How does the low carb thing work if you do a lot of exercise?

[Condover]

I know carbs, especially bread based ones don't be me any good. I crave them when i'm pre-menstral or tired, but they seem to make me even more lethargic.

OTOH I run, a lot, and everything I've read about training suggests that carbs should make up a good proportion of my diet and that they are important for energy and recovery.

don't do me any good

I low carb and run. I found that before I started low carbing, I'd struggle to run on empty - anything over 4k I needed fuel in the morning or I'd get hunger cramps. With Low carbing I seem to be able to run on empty without much of a struggle, because my body is pretty good at using fat as a fuel source - no deep hunger pangs, plenty of energy most of the time.

Maybe performance would be increased a little if I carb loaded, I'm really not sure but it wouldn't be worth it for me as I don't run competitively, I just run for pleasure and low carbing allows me to achieve that.

Give it a go for a few weeks, your body will become more efficient at converting fat for fuel - its not like it's a permanent change if it doesn't work for you just go back to some carbs again.

You can run/train on a low carb regime, but it does take the body a bit of time to adjust, apparently.

Have a look at this book. I've not had a chance to read it myself but from the quick skim I gave it, the authors reckon that you should have better endurance once you are keto adapted - basically you don't have to worry about hitting the wall once your glycogen stores run out because you've been running on fat the whole time.

My understanding of it is that it's perfectly doable, but it takes a while to get used to working out without the carb stores, and you need to manage your diet very carefully. I think using a book like queen linked might help you do it successfully.

Fwiw, on the days I 'accidentally' low carb, I find exercise more or less impossible, so I suspect it's something you have to do all or nothing.

I do moderate carb and exercise. Can't manage to low carb (ie 20g carbs a day) but for constipation reasons! Fine if I stick to 75-100g carbs a day.

My post gym breakfast (don't eat before) is my chocolate milkshake: whey protein powder milk powder and cocoa powder so some carbs in the milk powder.