
• Low Carbohydrates: In a traditional diet narrative, carbohydrates often have the lead role, but in the keto story, they take a minor part, making up just 5 to 10 percent of daily calorie intake. This dramatic reduction in carbs is a cornerstone of the keto diet, paving the way to a metabolic state known as “ketosis.”

The Endurance Athlete’s Dilemma

For endurance athletes, especially runners, switching to the ketogenic diet might initially seem like a paradox. We’ve been taught for so long that carbohydrates are the king of energy sources, quickly transforming into glucose to fuel our long runs.

Yet, the keto diet invites us to challenge this age-old belief, presenting an alternative route to sustained energy, improved endurance, and quicker recovery.

The Runner’s Quest for Keto Benefits:

So, what exactly draws runners towards the keto lifestyle, and how do they benefit from it in endurance sports? As someone who’s explored this diet personally, I’ve found several key advantages:

• Efficient Fat Utilization: At the heart of the ketogenic approach is “ketosis,” a metabolic state where the body becomes adept at using stored fat for fuel. For us runners, this means we can enjoy prolonged endurance and reduced reliance on carb-loading during long races.
• Steady Energy Levels: One of the most appealing aspects of ketosis is the stabilization of blood sugar levels. Gone are the days of energy highs and lows that are typical with carb-centric diets. Keto offers a consistent energy supply, ideal for long training sessions and endurance events.
• Enhanced Fat Loss: Many runners turn to keto for its ability to help shed excess body fat while preserving muscle mass. For those of us focused on maintaining a lean physique for peak performance, this aspect of keto is particularly attractive.
• Reduced Inflammation: Chronic inflammation can be a runner’s nightmare, hampering recovery and increasing the risk of injuries. The keto diet’s potential to reduce inflammation can be a game-changer, aiding in injury prevention and faster healing.

The Simplicity

Have you ever thought about trying the keto diet but felt a bit overwhelmed? I get it. Switching to a low-carb lifestyle, especially if you’re new to it, can seem daunting. But here’s the thing – it’s totally doable, and I’m here to walk you through it with some friendly advice and real-world experience.

First off, let’s bust a myth: You don’t need to be a keto guru from day one. Start with the basics and learn as you go. Embrace those mistakes – they’re your stepping stones to success!

So, what’s the deal with keto for runners like us? It’s pretty straightforward: high fats, moderate proteins, and low carbs. Simple, right? But don’t let its simplicity fool you. Each component plays a crucial role in fueling your runs and recovery.

Let’s break it down:

1. Fats are your new best friend: Think avocados, nuts, and olive oil. They’re not just tasty; they’re energy powerhouses.
2. Protein in moderation: It’s crucial for muscle repair, especially after those long runs. Chicken, fish, and tofu are great options.
3. Carbs take a back seat: This might be tough at first, especially for carb-loving runners. But reducing carbs can lead to your body efficiently burning fat for fuel.

I remember reading a study (I’ll dig it up for you) that showed how athletes on a low-carb diet could maintain their performance while improving fat burn. That’s a win-win!

And hey, it’s not just about the diet. It’s about experimenting and finding what works for your body and training routine. I’ve heard from many in our running community who’ve seen improvements in their energy levels and overall health after going keto.

Of course, it’s not a one-size-fits-all. What works for one runner might not work for another. That’s why it’s important to listen to your body and maybe even consult with a nutritionist who understands the unique needs of runners.

How to Reach Ketosis?

let’s talk about reaching ketosis – a key milestone for those embarking on the ketogenic journey. It’s not just about cutting out the chips and cookies; it’s a strategic shift in how you fuel your body.

Reaching ketosis isn’t an overnight thing. It’s a process that typically takes a few days, maybe up to a week. You’re aiming to consume no more than 20 to 30 grams of carbs per day. But remember, everyone’s different. Your journey into ketosis depends on your fitness level, training intensity, body type, and diet. For me, it was around five days, but your timeline might vary.

Now, let’s geek out a bit on the science of ketosis, especially for us runners. When you’re on a standard high-carb diet, your body breaks down carbs into glucose, which powers up most of your activities. But when you slash those carbs, your body starts an incredible transformation.

Enter ketones. With glucose in short supply, your liver begins converting fats (yes, even those love handles) into ketone bodies. These ketones are super fuels, powering not just your muscles but also your brain. Imagine that – burning fat while you’re brainstorming your next race strategy!

This metabolic switch is a game-changer. It means your body becomes efficient at burning fat for energy. For runners, this can translate into steadier energy levels, less dependence on carb-loading, and maybe even tapping into those stubborn fat reserves we sometimes struggle to lose.

But here’s a pro tip: don’t just dive into ketosis without a plan. Listen to your body, adjust your training as needed, and consider consulting with a nutritionist who understands the unique demands of running.

What to Eat?

Actually, plenty.

This eating approach is by no means a restrictive plan.

But that does not mean you can eat whatever you want—even when it comes to standard healthy foods, such as vegetables and fruits.

Note on Vegetables & Fruits

We all know veggies are a cornerstone of healthy eating, but in the keto world, they can be a bit of a puzzle. Yes, they’re packed with nutrients, but they also have carbs. And on a keto diet, carbs are something we need to watch closely.

But don’t worry, you won’t be veggie-deprived. The keto diet loves leafy greens like spinach and kale – they’re low in carbs but high in essential nutrients. And let’s not forget about above-ground veggies like broccoli and cauliflower. They’re your keto-friendly buddies, offering both flavor and nutrition without too many carbs.

Fruits: Now, this is where it gets a bit trickier. Most fruits are high in sugar, which means they’re high on the glycemic index. This can be a problem if you’re trying to stay in ketosis. But don’t fret, you don’t have to give up fruit entirely.

Keto-friendly fruits are definitely a thing. Avocados, for instance, are a great choice. They’re low in carbs but high in healthy fats – perfect for keto. Berries are another good option. They’re lower in carbs than most fruits and packed with antioxidants.

The List

I hope this comprehensive ketogenic friendly food list will help you make the right choices.

• Meats—red meats, steak, lamb, sausage, ham, bacon, chicken, turkey, etc.
• Fatty fish. Salmon, tuna, trout, mackerel, etc.
• Eggs. Mainly omega-3 or pastured whole eggs.
• Above grounds veggies. Such as cauliflower, broccoli, etc.
• Low carb vegetables. Most green vegetables, spinach, kale, onions, tomatoes, peppers, etc.
• High-fat dairy. Hard cheese, butter, high fat cream.
• Nuts and seeds. Walnuts, almonds, pumpkin seeds, chia seeds, macadamias, sunflower seeds, etc.
• Low glycemic fruits. Such as avocados, raspberries, blackberries, etc.
• Cheese. Mainly unprocessed cheese such as goat, cheddar, blue, cream, or mozzarella cheese.
• Healthy Oils. Such as extra virgin olive oil, avocado oil, coconut oil, high-fat salad dressings, etc. Opt for “cold pressed” options when using vegetable oils, such as olive, soybean, safflower, or flax oils.
• Condiments. Salt, pepper, spices, and some herbs.
• Sweeteners. Such as erythritol, stevia, monk fruit, and other low carb sweeteners.

What Not to Eat?

To enter the coveted ketosis zone, where your body turns into a fat-burning powerhouse, it’s essential to drastically reduce your carb intake. We’re talking about keeping it under 20 to 30 grams of carbs per day. Even when it’s tempting to sneak in just a little bit more, it’s wiser to adhere strictly to this limit.

This restriction means bidding a temporary farewell to some of the foods we often love. Staples like bread, pasta, rice, and sugary treats are off-limits as they’re loaded with carbs and can easily disrupt ketosis.

It’s also important to be mindful of certain fruits and vegetables that are surprisingly high in carbs. It was a bit of a shock to me to realize that even some foods considered healthy could be too carb-rich for a keto regimen.

The List

Here is a comprehensive list of foods to be eliminated or severely reduced on a keto eating plan.

• All grains. Including whole meal (wheat, oats, rye, millet, corn, bulgur, rice, buckwheat, barley, sorghum, amaranths, etc.)
• Grains products. That include bread, pasta, pizza, crackers, cookies, etc.
• Sugar and sweets. Mainly table sugar, agave serum, cakes, honey, maple syrup, ice creams, sweet puddings, etc.
• Sugar-free and low-fat diet products. These tend to be highly processed and may contain many artificial additives that can affect ketone levels.
• Starches or grains. Mostly wheat-based foods, such as pasta, rice, cereal, etc.
• Factory farmed fish and pork. These tend to be low in nutrients and high in inflammatory omega 6 fatty acids.
• Alcohol. Sweet wine, beer, cocktails, etc.
• Fruits. Except for small portions of avocados and some berries.
• Tropical fruits. Including mango, pineapple, papaya, banana, etc.
• Legumes and beans. Such as kidney beans, peas, chickpeas, lentils, etc.
• Root veggies. Such as carrots, yams, potatoes, sweet potatoes, parsnips, etc.
• Unhealthy fats. Such as processed vegetable oils, mayonnaise, etc.
• Refined oils. Including safflower, sunflower, soybean, cottonseed, corn oil, etc.

Here’s the full list of ketogenic foods.

Am I in Ketosis?

Curious about whether you’ve hit ketosis? The good news is, it’s pretty easy to find out. Let’s talk about how you can check your ketone levels, so you know if you’re on the right track.

Urine Testing

Blood Testing

Measuring blood ketones, specifically beta-hydroxybutyrate (BHB), is an excellent way to check if you’re in ketosis and if your keto diet is on track. It’s a bit like investing in high-tech running gear – more precise, yet more invasive and pricier.

The cost of a blood ketone monitor is around $40, and each test strip can cost about $5. So, if you’re planning to monitor your ketones frequently, you might find the expenses piling up quite fast.

However, ketosis isn’t just about test readings. Your body sends several clear signals indicating you’re in ketosis. From my experience, here are a few telltale signs to watch out for:

1. Mood and Alertness: You might experience a change in alertness, similar to that invigorating clear-headedness after a good run.
2. Frequent Bathroom Breaks: It’s common to visit the bathroom more often. This is your body adapting to the new diet.
3. Thirsty Much?: Dry mouth and increased thirst are other indicators. It’s a good idea to keep your water bottle close, just like you would on long runs.
4. The Breath Factor: Unfortunately, this one is less pleasant – you might notice your breath becoming sharp and a bit smelly, a direct result of ketones.
5. Snoozing Better: Many people find that their sleep quality improves once they’ve entered ketosis.
6. Less Hungry: A reduction in appetite and hunger is also common. It’s akin to the feeling of satiety after a hearty, healthy meal.
7. Energized: Expect increased energy and mental focus, reminiscent of the surge you get from an excellent training session.

Observing these signs can be as revealing as the physical tests, giving you a holistic view of how your body is adapting to the keto lifestyle.

Are you a runner who’s curious about the keto diet but concerned it might affect your performance? You’re not alone.

Many wonder if transitioning from a carbohydrate-based diet to a ketogenic one will impact their running abilities. After all, carbohydrates are often regarded as a runner’s primary fuel source. Let’s delve into this topic.

Think of your body as a car. Until now, you’ve fueled it with premium gasoline (carbs). But what happens when you switch to diesel (fats)?

This is where the keto diet comes in. Initially, there might be a dip in performance as your body adjusts to the new fuel source. However, once you enter ketosis and primarily use fat for energy, things tend to stabilize.

Most experts suggest it takes about three to four weeks for your body to adapt to this new diet. In my experience, it took closer to six weeks before I could run comfortably on keto. The key is consistency and patience. Consider it a long-term strategy.

Today, we’ll explore how the keto diet affects your running—both the positive and negative aspects.

By the end of this article, you’ll have a better understanding of how to integrate a high-fat, low-carb diet with your running routine.

Ready to embark on this journey together? Let’s put on our running shoes and start!

Understanding the Ketogenic Diet: A Runner’s Guide

Before we dive headfirst into the ketogenic diet and explore how it impacts our running performance, let’s start with a basic understanding of the diet itself. Think of this as the warm-up before a marathon, where you familiarize yourself with the course before taking off.

Usually, a typical runner’s diet is rich in carbohydrates, akin to jogging on a well-known and comfortable path. Now, let’s introduce the ketogenic diet, or ‘keto’, as it’s often referred to in runner’s circles. Shifting to a keto diet is like switching from a familiar jogging path to a trail run. In this dietary switch, your body’s primary fuel source changes from the usual carbohydrates to fats. It’s comparable to training your body to adapt to a different kind of terrain in running.

How Keto Differs from Common Runner Diets

So How does the ketogenic stack up against our usual carb-loaded runner’s diet? Grab your water bottle, and let’s jog through this together.

1. The Carb Feast vs. Fat Fuel: Usually, we’re all about those carb-loading parties, right? Spaghetti dinners before a big race, anyone? In the typical runner’s diet, carbs are the main fuel for our sprints and marathons. But in keto, it’s like inviting a new group to the party – fats. Instead of reaching for pasta, we’re looking at avocados and nuts. It’s a whole different energy vibe!
2. Flipping the Food Pyramid on its Head: We’re used to the idea that a runner’s plate is mostly carbs – think 60% or more. But keto is like doing a handstand with that plate. Suddenly, fats are hogging the spotlight, making up about 70-80% of what we eat. It’s like training in reverse – a little strange at first, but exciting!
3. Nutritional Ketosis – The Unfamiliar Finish Line: As runners, we might not be too familiar with ketosis. It’s a state where our bodies, instead of using carbs for energy, start burning fat. Think of it like switching from road running to trail running – a different kind of challenge. Achieving this state requires precise eating, a bit like following a race map to reach that finish line.
4. The Warm-Up Phase: Unlike our usual high-carb diet, where we can just sprint off the starting line, keto has a warm-up phase. Our bodies need to adjust from being carb-dependent to being fat-adapted. During this period, you might feel like you’re running uphill – a bit tougher than usual. But, just like with any new training routine, it gets easier with time.

One key factor to consider is the intensity of your runs:

let’s talk strategy, specifically about matching your run intensity with your fuel source when you’re on a keto diet. It’s like fine-tuning your race strategy for different terrains.

Low to Moderate Intensity Runs: The Long Haul Fueling:

Imagine you’re out for a long, leisurely run – it’s more about endurance than speed. On keto, these are the runs where you might feel like you’ve hit the jackpot. Your body shifts to using fat for energy, which is like having a larger, more sustainable fuel tank.

It’s perfect for those longer, steadier runs where you’re not sprinting, but cruising. This is the zone where keto-adapted runners can really shine, tapping into their fat stores like a well-oiled machine, keeping the engine running smoothly without the need for frequent carb pit stops.

High Intensity Runs: The Sprinter’s Dilemma:

Now, switch to those high-intensity runs – the sprints, the hill repeats, or those last miles of a race where you’re giving it all.

Typically, our bodies pull from glycogen stores for these quick bursts of energy. It’s like having a nitro boost in a race car.

However, this is where keto runners might face a bit of a challenge. Without those glycogen stores fully stocked, it’s like trying to hit your nitro boost and finding the tank empty. You might feel like you’re running into a wall a bit earlier than usual.

The Benefits of Keto And Running

Here are some of the acclaimed benefits of the keto diet.

Note – Please keep in mind that research on the keto diet’s effectiveness for runners is still inconclusive. Most of the evidence is anecdotal, so take it with a grain of salt.

The Wall and Fat Store

Hitting the wall is like you’ve run into an invisible barrier, and your energy just plummets. This happens because our bodies usually store only about 500 grams of glycogen, roughly 2000 calories – great for a sprint, but not quite enough for a marathon.

But what if we could avoid ‘hitting the wall’? Picture your body like a fuel-efficient car. Normally, we’re running on a small, quick-to-deplete gas tank (glycogen). Now, enter keto. It’s like discovering your car also has a massive reserve fuel tank (body fat) that you never used before. Even if you’re lean, this tank is about 20 times larger than your glycogen stash.

By adapting to a keto diet, where fat becomes your main energy source, it’s like switching to that larger fuel tank. The theory goes that you could potentially skip ‘the wall’ altogether, continuing your marathon as if the wall was just a mirage.

The Potential Magic of Keto: Imagine running a marathon and feeling like you have a secret energy source that others don’t. That’s the dream keto offers. It’s like having a hidden turbo boost in a race. But remember, this is a ‘potential’ scenario. Everyone’s body reacts differently, and keto-adaptation is a personal journey, much like training for a race.

Improved Endurance and Reduced Bonking

We’ve all been there – deep into a run, and suddenly, bam! You hit the dreaded wall, or in runner’s lingo, you ‘bonk’. It’s like your body’s fuel gauge suddenly hits empty. This happens when our glycogen stores, our usual go-to energy source, run out.

But here’s where keto could change the game. When you’re adapted to a keto diet, your body becomes like a hybrid car that can switch fuel sources seamlessly. Instead of relying solely on glycogen, your body starts using fat as a steady, more enduring energy source. Imagine running and having a backup generator that kicks in just when you need it. For long, low to moderate-intensity runs, this could mean you can keep going without the fear of bonking. It’s like having an energy shield that keeps ‘the wall’ at bay.

Finding Your Fat-Burning Sweet Spot

On keto, your body becomes a fat-burning machine. When you’re running at a pace that feels comfortable – not sprinting, not crawling – you’re primarily burning fat for energy. It’s like finding the perfect cruising speed where your body efficiently uses fat as fuel.

For runners who’ve switched to keto, this could mean turning your body into a more effective fat burner, even when you’re not lacing up. Think of it as upgrading your

Additional Resource – Here’s how to create a running program

Improved Body Composition

Let me tell you something about myself.

I’m just like any other runner, hitting the pavement, trying to stay fit. Then, I decide to give keto a whirl. In just the first month, it felt like I was shedding weight as if I was zipping off heavy training gear mid-run. I lost over 20 pounds and saw my body fat percentage drop by over four points. It was like watching my body transform while I trained for a marathon.

Science Backs It Up: But hey, it’s not just my story. Science, our trustworthy coach in the realm of health and fitness, has some insights too. Studies have shown that when you pair the keto diet with moderate-intensity training, it’s like having the perfect running partner. Together, they work wonders in helping you sculpt and tone your physique.

Here are some studies you might want to check out for a deeper dive:

• Study 1
• Study 2
• Study 3
• Study 4

A Notable Study: For instance, a study published in the Journal of Endocrinology revealed something pretty cool. It showed that the ketogenic diet boosts the production of the hepatic growth hormone, a key player in maintaining youthfulness and strength. It’s like finding a natural way to keep your body’s engine running at its best.

Other benefits of the keto diet include:

• Running on High Octane Energy: Many keto enthusiasts report feeling like they have more energy throughout the day. It’s like your body has switched to a cleaner, more efficient fuel, keeping your energy levels more consistent, without those pesky sugar crashes.
• Dreamy Sleep: Picture this: you finish a great run, have a satisfying keto meal, and then you drift off into the most peaceful sleep. Many people on keto report better sleep quality – it’s like giving your body the perfect cool-down routine for a restful night.
• Sharpened Focus: Imagine your mind feeling as sharp as your legs feel on a good run. Keto folks often talk about having enhanced cognition and focus – it’s like your brain is running its own marathon, but with improved efficiency.
• Weight Loss Wins: We’ve already talked about this, but it’s worth repeating. Keto can be a powerful tool for weight loss, like adding a new, effective workout to your training plan.
• Sculpting the Runner’s Body: Along with weight loss, keto can help improve body composition – it’s like fine-tuning your body to become a lean, efficient running machine.
• A Happy, Healthy Heart: There’s evidence to suggest keto can improve heart health – think of it as doing heart-healthy endurance training.
• Seizure Reduction: For those with epilepsy, keto has been a game-changer in reducing seizures. It’s like finding a secret pathway to better health.
• Clearer Skin: Who knew that what you eat could make you look as good as a post-run glow? Keto has been linked to improved acne – it’s like giving your skin a health spa treatment.
• Brain Protection: Your brain loves ketones! Keto may help protect your brain function, making it a great long-term investment for your mental health, like strength training for your brain.
• PCOS Symptom Relief: For women with PCOS, keto can be a helpful ally, improving symptoms and providing a sense of control, much like nailing a tough workout.
• And More! The benefits of keto seem to be as varied as different running routes – there’s something new and beneficial at every turn.

Additional resource – Best supplements for runners

The Downsides of Keto While Running

Now, here’s where things get a bit controversial, especially in the world of running.

You see, the keto diet has its fair share of skeptics and naysayers within running circles. And I totally get it – runners have an enduring love affair with carbs. After all, those carbohydrates are like rocket fuel for our runs, propelling us forward with boundless energy.

So, what happens when you start tampering with this vital macronutrient, the lifeblood of many runners? Well, my friends, it’s not all sunshine and rainbows.

I don’t mean to be repetitive, but restricting your carb intake can potentially lead to a host of challenges, particularly when it comes to sustaining the energy levels needed for those long, grueling runs.

Let’s dive into these potential drawbacks so you can make an informed decision about whether the keto path is right for you.

Additional resource – Keto recipes list 

Running Will Feel Like a Drag

Running on keto will suck for the first few weeks. In fact, it can feel like a nightmare. Your body, so used to carbs, now feels exhausted without them. And oh, those carb cravings – they can be like a relentless headwind, pushing against you every step of the way.

But here’s the truth.

This initial phase is a critical part of the process. It’s a sacrifice, like training in bad weather, but necessary if you’re committed to this new path. Remember, it’s okay to let your ego take a backseat. Don’t push yourself to keep up your usual running pace or mileage. It’s like easing into a new training program – start slow, reduce your mileage, and yes, walking is absolutely fine.

Think of it as adjusting your training plan for a new race. You wouldn’t jump into a marathon without proper training, right? The same goes for keto. Take it slow, reduce your runs, and listen to your body. It’s like being in a long race where the conditions have changed, and you need to adapt your strategy.

During this transition, focus on upping your intake of dietary fats – these are your new fuel. Keep your protein moderate, and don’t forget to hydrate well. Think of water and electrolytes as your on-the-run hydration pack, essential for keeping you going.

Like any tough training phase, if you stick with it, you’ll come out stronger on the other side. It’s about perseverance, patience, and adapting to a new way of fueling your body. It might take a while, but just like training for a big race, the rewards can be worth the effort.

The Keto Flu

During early days of the keto journey, you might experience something called the “keto flu.”

Think of it as the initial rough patch of a long-distance race where your body’s still figuring out the pace.

So, what’s this keto flu all about? No, it’s not a flu virus wearing a keto-branded tracksuit. It’s more like your body waving a protest sign because you’ve suddenly cut carbs. It’s adjusting to this new fuel source, and it’s not shy about showing its discomfort.

Here’s a rundown of what you might experience in this initial phase. Brace yourselves – it’s a bit of a bumpy start.

• Brain Fog: It’s like trying to think clearly while running through a thick mist. Yep, brain fog can be a real hurdle.
• Irritability: You might find yourself a tad more temperamental, like a runner who’s just missed their morning coffee.
• Headache: This unwanted guest can be as nagging as a side stitch during a run.
• Fatigue: Imagine feeling like you’re at mile 20 of a marathon, but you’ve just started your day.
• Nausea: That queasy feeling might join you, like an unwelcome companion on a morning run.
• Sleep Troubles: Catching Z’s could be as elusive as trying to nail that perfect race pace.
• Cramps: Muscle cramps might make an appearance, just like they sometimes do on long runs.
• Sore Muscles: Your muscles might protest like they’re on a tough training day.
• Constipation: A bit awkward to discuss, but it’s like when your regular running routine gets disrupted.
• Dizziness: The world might spin like you’ve just finished a series of speedy intervals.
• Smelly Breath: Be warned, your breath might pack a punch strong enough to rival your running stamina.

How Long Does the Keto Flu Last?

Just like our running times and experiences differ, so does the duration of the keto flu. For some, it’s a quick sprint – maybe just a few days of feeling off. But for others, it can feel more like an endurance run, lasting a couple of weeks. It’s not a one-size-fits-all situation.

Well, several factors come into play, kind of like how different elements affect our running performance. Your body’s metabolism is one – it’s like your personal pace setter. Then there’s your diet history – think of it as your training log; it influences how your body reacts. And finally, how strictly you stick to the keto guidelines – it’s like following a training plan to the letter. The more precise you are, the more likely you are to see specific results.

Additional resource – Salt tablets for runners

Muscle Loss

While the keto diet is fantastic for helping shed those extra pounds, some of that weight loss might be muscle, not just fat. Why is this a big deal? Well, muscle is like your body’s calorie-burning powerhouse, working even when you’re chilling post-run. Losing muscle is akin to your body downshifting from a high-powered, calorie-burning machine to a less efficient one. It’s like going from a sports car to a slower vehicle in terms of metabolism.

Now, here’s the kicker:

When people wave goodbye to their keto journey, the weight that comes back isn’t always the good kind. Imagine you’ve been training for a race, and then you stop – your body changes, right?

Similarly, when you return to your pre-keto ways, it’s often fat that comes back to the party, not the muscle you lost. It’s like you’ve been training for speed, but then you switch back to leisurely jogs, and your speed gains aren’t what they used to be.

Reduced Performance

Now, let’s talk about something crucial for all you performance-oriented runners out there – the impact of the keto diet on your athletic prowess.

First and foremost, if you’re expecting to switch to the keto diet and immediately start smashing personal records, you might want to rein in those expectations. It’s not a magic bullet for instant performance gains. In fact, quite the opposite can occur.

Carbs, my friends, are like rocket fuel for your body during exercise, especially high-intensity activities like sprinting or intense workouts. They are your body’s go-to source of energy, and when you drastically reduce your carb intake on keto, it’s like asking your car to run on fumes.

Now, here’s the kicker – the research on whether the keto diet can significantly boost your running performance is still in its infancy. We’re talking the equivalent of a toddler stumbling around the woods – a lot of uncertainty.

That said, it’s not all doom and gloom for keto-loving runners. There’s a glimmer of hope, especially for those of you who rack up the miles at a steady, moderate pace. Think marathon runners or those who prefer long, endurance-based activities.

Here’s why:

When you’re logging those miles at a lower intensity, your body can tap into its fat stores for energy. Remember, fat contains a boatload more calories than glycogen (carbs’ stored form).

So, theoretically, you might avoid hitting the wall during longer, slower efforts.

However, and this is a big “however,” when it comes to high-intensity exercise that demands quick bursts of energy, like sprinting or short, intense races, the lack of glycogen can seriously cramp your style. You might find yourself unable to perform at your usual peak, which can be frustrating.

But at the end of the day, it’s your call to make. And hopefully you make the right call.

Additional Resource – Why is my running not improving

When Not To Keto

Runners, let’s hit pause and consider when the keto diet might not be the best fit for our training goals. It’s like choosing the right kind of workout for the race you’re preparing for – not every strategy suits every type of race.

Keto and Explosive Power Sports: Picture this: sports like sprinting or powerlifting are all about short, intense bursts of power – like a quick, all-out sprint to the finish line. In these scenarios, ketosis might not be your ally. Why? Because these explosive movements often rely heavily on glycogen (stored carbs) for that immediate energy surge. It’s like needing a quick burst of speed, but your glycogen ‘fuel tank’ is running low.

Keto for Distance Runners: Now, let’s talk about you, the distance runner, gearing up for a big race or logging those high-mileage weeks. In this case, you can actually tweak your keto diet to better suit your needs. Think of it as fine-tuning your fuel strategy for a long race.

Strategic Carb Consumption: Here’s a tip – you can still stick to keto but make a small concession for your high-intensity training needs. How? By consuming about 20 to 30 grams of fast-digesting carbs, like fruit, about 30 to 60 minutes before your workout. This is like giving your muscles a quick fuel top-up right before they need to perform. It ensures they have enough glycogen to power through your training, especially during those intense parts of your workout.

The Balancing Act: This approach is all about balance – maintaining a state of ketosis most of the time, while also giving your body the carb boost it needs for specific high-intensity workouts. It’s like being a hybrid athlete, using both fat and carbs strategically to optimize your performance.

So, as you lace up your shoes and plan your nutrition strategy, remember that keto can be flexible. It’s about finding the right mix that keeps your engine running smoothly, no matter the distance or intensity of your runs.

Looking to cut costs on your running nutrition? You’re in the right place.

Nutrition is the powerhouse in the world of running, fuelling you through those rigorous miles you clock every week. The perfect blend of carbs, proteins, fats, vitamins, and minerals is the secret sauce for peak performance, helping with everything from energy boost to recovery.

But let’s get real. Lately, the price tags on those fancy running nutrition products have been skyrocketing. From energy gels and bars to electrolyte drinks, they’re marketed as essentials for runners, but their steep prices can be a real burden, especially for those who hit the training grind regularly. It hits even harder if you’re already saving up for your next pair of running shoes because, let’s be honest, times are tough.

But don’t stress. In this article, I’m here to spill the beans on a few clever ways to save some cash on your running nutrition without sacrificing your performance or your taste buds.

Track Your Expenses:

To begin budgeting effectively for your running nutrition, it’s essential to first get a clear picture of your current spending habits. Spend a month meticulously tracking all your expenses related to running nutrition. This includes everything from energy gels and protein bars to sports drinks and any other specialized nutrition products you use for running.

Here are some tools that can assist you in tracking your expenses:

• Smartphone Apps: There are numerous budgeting apps available that can help you keep track of your expenses. Many of these apps can automatically categorize your spending, making it easier to see how much you’re spending on running nutrition.
• Pen and Paper: It may be traditional, but it’s a tried and true method. Simply jot down each purchase as you make it. This method helps you to be more mindful of each expenditure related to your running nutrition.

Set a Nutrition Budget:

After you’ve gained a clear understanding of your current spending on running nutrition, it’s time to establish a budget. Whether you choose to do this on a monthly or yearly basis, your budget should be realistic and reflect your running goals and training intensity. Here are some factors to consider when setting your budget:

• Frequency of Runs: The more frequently you run, the greater your nutritional needs will be.
• Race Goals: Preparing for a marathon might necessitate a larger budget compared to training for a shorter race like a 5K.
• Personal Preferences: If you prefer making homemade snacks instead of buying commercial gels or supplements, adjust your budget to reflect this.

Experiment with Alternatives:

Rather than relying solely on pricey energy gels and supplements, consider experimenting with more affordable alternatives to expensive energy gels and supplements. During your longer runs, you might try options like jelly beans, honey packets, candy corn, or dried fruit. These can offer a quick energy boost and can be more cost-effective.

Make Your Own Snacks:

Consider making your own protein bars and energy snacks instead of regularly purchasing expensive ones. There’s a wealth of recipes available online that can guide you in preparing homemade snacks. These recipes allow you to customize the snacks to your taste and nutritional needs. Opting for homemade options can lead to considerable savings over time.

Try the following recipes

Homemade Energy Bites:

Ingredients:

• 1 cup rolled oats
• 1/2 cup nut butter (e.g., peanut or almond butter)
• 1/3 cup honey or maple syrup
• 1/2 cup ground flaxseed or chia seeds
• 1/2 cup dried fruits (e.g., raisins, apricots, or dates), chopped
• 1/2 cup mini chocolate chips (optional)
• 1 teaspoon vanilla extract
• A pinch of salt

Instructions:

In a large mixing bowl, combine the rolled oats, nut butter, honey or maple syrup, ground flaxseed or chia seeds, dried fruits, chocolate chips (if using), vanilla extract, and a pinch of salt.

• Stir the mixture until all ingredients are well combined.
• Refrigerate the mixture for about 30 minutes to make it easier to handle.
• Once chilled, roll the mixture into bite-sized balls, about 1 inch in diameter.
• Place the energy bites on a parchment paper-lined tray or plate.
• Refrigerate for an additional 30 minutes to firm them up.
• Transfer the energy bites to an airtight container and store them in the refrigerator.
• Grab a couple of energy bites before your run for a quick and nutritious energy boost.

Cost Savings: Homemade energy bites are significantly cheaper than store-bought energy bars.

Trail Mix

Ingredients:

• 1 cup mixed nuts (e.g., almonds, walnuts, and cashews)
• 1 cup mixed dried fruits (e.g., cranberries, apricots, and raisins)
• 1/2 cup chocolate chips or dark chocolate chunks (optional)
• 1/2 cup pretzels or whole-grain cereal
• 1/4 cup seeds (e.g., pumpkin or sunflower seeds)
• A pinch of salt
• Optional: 1-2 teaspoons of your favorite spices (e.g., cinnamon or cocoa powder)

Instructions:

1. In a large mixing bowl, combine all the ingredients.
2. If desired, sprinkle your favorite spices over the mixture and add a pinch of salt.
3. Toss everything together until well combined.
4. Store the trail mix in an airtight container or portion it into smaller snack-sized bags for your runs.

DIY Electrolyte Drink:

Ingredients:

• 1/4 teaspoon salt
• 1/4 cup orange juice
• 1/4 cup lemon juice
• 2 cups water
• 2 tablespoons honey or maple syrup (optional for sweetness)

Instructions:

1. In a pitcher, mix the salt, orange juice, lemon juice, and water.
2. Add honey or maple syrup if you prefer a slightly sweet taste.
3. Stir until all ingredients are well combined.
4. Pour the mixture into a reusable bottle or hydration pack for your run.

Cost Savings: Making your own electrolyte drink is a budget-friendly alternative to purchasing pre-made sports drinks.

Sales and Coupons:

Keep an eye out for sales, promotions, and coupons from your favorite nutrition brands. Many retailers offer discounts at various times throughout the year, allowing you to stock up on essentials at a lower cost.

Plan Your Nutrition:

Develop a strategic nutrition plan for your training and races. By calculating your specific caloric and nutritional needs, you can avoid overbuying or spending on items you don’t require.

Hydration Packs and Reusable Containers:

Invest in a good hydration pack or reusable containers for carrying water and nutrition during your runs. This eliminates the need to purchase single-use items, which can add up over time.

DIY Electrolyte Drinks:

Rather than buying expensive electrolyte drinks, you can create your own by mixing water with a pinch of salt and a squeeze of lemon or a dash of fruit juice. This homemade solution can be just as effective and much cheaper.

Check out this YouTube Tutorial.

Buy in Bulk

Your diet should be the main source of calories and nutrients, so keeping certain foods on hand is the way to go.

The best way to save money on food is to buy in bulk.

Buying in bulk is a smart strategy to save money on your food expenses. Here’s how you can make the most of buying in bulk:

• Eggs: Eggs are a versatile and affordable protein source. Purchase larger packs of eggs to get better value for your money.
• Chicken Breasts: Buying chicken breasts in bulk can be cost-effective. Portion and freeze them for later use to prevent spoilage.
• Canned Tuna: Canned tuna is a convenient and budget-friendly source of protein. Stock up on canned tuna when it’s on sale or available in larger quantities.
• Frozen Vegetables: Frozen vegetables are often less expensive than fresh ones and have a longer shelf life. Buy them in bulk to have nutritious options readily available.
• Rice: Rice is a staple in many diets and can be purchased in large bags or containers. It’s an excellent source of carbohydrates and pairs well with various dishes.
• Oatmeal: Oatmeal is a healthy and affordable breakfast option. Buying it in bulk can save you money and ensure you have a hearty breakfast on hand.
• Beans and Lentils: Dried beans and lentils are inexpensive sources of protein and fiber. Purchase them in larger quantities for substantial savings.
• Nuts & Seeds: Nuts and seeds are nutritious snacks but can be pricey in smaller packages. Buying them in bulk allows you to enjoy these healthy options without breaking the bank.
• Dried Fruits: Dried fruits are a convenient way to satisfy your sweet cravings. Buying them in bulk can be more economical than purchasing small package