I wonder if anybody on Ketosis has ever done an endurance event and not ended up feeling absolutely miserable/exhausted. I was on a fairly low carb regime (< 15 grams/day) for about 6 weeks, and something as simple as climbing fifty stories would always end up with me breathing heavy, and sweating. A simple 500 gram carb-load the day before, and I could that same climb 4x over without being anywhere near as exhausted.

The research that I've read says that the ideal training regime is to work-out in a carb-exhausted state, so as to encourage your body to develop the low-carb metabolic pathway, but for actual endurance events, definitely carb load as your primary fuel.

I've been training for triathlons while adhering to a ketogenic diet since October 2015. Initially I struggled. It definitely felt like a step back. Over time my body adapted and 3-4 months later I was performing on the same level without consuming copious amounts of carbs as prior to going keto.

These days I can wake up from a 12-18 hour fast and run a marathon at an easy pace while ingesting zero carbs in the process.

I ingest some carbs during actual races when glucose utilization is higher due to higher intensity. You will always need some glucose and the ratio of fat/glucose metabolism depends on intensity. Basically if you push the pedal to the metal your body will utilize what it has got. With that said, I feel like keto adaptation definitely broadened my options for how to pace myself and how to use my energy reserves during training and races.

Yes, Peter Attia is good source of knowledge on ketosis + endurance. Check out his amazing blog at eatingacademy.com

I can recommend this book http://www.artandscienceoflowcarb.com/the-art-and-science-of...

50 stories? Or 50 steps? Because 50 stories sounds like a lot, not something you should be able to do without a lot of endurance training beforehand. At my best I could climb maybe 15 stories without running out of breath.

A keto checking strip[1] would help to be in the know of whether the body is really doing keto.

1. Its available online

Plus you have to up your electrolytes of sodium, magnesium, and potassium. If you don't you tend to have a foggy head.

100%. i take pills for the sodium and magnesium (they usually have potassium too but usually not enough). and avocados are a staple when it comes to potassium

I've never found potassium in sufficient quantities in pill supplements - but low-sodium salt gives you 500 mg per 5g teaspoon (and another 1000 mg of Sodium, Ironically)

Unsweetened Almond Milk is also an awesome source of both sodium and potassium - a staple for me while doing Keto.

Thanks! Really appreciate the recommendation - I'm going to hit up all our local stores for some. Went jogging this evening, and for the first time in about 2+ months didn't get any cramping in the legs (which happens to me 100% of the time for any run longer than about 8-10 minutes), and the only change I've made is supplementing potassium, calcium, and magnesium.

In keeping with this thread - I guess I could vary different dozens of variables, one or more at a time, apply the same Ketosis machine learning algorithm, and see what really makes the difference.

So, pedialyte? Or does that still contain too much glucose?

I'm finding mixed info online but always assumed it had too much sugar. I think it has 25g but some sites are saying 6g. 25g would be more than you are allowed in a day on most keto programs.

I typically take ZMA and potassium then drink something like Propel while at the gym. Then I have chicken broth when I get home to get some salt back.