How many carbs can I safely add for exercise?

[ericedelman]

I just finished my first week on Atkins. I got slightly injured and needed to take a week off from running, and started Atkins. I'm heavy for a runner, 5'10", 225. I left high school at 185 pounds, so that's my goal weight. In the past year, I have run 1/2 marathon, full marathon, various short distance races, I average around 30 miles per week, plus some cross training.

I took my first run on Atkins yesterday and hit the wall hard at mile 3, it felt like my feet were glued to the ground, and I had to walk most of the way back home. A little food later, and I felt OK. Today I cycled for an hour, about 15 miles, which was easier.

So I don't want to mess up the diet, but I do want to continue exercising. The books are very unclear about adding carbs for exercise. If it really needs to be controlled to the gram, I don't mind drinking Myoplex shakes, they're mostly protein with around 20g of carbs.

Your advice would be appreciated!
Thanks!

[neutronnorman]

Re: How many carbs can I safely add for exercise?

I just finished my first week on Atkins. I got slightly injured and needed to take a week off from running, and started Atkins. I'm heavy for a runner, 5'10", 225. I left high school at 185 pounds, so that's my goal weight. In the past year, I have run 1/2 marathon, full marathon, various short distance races, I average around 30 miles per week, plus some cross training.

I took my first run on Atkins yesterday and hit the wall hard at mile 3, it felt like my feet were glued to the ground, and I had to walk most of the way back home. A little food later, and I felt OK. Today I cycled for an hour, about 15 miles, which was easier.

So I don't want to mess up the diet, but I do want to continue exercising. The books are very unclear about adding carbs for exercise. If it really needs to be controlled to the gram, I don't mind drinking Myoplex shakes, they're mostly protein with around 20g of carbs.

There's a good chance you are over-trained also. Over-training is notorious in marathon runners, second only to Bodybuilders.

Your advice would be appreciated!
Thanks!

Myoplex contains maltodextrin. Eliminate Myoplex at least during strict induction. When your body turns over using fat instead of glycogen for endurance, you'll be totally amazed. Believe me.
There are two moderators in this forum that can really tell you about ketosis, endurance and fat loss. Also, they will give you the shpeal on malodextrin. Private message them with your concerns. Their names are Georgiana and Not2late.

[liv]

Re: How many carbs can I safely add for exercise?

20 carbs? That is not great. You should get your carbs from veggies and nutritious food. On induction you are limited to 20 carbs and most of those should come from veggies.
It is natural to see a bit of transition. So ease yourself into it. How long have you been on Atkins now?
When the induction phase is over you will start to add carbs back to your diet. So no need to stick to induction. You will add carbs back in an increment of five. Starting with more veggies and then other stuff that have carbs following the "carbohydrate ladder" Did you see that part in the book? (We follow Dr. Atkins New Diet Revolution 2002 here)


We have plenty of heavy exercisers here that do very well. Betty is a marathon runner and she has low carbed for a while. (7 years) She has a thread in the exercise forum called Time to resurrect the Cool running thread. Check it out.

[Emre Yigit]

Re: How many carbs can I safely add for exercise?

Verrry difficult question to answer.

I was a long-distance runner (never a marathon, though) too, and the danger of doing Atkins with our body shape is that unless we take care, the diet can become a crash diet feeding off muscles, which isn't to be recommended. So, keep your calorie intake high, and do some weights too.The problem with strenuous exercise during induction is that as your glycogen levels are depleted, you may well be over-exercising and actually reducing your muscle mass. My suggestion would be to keep the exercise relatively low and NOT add any carbs during induction. That way, your body will start to burn fat. The effects on muscle are less if you are already a regular exerciser; nonetheless, my (repeat) suggestion would be to phase in cardio slowly. Some weight training (heavy, few reps) is also advised, to keep from losing muscle.

In the longer term, you will find that if you do cardio + weights, and since you're a man (though I don't know your age), you will probably lose weight almost as rapidly during OWL as during induction. But do let your body get used to low carbs for a few weeks before starting to tinker with the diet. Once you're in pre-maintenance, then you can really start to adjust carbs for strenuous exercise.

I would have a question: if you are fit enough to run 30 miles a week (again, I don't know your age) how come you gained weight?

[ericedelman]

Re: How many carbs can I safely add for exercise?

I would have a question: if you are fit enough to run 30 miles a week (again, I don't know your age) how come you gained weight?

Excellent question. And I'm 39 years old.

4 years ago, I weighed 260 and smoked a few cigarettes. I quit smoking and began exercising, which got me down to 225. I stuck around 225 for a while, and then decided to diet for two months, which got me down to 200 or so. I stuck around 200 for a while, until a running injury sidelined me for almost 4 months, and my weight crept back up to 225.

I've probably used my high mileage weeks as an excuse to eat more than I need to, so I thought I'd try dieting again. Believe it or not, it is possible to gain weight and train for a marathon at the same time - I'm living proof!

[ziggy]

Re: How many carbs can I safely add for exercise?

1 week on atkins is nowhere near enough time for your body to fully adapt and be ready for a marathon its no wonder you did soo poorly give yourself atleast 6 weeks on atkins before a marathon and follow atkins 100% and do not cheat on the diet by adding lots of carbs thinking you need them cause that will mess things up

during the first week on atkins your muscles will be very weak your body has ate high carb for to long and has made the insulin receptors on your muscles insulin resistant (bad)

you need to give your body more time to make the insulin receptors on your muscles senseitive again aka normal like are ancestors always were

so stick to the atkins diet 100% and dont cheat also heres some more info

Do You Really Need Carbs To Workout Effectively? | MuscleHack

http://www.youtube.com/watch?v=MzA-E8zb-Ds&feature=related

http://www.youtube.com/watch?v=ToGt_GYCUmY&feature=related