Would keto be right for training half-marathon

[MadLax18]

Hey guys,

I have long been into bodybuilding but just for ****s and giggles I am training for a half marathon. I am also doing a little bit of a cut, I bulked during the school year and have a few BF% to drop. Would keto be a healthy diet for me while I am training for this half marathon. I am also continuing with weight training to maintain muscle mass and possibly increase strength. I would be doing CKD.

[resilience5241]

When is the half marathon? Have you ever done a low-carb diet before? The initial transition period would likely be the worst part for your training. There are a couple good books you could read on the subject. One that comes to mind is: http://www.amazon.com/Art-Science-Lo...nney+and+volek

Lyle Mcdonald (author of The Ketogenic Diet if you're not familiar) has reported mixed data on the subject of endurance training and Keto. The data wasn't really comparing whether it was "possible" but rather whether there were any substantial benefits.

My friend also came across this website a few weeks ago (she is also training for a 1/2 marathon):
http://www.runketo.com/2012/11/the-k...a-running.html

I know a lot of people prefer to do Paleo for marathon training. This might be something to consider since your long-term goal isn't really fat loss. I'm not a marathoner so you can take my word with a grain of salt if you want, but hopefully one of the links above will be beneficial for you. Good luck.

Hey guys,

I have long been into bodybuilding but just for ****s and giggles I am training for a half marathon. I am also doing a little bit of a cut, I bulked during the school year and have a few BF% to drop. Would keto be a healthy diet for me while I am training for this half marathon. I am also continuing with weight training to maintain muscle mass and possibly increase strength. I would be doing CKD.

[DustyChicago]

check out ben greenfield's podcast or website

[Leadreign]

Eat carbs for cardio. Fat doesnt burn fast enough to keep up with energy demand of cardio. Especially a marathon.

[DustyChicago]

Eat carbs for cardio. Fat doesnt burn fast enough to keep up with energy demand of cardio. Especially a marathon.

Misinformation. Again, read Phinney and/or check out Ben Greenfield

[Leadreign]

No not really. Tell me how burning fat is fast and good for cardio.

[Grifts]

Interesting reading

http://eatingacademy.com/how-a-low-c...ic-performance

[DustyChicago]

Oh grifts... this might be the 3rd time I've been asked to spread some rep.

Also, leadreign, the word "cardio" is vague in this context. For example, is OP trying to win the half, or is he just trying to finish? As OP said, "for ****s and giggles," I'm guessing he wont be pushing himself to the max. In any event, its only 13.1 miles anyway.

[Leadreign]

If OP is walking it, then fine, leave carbs out.

[Grifts]

If OP is walking it, then fine, leave carbs out.

Did you even check the link?

Whether you agree or not, it is still interesting, and worth looking over.

[MadLax18]

check out ben greenfield's podcast or website

will do. Thanks

[MadLax18]

When is the half marathon? Have you ever done a low-carb diet before? The initial transition period would likely be the worst part for your training. There are a couple good books you could read on the subject. One that comes to mind is:

Lyle Mcdonald (author of The Ketogenic Diet if you're not familiar) has reported mixed data on the subject of endurance training and Keto. The data wasn't really comparing whether it was "possible" but rather whether there were any substantial benefits.

My friend also came across this website a few weeks ago (she is also training for a 1/2 marathon):
\
I know a lot of people prefer to do Paleo for marathon training. This might be something to consider since your long-term goal isn't really fat loss. I'm not a marathoner so you can take my word with a grain of salt if you want, but hopefully one of the links above will be beneficial for you. Good luck.

can i eat carbs and stay in ketosis?

whats the difference between paleo and keto? seemslike paleo is just a stricter form of keto, cant eat dairy and legumes

[ccmarks]

Interesting reading

http://eatingacademy.com/how-a-low-c...ic-performance

Thank you for this. I am training for a triathlon and had the same question as OP

[DustyChicago]

can i eat carbs and stay in ketosis?

whats the difference between paleo and keto? seemslike paleo is just a stricter form of keto, cant eat dairy and legumes

paleo is not explicitly low carb. keto is not explicitly real food. my keto diet is almost paleo, my paleo diet is keto.

[resilience5241]

paleo is not explicitly low carb. keto is not explicitly real food. my keto diet is almost paleo, my paleo diet is keto.

Pretty much this. You would still be able to eat fruit and get a good dose of carbs in through natural sources.

[MadLax18]

paleo is not explicitly low carb. keto is not explicitly real food. my keto diet is almost paleo, my paleo diet is keto.

can you speak on "real food"

[Grifts]

can you speak on "real food"

Usually they are referring to things less removed from their natural state. Fruit, Vegetables, Meat, etc.

You don't find twinkies or hot dogs growing on a tree.

[resilience5241]

You don't find twinkies or hot dogs growing on a tree.

You don't find twinkies anywhere anymore :-/ not that they were ever anything to write home about.

[FranchiseKid]

I started keto 6 months ago and just monkeyhammered my marathon PR on a far more challenging course while in a fasted state. I am now training for an olympic distance triathlon on July 14th, a 70.3 tri in September, and a 50 mile trail race in November. I've never trained or raced more efficiently or effectively than I have now while on a keto diet.

[ccmarks]

I started keto 6 months ago and just monkeyhammered my marathon PR on a far more challenging course while in a fasted state. I am now training for an olympic distance triathlon on July 14th, a 70.3 tri in September, and a 50 mile trail race in November. I've never trained or raced more efficiently or effectively than I have now while on a keto diet.

Do you take in any carbs prior to your workouts/competition or is it straight keto? I'm asking just because I'm training for a sprint triathlon.

[FranchiseKid]

Do you take in any carbs prior to your workouts/competition or is it straight keto? I'm asking just because I'm training for a sprint triathlon.

I use UCAN Superstarch for any training over 1 hour, although I have yet to work through one scoop of it, which is 80 calories. The UCAN is expensive, but it lasted me a very long time. One scoop is 80 calories, and I would put that in one of those Camelback water bottles with water. I probably get 3 hours of training out of it. I just don't need the calories to be honest, and I certainly don't need the carbs.

I would say that I am straight keto. I definately do not intentionally take in carbs before training or races. No carb ups or anything like that. I do need to stress though, that diet is only one part of the equation for the athlete. A large part, but only one. You also need to make sure your training in the right heart rate zones that will utilize fat over carbs. If you go out and sprint every workout at this stage of your fat adaptation, you may have a tough time. I was worried that I would fail miserably during that marathon because I was racing well over Zone 2, so the mix begins to change from predominantly fats, to fats and carbs. There were times I was well into Zone 4 and at threshold.

Everyone is an experiment though. I am trying to be mature in my training and racing, and let my fat adaptation be my guide, instead of trying to set a time and hit it. Training at MAF though has been amazing, and my Zone 2 speed went from a 9:45/min. pace to a 7:55/min. pace, in 6 months. I don't know what my heart rate is on the swim, and I can stay in Zone 2/3 on the bike pretty easily unless there are major hills.

So my advice would be to let your fat adaptation be your guide as to how fast you race this thing. In my experience, carbs are not necessary at all. I do eat a ton of veggies, so I am getting carbs, but I am ketogenic. It is just my example, so you need to determine your own levels.