LCHF - Low Carb High Fat Diet Ver 2

[DieVlieg]

I think CARBS in races depends on not the distance but the time spent doing the activity. I do fine in a three hour sugar/carb fueled ride but start cramping and spiking after that. It is as if I have to start consuming more later on to keep going.

 

Therefore one has to be very careful to take blanket advice on these things. Pro's finish races much quicker than us ordinary guys and can therefore rely more on temporary quick fixes for a short period of time.

 

It's like crack (no i'm not a user) after doing it a while the user has to get bigger fixes until it does nothing for him then he has to stop for a while and take something to come down from that high. Sugar is a drug that only helps you out for a while. More wholesome food even carbs sustain you longer. Not being an expert at all but I think for some of us we want to be reliant on fat for fuel.

 

So if you race and want to race faster use sugar but make sure you are fast enough to finish quikly.

 

Personally for what I do I believe in a balanced approach during races and that LOW is better than NO carb. And to build up enough resources in my body leading up to the race rather than refueling shortly before or during the race. If you race more than one day make sure you recover your depleted energy.

[SimpleDom]

Has anyone tried to take Bulletproof coffee out on a ride? I'm keen to see if it separated out again after a while (which wouldn't be great). I have a high caffeine dependance that I need to feed on the bike. When I was a carb head, I used to smash the Gels with Caffeine in them... Now I'm thinking bulletproof coffee with added honey for the bike... MCT, Carbs, Caffeine. Yum.

[Rocket-Boy]

Has anyone tried to take Bulletproof coffee out on a ride? I'm keen to see if it separated out again after a while (which wouldn't be great). I have a high caffeine dependance that I need to feed on the bike. When I was a carb head, I used to smash the Gels with Caffeine in them... Now I'm thinking bulletproof coffee with added honey for the bike... MCT, Carbs, Caffeine. Yum.

 

Never taken it on a ride but had it just before...

In the office I cant blend mine and normally have a layer of coconut oil on the top, it doesnt really bother me to drink it like that.

[JanJan]

For me, I have finally found the race fuel I've settled with: Cadence Marathon, from Dr. Jeroen Swarts company.

 

A lot of the research I've been reading recently is the need for a carb drink for endurance sports that includes a highly absorbing protein at a ratio of 5:1 carbs to protein.

 

I found this in the Cadence Marathon drink. Hammer Nutrition also have it (not sure which others).

 

Also their carb component is a mix of maltodextrin and fructose, which makes sense to me.

 

Check out the amino acid profile that it has as well. A lot of thought has gone into that (e.g. 1000mg taurine).

 

Lastly, and this I haven't seen other sports drinks, it has MCT oil in it. Clever. Probably why it makes me feel full and no mad cravings on the bike when I use it.

 

That's the first and last product I'll ever mention on this thread (disclaimer: I have no link whatsoever with the company ).

 

Just something I picked up; you mentioned the only fat you use during a race is MCT and above you mentioned you use Cadence Marathon with a high maltodextrin content...

 

That sounds like a lot of strain that you put on your liver and kidneys during a race. I don't think "drink enough water" will even be sufficient. Combining this with a LCHF (red meat for protein source) will really push your body to its limits.

 

I'm just concered of future kidney stones/failure of such a mixture.

[tombeej]

Just something I picked up; you mentioned the only fat you use during a race is MCT and above you mentioned you use Cadence Marathon with a high maltodextrin content...

 

That sounds like a lot of strain that you put on your liver and kidneys during a race. I don't think "drink enough water" will even be sufficient. Combining this with a LCHF (red meat for protein source) will really push your body to its limits.

 

I'm just concered of future kidney stones/failure of such a mixture.

 

For a 100km road race as an example, I just use Cadence Marathon in 1 bottle. And 500ml water on the start line with maybe a banana in the back pocket. Nothing more really.

 

Cadence Marathon has just 1.2% fat (likely the MCT oil in it). So very much I doubt it's going to be a strain. I'm sure the scientists at Science To Sport really thought the mix through very carefully.

 

I don't sommer just take MCT oil in a race though, not sure where you read that?

[jcza]

I think CARBS in races depends on not the distance but the time spent doing the activity. I do fine in a three hour sugar/carb fueled ride but start cramping and spiking after that. It is as if I have to start consuming more later on to keep going.

 

Therefore one has to be very careful to take blanket advice on these things. Pro's finish races much quicker than us ordinary guys and can therefore rely more on temporary quick fixes for a short period of time.

 

It's like crack (no i'm not a user) after doing it a while the user has to get bigger fixes until it does nothing for him then he has to stop for a while and take something to come down from that high. Sugar is a drug that only helps you out for a while. More wholesome food even carbs sustain you longer. Not being an expert at all but I think for some of us we want to be reliant on fat for fuel.

 

So if you race and want to race faster use sugar but make sure you are fast enough to finish quikly.

 

Personally for what I do I believe in a balanced approach during races and that LOW is better than NO carb. And to build up enough resources in my body leading up to the race rather than refueling shortly before or during the race. If you race more than one day make sure you recover your depleted energy.

You're right in saying that it depends on the time and not the distance however it also depends how hard you race. Fully fuelled you should be able to go for 2-3 hours before you blow. However you shouldn't leave it too late to start refuelling bearing in mind depletion starts straight away. You can only slow the depletion and can't fully replenish. Also go read up about the insulin response when exercising. Its not only about sugar but it is about high GI and preferably in liquid form for races up to 6 hours.

[Oxter]

For me, I have finally found the race fuel I've settled with: Cadence Marathon, from Dr. Jeroen Swarts company.

 

A lot of the research I've been reading recently is the need for a carb drink for endurance sports that includes a highly absorbing protein at a ratio of 5:1 carbs to protein.

 

I found this in the Cadence Marathon drink. Hammer Nutrition also have it (not sure which others).

 

Also their carb component is a mix of maltodextrin and fructose, which makes sense to me.

 

Check out the amino acid profile that it has as well. A lot of thought has gone into that (e.g. 1000mg taurine).

 

Lastly, and this I haven't seen other sports drinks, it has MCT oil in it. Clever. Probably why it makes me feel full and no mad cravings on the bike when I use it.

 

That's the first and last product I'll ever mention on this thread (disclaimer: I have no link whatsoever with the company ).

 

Use the same thing and love it

[Oxter]

Has anyone tried to take Bulletproof coffee out on a ride? I'm keen to see if it separated out again after a while (which wouldn't be great). I have a high caffeine dependance that I need to feed on the bike. When I was a carb head, I used to smash the Gels with Caffeine in them... Now I'm thinking bulletproof coffee with added honey for the bike... MCT, Carbs, Caffeine. Yum.

 

Why not just use espresso mixed with honey

[SimpleDom]

 

Why not just use espresso mixed with honey

I was thinking about that initially, but I've been using bulletproof coffee as part of my pre long ride breakfast for a while and really like it... I thought the MCT's would also help on the bike for multi stage races? I'm undecided on the carbs for stage racing at the moment.

[HappyMartin]

I have been using a honey and espresso mix for a while now. It's great. Espresso and condensed milk is also mighty fine. Cheap too compared to gels.

[Oxter]

I have been using a honey and espresso mix for a while now. It's great. Espresso and condensed milk is also mighty fine. Cheap too compared to gels.

 

whats your ratio on the espresso and honey?

[DieVlieg]

Has anyone tried to take Bulletproof coffee out on a ride? I'm keen to see if it separated out again after a while (which wouldn't be great). I have a high caffeine dependance that I need to feed on the bike. When I was a carb head, I used to smash the Gels with Caffeine in them... Now I'm thinking bulletproof coffee with added honey for the bike... MCT, Carbs, Caffeine. Yum.

 

If you can keep it warm just do not fill your container. Wait for a section of corrugated road and lock the suspension.

[SimpleDom]

If you can keep it warm just do not fill your container. Wait for a section of corrugated road and lock the suspension.

 

Actually, and stupidly, I never thought about trying to keep it warm... I'm not sure I'd like it cold. Sounds like honey and espresso is the answer.

[tombeej]

On the subject of honey, here's good old Mark Sisson and his take on the mysterious golden nectar (Dave, it's good for your cholesterol!):

 

Is Honey Good For You?

 

And then...

 

For male cyclists, this study indicates honey supplementation is good for your little swimmers too.

 

And in this study on rats, honey supplementation may be useful to prevent acute exercise-induced oxidative stress.

 

Here's a very interesting pdf that backs up the idea that honey's amazing anti-inflammatory properties need to be better understood in terms of how it protects the body, especially during the stresses induced by exercise.

 

Considering honey's unique properties, HappyMartin's idea makes sense as an exercise fuel. For me, as a paleo type who seeks real/whole/natural foods over manufactured ***, the idea of natural honey as superior to simple sugars found in factory-made gels makes it even more attractive.

 

I think I'll try out this 'Happy Espresso'

[Tracey8670]

Guys - I have read all the comments about carb flu etc. I had carb flu for about 5 days, had a bit of a "fall off the wagon" and then had to re-do the whole mission to get into ketosis again. The process has been about 3-4 weeks now. I am trying very hard to keep my carbs under 20g/day.

 

BUT MY WORD my body is DEAD. Granted, I havent trained much for about 6 months because of a foot op but have been running again for 3 months and started cycling again this week. Even so, a light 1 hour ride with a 5km run in the arvie is KILLING me.

 

Do you think its the food? Would appreciate your feedback.

[DaleE]

Do you think its the food? Would appreciate your feedback.

 

Shew, hard to guess without knowing more, but my initial guess would be that you might not be eating enough - seems to be a common problem with ladies especially when getting serious about a diet.

I would up the fat intake (choose any fat source you like) and see if that make a difference. I seem to remember that you are trying to loose a kg or 2, but you need to look at the bigger picture here - eat a bit more now so you feel better and can train better.

I'm not suggesting another 2000 calories per day, just increase it by 500 calories and see if it makes a difference.

 

Other options are to take care of your sodium, magnesium & potassium intakes - preferably by food not supplements.

Lastly, had been mentioned before ... watch the protein intake, too much will kick you out of ketosis quick as a flash (1g protein per kg of LEAN body weight per day is a good start) ... and when looking at carbs, don't fall into the trap of subtracting finer carbs from others to get net carbs ... for ketosis, carbs are carbs!