Atkins Diet & Exercise: Endurance Athletes & Electrolytes

[Jordonified]

Do you realize there is not a single professional low carb athlete. Why is that? Maybe because carbs = glycogen = fuel.

[bowulf]

@Jordonified Do you realize it does not matter if there is or isn't? If no billionaires in the world checked their cell phone bill for incorrect charges themselves, does that I shouldn't? Their experience with their body does not relate to mine or 99.999% of everyone else. Michael Phelps eats 13,000 Calories every day. Should I?

But if I must name drop, one US Olympic strength training coach, Charles Poliquin, recommends a ketogenic diet.

[Jordonified]

@bowulf lol you will never be able to perform your best on a low carb diet. You simply cannot, it defies human physiology. Strength training coach, not endurance athlete.

[bowulf]

@Jordonified You don't get the point. I have ran many marathons following a low carb diet. I have ran further and faster at age 35-39 than I have at any other point even age 17 and 18 in basic training. You say "You simply cannot," and I say I already have.

Sorry my reality defies your pre-conceived beliefs. This was even proved by Dr. Stephen Phinney years ago in a study of ketogenic effects on endurance athletes and cyclists.

[Jordonified]

@bowulf Lets hear your PR for a marathon. I can tell by your size in the video you run at the back of the pack. Study's are great for talking, however I judge by results not by theory and have yet to see any profession elite level endurance athletes. Prove me wrong, I always like to see how others get good results.

[bowulf]

@Jordonified I run 1:42 half marathon and 4 hour full marathon. My half marathon time put me in the top 20% of the runners for that race. With my marathon times, I am in the mid pack. Am I elite or even close to elite? No, but then again elite runners or most other runners never weighed 429 pounds either.

It's doubtful that I will ever prove anything to you with as convinced in your mind as you are. Did you even read the study and see the results of the athletes in the study?

[Jordonified]

@bowulf Those are relatively slow times, far from pro's. 1:42 is decent for a half marathon if your not competitive. However if you want to be a good runner why not look at what the pro runners are eating? Again I don't know any pro endurance athletes that follow a low carb diet. You have to ask yourself why is that? Simply because carbs = glycogen = fuel. Also do you run 10k's? If so whats your time?

[bowulf]

@Jordonified Dude, I never claimed to be a pro, but pro-marathoners like Ryan Hall run 120 miles per week, I run 30-45 miles per week when I am training. How would how they eat resemble or be what I need to eat? Using the Michael Phelps example, is it important to eat 12,000 Calories in the form of pancakes each day?

Since it is apparent, you won't actually read the study I keep referencing and is linked in the video description, best of luck with your vegan ways. I am done humoring you.

[rmsolympic1]

Help: I run (mostly hills)for 30 minutes a day, skip rope, perform burpees, lift weights 2-3 times a week, and do various intense claiisthenics every week. The question: while trying to go low carb, how many carbs can I take in daily to give me the energy to workout strenuously? Now, I noticed that if I have half a baked potatoe, I usually have adequate energy; on the other hand, if I eat no carbs, I can't generate the intensity levels needed to do the workouts. Help!

[bowulf]

@rmsolympic1 Once acclimated the body should be able to fuel all your workouts with the dietary fat and stored fat on your body. I just got done running 19 miles today, and I also do HIIT workouts as well. I have been able to fuel both equally well without additional carbs. The key point is once acclimated. The body takes about 3 weeks to get acclimated to burning fat for fuel for your workouts. In the meantime, you might exhibit the problems you report.

[fightclubfreak7]

@rmsolympic1  the answer is simple, don't do lo carb, its not for athletes. Low carb works for loosing weight fast, but is not a healthy long term died

[bowulf]

@fightclubfreak7 I seem to be doing fantastic on it long term, but then again you wouldn't know that if you just listened to mainstream trainers.

[serenagel]

Can you recomend what vitamins, minerals oil capsules I should be taking whilst on induction phase. Also, why does dr Atkins say dont excercise more than 5 days a week, thanks.

[bowulf]

@serenagel I made a supplement video that covers this better, but I am honestly one to just take a multivitamin and treat any symptoms. There are some recommended ones like CoQ-10 and L-Carnitine that most people would benefit from in terms of fat metabolism.

The reason about exercise is to give your muscles rest time and potential stress it applies to your body. I respect his opinion on most things, but I am not sure his recommendations applies to all people, including those at goal.

[lassygreenlover]

@ ClydeRowing Kent is right (as he often is) We're not excluding a food group, unless you consider simple sugars a food group. As I'm training for triathlon most would agree that the endurance workout's main function (besides increasing endurance) should be to train your body to burn fat NOT carbs. Your body can store thousands of calories in fat to be used on demand, carbs... not so much. So if you can burn fat instead of carbs on your 14hr race you're good to go! Thanks Kent! Great info!

[topnotchjanitor]

Have you tried Powerade ZERO yet? I like it, and they have come out with different flavors, and zero carbs which is great.

[bowulf]

@topnotchjanitor I have and for shorter workouts it's fine. It is a bit low on Sodium and especially potassium for longer workouts. (like when I run 10+ miles)

[5tonyvvvv]

@bowulf all energy drinks are, is sugar water with artificial shit,,drink distilled water ,tea, juice.honey .also organic apple cider vinegar..for optimum health

[BananaDanceify]

@5tonyvvvv That would have none of the potassium I would need to run my marathon and additionally way too much fructose for me.

[5tonyvvvv]

@BananaDanceify take a potassium supplement i do..and eat more foods with potassium,,u dont rely on drinks for minerals and nutrition anyway..

[bowulf]

@5tonyvvvv Take a potassium supplement in the middle of a marathon? You need to replenish the electrolytes as you sweat them out, and to think you could store enough before a 3-4 hour race is foolish. It seems your bias is showing.

[5tonyvvvv]

@bowulf WOW..wrong again..African tribesmen..masai..walk up to 5 miles a DAY!!...with there goats and cattle..and have never heard of Gatorade.or energy drinks and have never drank them....they get there energy from wild berry juices, and Honey..they eat it everyday on long journeys..I was amazed....sounds like your just another doctor tryin to sell products...

[bowulf]

@5tonyvvvv You do realize there is a difference between RUNNING 26.2 miles and WALKING 5 miles both in terms of sweat / electrolyte lost and energy expenditure / calories lost. Even an uninformed person would recognize the obvious difference.

Trying to sell products? I offered a homemade alternative that I have no pecuniary interest (Morton's Lite-Salt, Kool-Aid, and Artificial Sweetener of your choice). If youdon't like my selection of ingredients, make your own ingredients.

[5tonyvvvv]

@bowulf sounds good i like it .thank u

[sbeer6er]

aren't you the elevator guy?

[bowulf]

@sbeer6er You've lost me...

[sbeer6er]

@bowulf the guy that checks out the otis's and stuff.

[bowulf]

@sbeer6er No, not even close... I am a system engineer specializing in virtualization and a firefighter/EMT in my off hours.

[sbeer6er]

@bowulf wow ok I'll send you a vid of that guy, he he sorry.

[georgeeastham]

Nice to get a bit more gen.

[e334r]

Atkins diet = lazy,sad depressed and lethargic....diet for old people

[bowulf]

@e334r Such ignorance on display...

Have you even seen my videos where I've run multiple marathons or detailed my resistance plans? Atkins -- the diet for athletes; perhaps you should try it. It might even help your mental prowess and ability to learn new things.

[klarkratu]

Hi Kent, When I exercise my sweat smells like ammonia, someone said it's because my body is burning protein (muscle!) it can't be because I weight train and my strength and muscle gain have gone up. What do you think? Thanks

[bowulf]

@klarkratu It's likely the ketones in your body being extruded in your sweat. It's a temporary side effect of being in ketosis. It's not your body burning its muscle, but burning fat for fuel. It's the same reason one can get temporarily a metallic taste on your tongue when one starts Atkins.

[klarkratu]

@bowulf Thanks Kent, your vids are so helpful you're my hero! lol

[ClydeRowing]

Carbohydrate intake is totally neccessary for training and competition. Endurance athletes should have a diet of 60-70% carbohydrates. A daily intake of between 8 and 10grammes of carbs per kg of bodyweight is what most exercise physioligists would recomend. You can find top athletes who are vegetarians and maybe even vegans but I would be surprised indeed to find someone achieving high level success by excluding such a crucial food group.

[bowulf]

@ClydeRowing Well being that I have finished in upper 25% of finishers in major marathons and half marathons for a guy who only picked up running in the last 3 years, I believe I disproven that you *have* to eat carbs to train or to compete. Which "crucial food group" am I excluding? I eat from all of them as opposed to the vegans.

Fact is endurance athletes have long realized that relying on on carbohydrates to fuel your runs or endurance leads to a wall. I just decided to jump it years ago.

[mikeygilz]

Is that a "Connect 4" on your desk? Anyway, not important.........

I've started the low carb diet. I am about 20 lbs overweight. I typically take in about 30 carbs a day and I run about 1.5 to 2.0 miles a day, as well as weight training. I've noticed a significant drop in my ability to lift weights and a slight dropoff in my running endurance. Should I be worried that my muscle's are breaking down?

[bowulf]

No, it's the bill or mail holder... Unfortunately, it's sometimes fuller than it should be.

How long have you been on the diet? It typically takes about 4-6 weeks before the ability to exercise returns to the previous forms. Check out my other two exercise videos for why that is.

Weight training and hard cardio will always break down muscles (cause micro-tears), but as long as your diet has plenty of protein, it should be able to repair itself.

[bowulf]

There is no way to burn fat from just specifically your chest, Reducing your overall fat through a low carb approach will eliminate that extra fat on your chest in time. It is just a matter of eating right.

[bowulf]

Read the Dr. Atkins New Diet Revolution book (2002) or start watching my videos. It's more than just eat beneath 20g of carbs per day. It is about eating the right ones according to the rules, which can be found in my first few videos, including the acceptable foods list for Induction.

[Fibonacciqueen]

First thank you for the videos. I lost 8 pounds last month on a low carb diet and the nutritionist tells me that I'm 38% fat and that if I exercise w/o enough carbohydrates I am just burning my muscle...In your experience did you have any issues with losing muscle?? She freaked me out so bad I increased my carbs and stopped losing weight. I can't afford to LOSE any muscle!

[bowulf]

I would question any nutritionist that would say the body would rather cannibalize itself than be fueled by fat, a rich fuel source. I have ran multiple marathons on 30-40g net carbs per day, and have never lost strength due to the diet. My bench press and dead lift max has only increased since starting the diet.

So my short answer is no, and unless you go extremely low fat and low carb at the same time, you should have no problem either.

[miguel23lucky]

hey its me again about the electrolyte replacement i know you dont much replacing of the electrolytes but what about sugar do we need glucose during exercise

[bowulf]

No, you simply energy (ATP molecules) to exercise or do work, and that energy can be metabolized out of fat or glucose. On a ketogenic diet, you are primarily burning fat for fuel.

[punahawaiipball]

whats the best energy drink for cross country 3mile run so i can keep hydrated longer and have more endurance with out getting tired

[bowulf]

Really for a 3 mile run as long as you drink water and normal diet before hand and after, you should be fine. Electrolytes really don't come into with a 3 mile sprint type race. If it helps mentally to have something beforehand to set the "attitude," but I don't believe your body needs anything beforehand.

After you can certainly use some, and the same recommendations would be as those listed in this video...

[miguel23lucky]

hey is it bad to exersise everday and sweat heavy and drinking just alot of water is that bad without taking any sports drink

[bowulf]

You can deifnitely exercise every day. I wouldn't beat or work hard the same muscle groups every day. Even I take 2-3 days off from running each week as I let the muscles recover. You can however do varying cardio every day. You should have easy days and hard days though to see improvements.

As for water vs. sports drink, I need to run or workout longer than 1.5 to 2 hours before needing electrolyte replacement. Note: mine are sugar free.

[miguel23lucky]

but you dont understand i been doing this 3 weeks straight like i said sweating heavliy without replacing those electrolytes or drinking any sports drinks nothing but water

[bowulf]

You are fine. You are getting the electrolytes in the food you eat. I am saying you can workout everyday without needing any sports drink unless you perhaps workout longer than 2 hours at a single time. Longer than 2 hours you may need to supplement the food and replace them mid-exercise.

The number of days in a row of exercise doesn't matter in terms of electrolytes as long as you are eating appropriately like Atkins. It is the length of exercise in a single day that matters.

[tirobiz]

What were the names of the drinks you recommend? I am trying to find them online. I was also thinking about making my own with water, lemon juice,a pinch of salt and some splenda.

[bowulf]

Powerade Zero, Replenish -- drink mix, and / or Optima Replenisher. The Powerade can be found at any grocery store, and the optima can be found at netrition and amazon or any local running store.

[MatiasDiNapoli]

I drink a lot of Minute Maid Fruit Punch. But i want to start subbing that out with water. Do you know of any juices that are natural to drink?

[bowulf]

All juices have a significant portion of fructose (sugar) in much higher content than even the raw fruit. If you are following a low carb diet, juices should typically be avoided. If you can tolerate fruit and are at the rung which allows them, I would encourage you to eat the actual fruit instead.

[KentPictures]

Hi thanks for getting back, what I meant was and sorry for my generality.... is that what kind of drink should a diabetes 2, Atkins have when doing a marathonn/half marathon. Is just water OK?

[bowulf]

I think you will still need electrolytes for anything over 13 miles UNLESS you do not sweat much. I am a moderate sweater and know if I do not start replacing them my perform tails off. I would suggest either the Optima Replenisher or a SF electolyte replacement drink. However if you can run 20 miles on just water, then the next 6 while the toughest half of the race shouldn't need to be different.

[KentPictures]

Hi there, what do you think is good for an Atkins diabetic type 2, thanks?

[bowulf]

What do you mean? Are asking if Atkins is good for Type 2 Diabetic? I would say absolutely, but be sure to work with your doc as you might be off insulin within a few days. Take a look at my pair of diabetes and Atkins Diet videos.

[mckemckenzie]

man, this is great information. You are so knowlegeable. I like to use 1/2 a packet of propel with crystal lights 'live active', and a sprits of lemon, cucumber, or mint. I do not like crystal lights old sweetner, but they finally have a safe lc sweetner called 'inulin'. Inlulin is an amazing, real food, probiotic, fiber, lightly sweet, and appetite suppressing..

If I am feeling a little hypoglycemic during a workout I like to take a little vile of panax ginseng ellixer, only 2 carbs.

[MissJanieHere]

did you ever decide which one was the best?

[bowulf]

I have run multiple marathons now on Optima Replenisher and multiple 20 mile training runs on Powerade Zero, and either work fine for me. I prefer Optima Replenisher a bit more due to higher sodium and other electrolytes for when I am sweating more.

[MissJanieHere]

i knew i had seen this! i have the optima so am cool with the electrolytes, but wonder about the "need" for the caffiene/simple sugars? i did a long run once w/o any sugars and felt really sick near the end..so am wondering if not enough electrolytes or not enough "carbs"? dont want another dumping episode in november

[bowulf]

I personally thought it was the electrolyte depletion in myself. I simply drank Powerade Zero and felt way better in my runs. The Optima says it has complex carbs(4g per servings) in it, but I tend to think they serve more just bulking agents.

An alternative simple carb strategy if you are indeed just bottoming out rather than beans, you could try something like banana - easy digest fructose without rush of sucrose.

As for caffeine, I partake before race but have never tried during.

[rickalex21]

I'm looking for a gatorade alternative that isnt bad for my teeth and is drinkable (no pills). Isnt Koolade bad for my teeth? Something that I can flavor the sugar and salt with that isnt bad for my teeth.

[bowulf]

Anything with sugar is bad for your teeth.

My suggestion would be to hop off the sugar roller coaster and run without it. Try any of the three recommendations (Optima Replenish, homemade Gatorade, Powerade Zero) for better options.

[wsman18]

Therapeutic use of ketogenic diets should not require constraint of most forms of physical labor or recreational activity, with the one caveat that anaerobic (ie, weight lifting or sprint) performance is limited by the low muscle glycogen levels induced by a ketogenic diet, and this would strongly discourage its use under most conditions of competitive athletics.

[bowulf]

Exactly... That is the point! You are arguing that marathon performance or endurance training would be damaged. Dr. Phinney said sprint performance was neglibly impacted (10%) in the ketogenic athletes, but in his other study, the endurance of the same athletes was extended by 20 percent.

If I was planning on running a 5k in 14 minutes, I might be on the wrong diet, but marathon in 7:30 pace or half marathon in 7:00 pace, I am on the right diet. I have in fact already proven the latter.

[wsman18]

Yes. No marathoner who uses the atkins diet can compare to a marathoner who doesn't. Give me one example a proffessional athlete who is world class, and uses the atkins diet.

Also remeber that your comparing one study, or a handful of studies compared to over 40 years of research.

Phinney is not God. Sprint performances will be DRASTICALY decreased, more than 10%. Way more. You spread lies well.

[bowulf]

"No marathoner who uses the atkins diet can compare to a marathoner who doesn't." I have already proven this statement wrong. I have beat more than half the field at my marathons. My guess there were a lot of carb-loaded athletes.

My point is not whether or not Atkins Diet can fuel a world class athlete. Could it? Possibly, but I don't have access to them to test. My point is that you can well be better than average, beat 75% of the field marathoner while on Atkins. I did it.

[bowulf]

This is a far cry from the your statement that started this dialogue that said I couldn't run 20 minutes due to lack of stored glycogen. I have more than proven what is possible on a low carb lifestyle. I have proven in multiple races that you can indeed race well (as defined by one's peers) while following Atkins.

Perhaps running 120 miles/wk like Ryan Hall would also make me faster. You still have not proven I would be healthier having glucose spikes and lulls. I have the evidence otherwise.

[wsman18]

Both observational and prospectively designed studies support the conclusion that submaximal endurance performance can be sustained despite the virtual exclusion of carbohydrate from the human diet. Clearly this result does not automatically follow the casual implementation of dietary carbohydrate restriction, however, as careful attention to time for keto-adaptation, mineral nutriture, and constraint of the daily protein dose is required.

[wsman18]

I want to shove pasta down this guys throat. This guy is ignorant. I would love to see him try and run a marathon in 5-6 hours while only eating protein and fat. His glycogen stores would be depleted in the first 20 minutes. The atkins diet is dangerous for long term lonevity. It puts a strain on your liver, kidneys, and colon.

[bowulf]

Ummm, if you would watch the videos, you would have seen I have already finished a marathon in just over 4 hours injured (my goal is 3:45 for next one). Look me up on Athlinks website if you doubt it.

I have since finishing this video completed 2 more half marathons and another full marathon (Quad Cities Marathon this year).

As for the other myths you are perpetuating, do some more research. I am 4 years in, and still going strong. My 5k and marathon PRs keep dropping each year.

[bowulf]

Sorry there is only one ignorant person here, and here's a clue -- it isn't me...

[wsman18]

So you live near the quad cities huh? How bout you come prove it to me. I live in the quad cities.

So your trying to say you ran a marathon, without consuming atleast 40% of your daily intake in carbohydrates? Your full of it. Your glycogen stores would be tapped. Your body couldn't take the glucogenesis. Do you know anything about physiology? Or even nutrition?

Cite your sources.

[bowulf]

Listen go to Athlinks or to the QC Marathon website, and look up my time. It's as simple that. You'll find my name "Kent Altena" right there.

Yes, I run marathons eating no more than 30-40g per day. I have countless people who know and have been in the DM Register more than once. Come to DM any weekend, and you can go out for a 16 miler with me.

I don't run on my glycogen stores. How is that so hard? Check the video notes of this video and my exercise videos for sources.

[wsman18]

Maybe I have been a bit hasty. I will step back for a moment in the pursuit of knowledge. I find it hard to believe you can run that fast on oxiative phosphorylation. Its basicaly like running in a constant state of "hitting the wall", were talking extreme pain. Whats you resting heart rate?

Why is a low carb diet better than a regular diet? Because the evidence is against you.

[bowulf]

For me, hitting the wall period happened about 4 years ago. If you would read Dr. Phinney's work, he talks about the period of acclimation. This is what happens at mile 20 for most marathoners. Their bodies are unaccustomed to it, and their whole race nutrition is geared around preventing that.

My race nutrition is about preserving electrolytes and staying hydrated. That is the "better" for me. Plus not being a full time athlete, having a diet that works 100% of time is better. My rest HR=50.

[wsman18]

Wow, I'm done with this. Point being that a long term high protein diet is not good for longevity since more protein, means less water in digestion, slower bowel movements, higher free radicals, also meaning the body has to alter its production of energy to live, meaning increase stress on the metabolic system! I'm done with this. I am a full time athlete, so stop spreading your high protein lifestyle propaganda, and encourage calorie restriction and exercise to lose weight!

[bowulf]

OK time to put up or shut up full time athlete - post your name and where your race results are. Until then, you are just an uncredentialed source.

[wsman18]

Ethan Vincent Wilson. 19. And I don't race. I train. Your damn right I am a uncredentialed source. I don't need to prove myself to you. Your a dude on youtube spreading lies from a handful of studies by a handful of researchers compared to thousands of athletes using carbs, and thousands of studys showing carbs are superior to protein.

[bowulf]

That's great you train, but if you are going to critique, expect the criticism to be turned around on you.

It's apparent you do not listen. I have mentioned more than once that the body does not cannibalize its protein sources for energy. As for the amount of researchers to amount of studies, argue the specifc. Quantity does not equal quality.

[bowulf]

BTW - it might pay for you to ACTUALLY READ. Dr. Phinney specifically addresses this point and I have on multiple times is not a high protein lifestyle - low carb and Atkins Diet is a high fat diet.

I am so glad I can open the eyes of Iowan, and if you want, look me up at the Bix this year. We can see who wins.

[bowulf]

Specifically the work of Dr. Stephen Phinney and his work "Ketogenic diets and physical performance." He has done other work that actually demonstrated athletic endurance increased in cyclist athletes and hikers on a ketogenic low carb diet than their high carb former diets. Google his work and learn something.

The body is more than willing to use fatty acids for ATP. Why would the body take protein into glucose why it already has a potent ATP source in fatty acids.

[wsman18]

Because fatty acids take to long to break down. I researched him, his evidence is loosely based, and sketchy at most. If your evidence was as sound as you say it is, why is it all the athletes use tons of carboyhydrates, and nutrition still says that protein should not be used as fuel unless it must be. Plus, making the body rely on protein for glucogenesis means delayed recovery.

[bowulf]

The length of time to turn fatty acids into ATP molecules is not definite science. It is based upon common belief systems. I do not eat enough protein to burn it for fuel, and if I was consistently cannibalizing the body for protein, that would be in direct opposition to low carb being the diet to maintain lean body mass.

As to why not all athletes go to a low carb diet, simply it's hard and takes dedication. The athletes who have done it stop because they can't last through the acclimation.

[wsman18]

First off, turning fat into atp takes over 5 times longer than glycolysis.

Your statement shows your lack of knowledge in exercise physiology. Do you even know the krebs cycle? Or what phosphorylation is? The body can always use protein as fuel. Its not dependent upon how much you have. No one said you wre cannibalizing, high protein is the way to go to maintain lean body mass.

So your hercules huh? So world class athletes don't have dedication? But you do? I see.

[bowulf]

Fine, welcome to my block file. I can point Carmello Anthony of the Nuggets, who didn't make past the acclimation period of the Atkins Diet. I don't claim to be better than them -- just potentially more motivated to lose weight.

Yes, I know what the Krebs Cycle is responsbile for.

You want parting study? "Lipid metabolism in skeletal muscle of endurance-trained males and females," it demonstrates the ability for lipolysis was enhanced in endurance athletes.

[FreeCapital]

Hi Bowulf, I was wondering how much exercise you would advise for someone on the induction phase. I've been on induction for 2 months now and currently fast walk (3.5mph) for 20min daily 6 times a week. Thanks in advance,

FreeCapital

[bowulf]

That should be sufficient (30 minutes might be a bit better) for basic cardio fitness, but I would say never sell yourself and leave the door open for perhaps more strenuous activity in the future.

[bowulf]

Let's see, Dr. Phinney publishes in a peer-reviewed journals and teaches at UC-Davis, and you have published where and have your PhD from where?

Specifically address his paper in Nutrition and Metabolism, where do you find your faults in it. Where does his science break down?

[jb6591]

Glutamaine powder also works well especially at the pointo fo the workout when you start to feel tired.

[theresau5]

Hi- I posted a few questions and comments 11 weeks ago when I first started Atkins- was really struggling with exercise. I stayed with it and am doing better although I still have good days and bad days with exercise.

I've lost 16 lbs so far- not stellar but consistent. FYI for long runs I found a product called Electrolyte Stamina- avail at the Vitamin shoppe- sweetened with stevia. I also take along a few macadamia nuts for runs over 10 miles. thanks for your website- it's been really helpful

[michellecapasso]

I love Ultima! Definitely better than Gatoraide

[garydemp]

I have looked into this issue extensively, and it seems to be a very individual matter - SOME people can adapt to exercise without taking extra carbs - but MOST do better with it. I have experimented on myself during timed workouts with/without extra carbs, and carbs win hands down for me - and I have been eating low carb for 3+ years. If you feel low energy exercising with low carb, then take normal sugar-containing workout foods/drinks during exercise and see if it works!

[bowulf]

While I respect your opinion that some do seem to need it although I might say that perhaps lowering their carbs might help more, I go back to the two biggest scientists who have studied athletic performance and low carb and their opinions. Those would be Stephen Phinney (endurance) and Charles Poliquin (strength training). They are both advocates of low carbs (ketogenic) without additional carbs for exercise.

The other recommendation is to make sure you are simply eating enough Calories.

[garydemp]

Poliqun is a bodybuilding expert, not an endurance athlete. Phinney's work I have read, he says regarding ketogenic diets, that is is UNSUITABLE for efforts above 70% heart rate. I think you will find for yourself that taking maltodextrin or other long-chain sugars during high intensity and/or long exercise bouts IN ADDDITION to just water and electrolytes (sodium/potassium/calcium/magn­esium) will vastly improve performance and recovery. Try it for yourself!

[bowulf]

That was my point about Poliquin -- both endurance and strength training appear suitable for low carb. I would hope you aren't advocating that marathon running is an anaerobic activity above 75-80% heart rate.  The Phinney work I have read and his articles detail his personal 100 mile bike ride while living on ketogenic diet and endurance bicylist studies going until 75% of VO2Max. I would be really curious to find this work that he said it is unsuitable for activities above 70%.

[bowulf]

The only studies I have found from him that he says negative about low carb is sprint performance, so if you have any additional links or interviews, please send them over.

Well enough typing for one night, I have 16 miler tomorrow morning.

[garydemp]

"Marathon pace" as defined in Daniels' Running Formula is done at 80-89% of max HR. Any lower that this is defined as "easy" pace (ie normal aerobic pace) 75% of vo2 max would equate as 70-75% of max HR, which is "moderate" aerobic pace. The optimum fat-burning pace is 63% of max hr, which is "slow aerobic pace".

[SOfa121314]

woah... wait... 16 mile BIKE RIDE...

right?!?!

im a serious runner and ouch, i couldnt do a 16 mile run :s

granted i am 13

[SOfa121314]

i really prefer eating carbs before i exercise, and i hate when people refuse to eat bread or whatever beacause it has carbs, i think healthy eating shouldnt be a punishment, it should be a choice. and carbs are important to our bodies they are the natural way of getting energy from sugars that last for a long time. Unlike sugars from candy that last for about 10 min then die down and you feel low energy... anyways, my point is, low carb is definetly not for most people.

[bowulf]

I think most people are unaware what low carb really is and get in their mind of say an Induction menu. Carbs however are no more important for energy or releasing ATP molecules that fatty acids, and if I am trying to fuel a 16 mile training run or running a 26.2 mile race like I did a month ago, I want to consume a ready energy source -- fatty acids from my diet and the remaining 11% of BF.

As for as I am concerned, low carb eating is the healthiest way to eat. No more blood glucose spikes.

[SwallowYaSoul]

It is proven that a continuous low carb diet leads to misery, Rick Gallop's Low GI Diet is much better than DR.Atkins (RIP) DIET, you should look up -Paul Mc Kenna's- (I can make you thin) on you tube- it's better than any Diet book....your diet is ok for atheletes, but what about people who require a higher calorie intake.....well!

[bowulf]

Sorry no misery here from low carb - only happiness and more energy than ever before. The problem I have with low GI diets is that they ignore Glycemic Load and only focus on the immediate impact. Atkins was one of the pioneers looking at the GI of foods. He however correctly determined that you need to look at the overall number of grams as well.

As for the "I can make you thin" guy, I was not impressed with his aversion techniques. Pressing on my finger would not stop my craving attack.

[KlatooseVerattaNecto]

Atkins has been proved to me a load of "Rubbish", the low GI Diet is a great nutricious Diet, Atkin's Diet can lead to Diabetes, leave it alone, this GUY is talking thru hi hat, dont listen to him.

[bowulf]

Elaborate please because I would really like to know how a controlled carbohydrate diet would lead to Diabetes. Especially in light of the fact the American Diabetes Association is making statements that low carb diets can be preferable for controlling diabetes. Low GI helps little if you are still overloading on your GI load throughout the day.

[egahd]

can i just make a crappy tasting, but good for you, zero sugar/no coolaid water drink, with the morton light salt, alone? or do u kind of need suger to help with the hydration..??

also does the morton light salt have sodium and potasium?

[bowulf]

Yes, Morton light salt cuts the sodium amount by adding potassium. As for needing sugar, I say no, and original marathoners up to the mid 80s just drank water and took electrolyte (salt) pills on the course. There are still lots of those water only runners out there. The home-made Gatorade recipe should be sufficient for hydration and electrolyte replenishment up to say 15-20 running miles.  After that the other missed electrolyte may impede your workout.

[egahd]

question.. i really enjoy v8 drinks with low sodium, i've been drinking this a lot latley, and im hoping it is a good sorce of electrolytes, but i was wondering your opinion on that! please lmk! i was jogging with v8 mixd into my water lol.. let me know

[bowulf]

That would be about 10g carbs per 8 oz of the drink. If you are at a phase which can handle that carb intake, go ahead. For me personally, I couldn't do it. I just have never personally liked the stuff.

[egahd]

i almost died almost exactly 1 year ago today frmo dehydration ( i was lifting weights & takin creatine) .& ever since i quit that, & ive been drinking a lot of water+ gatorade in fear that i might end up in the hospital again chronically dehydrated. but maybe i could save a lot of money buying the stuff to make home made gatorades, and hopefully with less sugar, cause now all the sugar has made me gain some unwanted body fat..

so are electrolytes just sodium & potasium? can too many beHarmfull?

[bowulf]

Too much of anything can screw with your body chemical balance. Sodium and Potassium are the big ones, but there are more. Here is the main list (bicarbonate, calcium, chloride, magnesium, phosphate, potassium, and sodium). The exact ratio of each is not extremely important for most, and for the normal exerciser, sodium and Potassium should be sufficient.

[gugegago]

how about fructose from all natural fruits?

you see, i really like natural. i am afraid of their names: xylitol & stevia.

i heard of stevia tho.

[bowulf]

Xylitol is made from birch trees, and Stevia is from herb in Ecuador. Fructose is indeed lower GI than sugar, but it has some bad affects such as raising cholesterol levels. In the end, for me it is how much is in the product. 6 oranges or a bunch of bananas will affect as negatively as couple of cans of Coke.

[gugegago]

be aware of the effects of all rtificial sweeteners. i recommend RAW HONEY.

[bowulf]

Sorry - raw honey has a GI number of 55, which is nearly the same as table sugar.  If artificial sweeteners are not your thing, I would recommend xylitol or stevia. Both are natural products. Stevia is actually what is in Ultima Replenisher.

[SparkysGirl91]

Hi Kent! Another fantastic video. Thanks for the mention!

[texasjewel4u]

well i thought i was drinking enough water, Im at around 60 oz a day, but i guess i should try drinking more. My menu is pretty much high protien... red meat, chicken, fish, salads, veggies, cheese, nuts maybe a few times a week. I dont do the high fat butter and creams , I just cant bring myself to do that yet even though I know its suppose to be okay. my calorie intake is probably between 1200-1400 a day with very low fat. My cardio is at about 6 miles a day.

[bowulf]

At that level of Calories and activity, your body is probably close to starvation level. Check what your Basal Metabolic Rate is, and you should probably eat within 200-300 Calories of that per day. That BMR level is what you need to just lay in bed all day and do nothing else (let alone get up do your work and especially not exercise). Starvation mode dieting can certainly lead to a lack of energy.

[texasjewel4u]

I have been on atkins for 2 months now, Im still doing introduction phase and ive lost 20 lbs. I do a cardio work out 4-5 days a week,and I am sooo tired all the time. I thought working out was suppose to give me engery, but it literally drains me and all i can do is sleep after. Im sure its from not having enough carbs to fuel my workout, but what can i do to stick with it and have energy. I go full force with my work outs but I am useless after , and pretty much tired most of the day.

help!

[bowulf]

How much water are you drinking everyday? Dehydration can cause this tiredness, especially when you compound exercise on top of it. If you are drinking the 64+ oz of water (with cardio it should be closer to 80+), you might try tweaking  what supplements you are taking like the CoQ10 and L-Carnitine that I talk about in my other video. What does your daily menu look like?

[colossus999]

Like he said, make sure you're hydrated, but have you ever tried coconut oil? It works a lot like a carb, but it's a fat.

[SlimQuest]

Hey Ken... Great Video... can you please let me know what is best to eat and drink just before cardio and weight lifting workout? what is the timing before and after the workout??? should I drink anything before, during or after the workout? thank you for your help... thanks

DANO :)

[julyo78]

ultima is a great product. i use it every day!!

[livinlowcarbman]

GREAT to see you back, Kent! THANKS for the shout out and I appreciate your work here on YouTube. YOU ARE THE MAN! :)

[ramp31]

Hi, i'm new to the atkins diet and have a few questions.

1. can i eat peas and sweet corn and if so how much.

2.i already weigh 10 stone, and have 12% body fat, wat i wish to do is do the atkins for only 2 weeks and loose about 5% or more bodyfat, however i fear if when i end the diet and start eating carb again my body would produce fat at a quicker speed and i go gym 3 times a week, ty

[bowulf]

I would urge you to watch the Induction Video I have posted that should answer a lot of questions.

1. During induction, both of them are out. (Snow peas are 1 cup per day however during Induction)

2. Atkins really is not a good-short term diet for the reasons you listed. You body will lose the weight, but the majority lost in the first week will be glycogen and water from your muscles. Restart a high carb diet, those stores will be refilled in a hurry.

[bowulf]

The correct way to "end" the diet is to graduate from the Induction period levels and food restrictions through Ongoing Weight Loss to Maintenance phases.

[blackcamaro420]

Congratulations Brosef

[KentPictures]

Thanks for the info Bowulf, keep up the good work...