Carbs on a heavy workout day?

[knicknack]

I have a question for you folks that exercise a lot. I've been playing tennis once a week and I notice that on those days I have absolutely no energy if I don't eat a few extra carbs. I have a friend who bicycles 2-3 hours a day and has gatorade while he's riding, but is on a low carb diet otherwise.

The days when I'm just swimming or running a mile or two aren't a problem, but when I up it it gets difficult. For example, I joined a masters swim team the first time i did atkins, and would *literally* ran out of energy about halfway through the practice. I'd be cruising along and then after about a mile (30 min or so) I would just lose energy instantly. WEnt from first in my lane to last.

It seems like if you're doing hard core exercise that carbs might be important for health and energy, but I really have no idea. I thought someone here might.

What's the rule of thumb when it comes to exercising hard and low carbing?

[Sheasmam]

Re: Carbs on a heavy workout day?

GOOD QUESTION!!! I would love some insight on that as well. My exercise isnt near as intense as yours sounds. I walk 3 miles a night, and on days when I am low on my carbs I poop out after the first mile!!!

[BornToWin]

Re: Carbs on a heavy workout day?

Well the short answer is if you use carbs for fuel you will no longer be in ketosis. What stage of the diet/lifestyle are you in?

[Sheasmam]

Re: Carbs on a heavy workout day?

I'm guessing upping the fat would help w/ low energy levels then, since we are using fat as fuel when in ketosis???

[Iapetus999]

Re: Carbs on a heavy workout day?

You need to go slower. You are burning thru your stored glycogen and crashing.
If you train slower, your body will develop more fat-burning capacity and you will be able to get back to where you were if not better.
My long run is getting close to 2 hours and I never feel tired.
If you are on Maintenance you might try raising your carbs but don't eat them before you start exercising. If anything eat them during or right after so your body will use them immediately and not store them.
If you are still in weight-loss mode don't bother raising them (unless you plan to via OWL or pre-m)

[ttdriver]

Re: Carbs on a heavy workout day?

When I have a long, sustained running day, I start my day with a cup and a half of fresh squeezed OJ ... that's alot of carbs .. and about 3-4 strips of bacon. That will easily get me 10 miles or more, but I take it slow.

If you need more energy to get through your exercise, then by all means, eat some complex carbs .. maybe some SF peanut butter?? Some carb style toast?? I love the Pepperidge Farm carb style whole wheat .. yummy.

But then I am in lifetime maintenance!

Betty