Very interesting topic….and I thought I might be the only one that was experimenting with this! About four months ago I saw a link to Sami’s post about becoming a bonk proof athlete. After asking around my local tri group one of my main training partners was quietly following a LCHF diet and knew about the blog post. I was interested and wanted to see what it would do and SLOWLY adjusted to eating more fats. I can get into a lot more detail but I do track all my macros each day and have “played” with everything for the past couple of months. I have been in ketosis (measured by ketostix) for the past month and a half while following the HIM training plan leading up to my race this past weekend. At first I had some problems and didn’t feel “right” but after you get adapted to it I feel there are many benefits. I feel better and seem to have found a routine of adjusting my macros according to my training schedule and long rides/runs. After being on the high carb traditional diet like many endurance athletes for over a year I do enjoy this high fat better. To each his own…. I have read many books about the subject and continue to research on my own when time permits. I have also read Racing Weight and many other articles about endurance training and nutrition. I also follow Ben Greenfields posts and have used some of his nutritional advice concerning nutrition while training for IMs. I think it is important for everyone to figure out what works for them. I really enjoy my diet now, have lost some body fat, and feel great completing longer workouts with a lot less need for food/calories.
@Roddy - great to hear that it's going well for you so far. Are you doing the November OS? So far I've not noticed that my workouts have been fine w/o adjusting macros to include carbs but that may not hold for long. What carbs are you adjusting with? Sweet potatoes or something like UCAN superstarch? I’ve had pretty good success with the latter the few times I’ve tried it.
@Paul - My last race of the season was this past weekend and I just submitted a request for a new plan yesterday. I'm sure I will be put into the offseason but this is my first year with EN so not really sure what to expect. I have read quite a bit into what different people eat and what they recommend as far as carbs go. Dave Asprey says to stay away from starch, Perfect Health Diet book says potatoes and starches are fine, and so on. I think you just have to figure out what you want to try and what you like to eat. When I first started with the lower carb diet I was eating sweet potatoes. I eventually cut those out and ate carbs strictly from few low GI fruits and a lot of veggies and nuts. I have never tried UCAN but might look into it.
It hasn't been hard for me to consume enough carbs since I have been eating less than 125 grams each day on normal days and up to 175 grams on long training days. Believe it or not I completed one week in there on less than 50 carbs per day and only bumped that up for the Thursday long run and the Saturday long ride. I have tons of more experimenting to do and a lot more to learn. I am a believer in the LCHF diet and it seems to be working for me.
I'm going to try to switch to a higher ratio of a LCHF nutrition plan. I'll move over gradually, starting with breakfast over a few weeks, then adding lunch. Dinner will probably never be full-on LCHF (love tortillas and rice too much, sweet potatoes too! not to mention BEER), but like JW, it's a higher % than what I'm using at present.
I was ~90% paleo in 2011, when I was training for IMAZ and never felt better. I don't know if it's the low starch intake of paleo that did it, or the higher fat that usually accompanied my paleo-ish meals, but I'm gonna give it all a try!
Just completed AZIM with fat adapted approach. I'm not fully adapted so did have carbs as planned but never felt hungry or bonkish:
Prerace: ate HFLC, didn't change a bit from Paleo type diet. Even at Bucca di Beppo team dinner only had salad and lemon chicken, the filling of the manicotti and cheesecake (I do eat full fat dairy). I use sea salt liberally.
Race breakfast: bullet proof coffee and 2c full fat organic yogurt (600 cal) Drink on bike: Thorne Rx berry flavor amino acid mix with half sodium requirement prevent muscle catabolism) 1 bottle pre swim, 1bottle per hour on bike. I know from sweat test that in cool conditions all I need is 20oz per hour.
Food: I left feed zone rice cakes in am bag-that's what I fueled bike with in all my training (carb back loading-once fat burning on bike, theory is won't raise insulin levels, keep central governer, i.e., brain, happy w adequate glucose as not totally Keto adapted yet). So, Substituted bananas on the course-felt fine on stomach, never hungry or weak. Didn't worry about sodium (none in banana) not a big sweater
Run: all liquid. Walked each aid station. Sip coke, sip water. after dark, changed to broth.
Goal: continue to become more fat adapted and be fully there for AZIM 2016 when I age up to 60yo group and plan to beat all my competition.
Results: not my fastest time as winds were 20-25MPH on bike, conditions I've never seen and I live and train on the course. 4th place in age group-1st podium finish (13th in 2012, 7th 2013)
really interesting read MS. I had heard a podcast interview w Defty and that is what started me thinking along these lines to begin with. I just don't like the way that i feel when taking in the amount of sugar that our regular fueling plan calls for. I need to find another way if I am going to stay in long course. This might be it.
Very interesting and love the thread! I just started working with a sports dietitian to lose some extra baggage - of weight and she has recommended I go HFLC.. Not just for weight loss but so that I can get fat adapted and race that way... Prof Timothy Noakes who wrote The Lore of Running now promotes what he calls the Banting diet which is HFLC and he simplifies it.. I was worried I could never do it - what no pasta or rice or bread?? But - spagetti squash makes an awesome pasta alternative, tonight I just made cauli rice for the first time and even my boyfriend could hardly tell the diff, and there's a recipe for bread using almond and coconut flour and ground flax instead of flour...
To add to the resources to check out - www.realmealrevolution.com
Noake's book Real Meal Revolution isn't available here yet but there are lots of resources out there I'm finding.. Kind of exciting!!!
This is a great read and something I've been looking to integrate more. To that end...what are your suggestions on websites or resources with food options?
I just changed jobs and moved from a big company with an extensive cafeteria where I could find any type of cuisine that met my needs. Now I am at a company where I either need to eat out (time consuming and difficult to find healthy options).
I'd like to pack my lunch each day and looking for some resources that will give some ideas that allow me to manage he HFLC diet better.
@Jeremy-there are so many resources depending on your actual goals. However, the main concept is JERF-just eat real food. So kudos to you to want to make the effort to take your own lunch to work. I think of protein (grass fed meat, fish-canned sardines are real easy) greens low glycemic carbohydrate(baked sweet potato) with extra good fats (no omega six seed oils). No processed food. And sadly, even when you think restaurant fare is healthy, they will have hidden omega 6 seed oils or high fructose corn syrup in them.
Websites that give you templates: Rob Wolfe Lorain Cordain (Wolfe was his student) Chris Kressor (beyond Paleo) Dave Asprey-bullet proof diet Reading about fat adaptation: Bob Sebohar Phinney and Volpe That's just for starters Good luck!'
Late to the discussion, but just wanted to add that I've been fat adapted for approx 15 months now and love it... Don't see me returning to eating sugar/wheat etc. anytime soon.
Tim Noakes's websites and podcasts are great for info. Also the Fitter Radio podcast - a podcast for LCHF triathletes great info
I drink it separately. I'm still sorting out the way I want it to work for me. I rode 71 miles and used 2 of them. One before I started and on about 2 hours in. It's supposed to help the body access fat for fuel.
I'll keep you posted on how it goes as I learn more and try it out for other long workouts and races.
The UCAN is meant to be taken at once, like a gel or mixed rather thickly in a bottle. Really not meant for sipping. So I mix it up fairly thick and take a whole scoop before my workout or race. I mix another one in a snack size zip lock. I bite off a corner and suck it out like a gel if I'm out for more than a couple hours. I have the quest bars, a half one, if I feel like i want to chew on something. I use the UCAN with protein for recovery unless I'm in the mood for eggs and spinach or something savory. I've also mixed the ucan with half a boullion cube so I don't always have to have sweet stuff. I've made peanut butter balls with salt, and I've even smashed up sweet potatoe balls. I know I'm asking for a smart remark...
HAHA - especially if you add salt to your balls!! Ok I had to - sorry!! Thanks for the details!! I'm just starting out on the LCHF - began the first week of Jan and so far so good but - no really LONG workouts yet so i haven't started experimenting... Will be soon though and this is great!! Galveston 70.3 end of April will be my first race as fat adapted so a good test before the season really kicks in for me.. One more question - do you use the UCAN one last time before the run in T2 to get through that stage of the race too?
I haven't tried it in a tri yet. But I'm guessing that would be a good time to do it. Definitely practice and have a plan. Fortunately it doesn't upset my stomach so that's a good time to consider some if you didn't get it on the bike.
I don't like the term low carb. Vegetables are carbs after all. 2/3 of my plate is supposed to be vegetables. I take MCT Oil with my coffee in the morning..and a little butter. I cook with ghee and coconut oil...and some olive oil. The weight loss is pretty steady, the sleep is DIVINE, and there is no longer any intestinal drama. No wheat. Who knew? And 'gluten free' food is crap so don't fall into that one! It took me a bit to adjust and I'm still naughty (I love beer), and I probably eat too much rice. But as my workouts get longer, the weight loss is steady and I feel really good. Keeping fresh veggies around the house is the real challenge. I thought I was a good eater. Now I REALLY have to be good!
I should clarify - I eat a TON of veggies!! But no wheat/grains/ rice/pastas etc... I've started using coconut and almond flours to make bread - YUMMY!!! And with the use of "zoodles", spagetti squash, cauli rice and mashed cauliflower I'm not missing the traditional side dishes at dinner time... Now = once I reach goal body comp and am back to racing full IM then I'm more than likely going to add back in some grains or such.... There's something about the staying power of steel cut oats for an 8 hour + training day!!! But I agree- sleep is amazing, my body feels great, lots of energy and no tummy distress - not that I had any before but bloating was sometimes an issue post dinner... I'm going to order the VESPA and UCAN and start experimenting... I'm doing a swim clinic session every 2nd Sunday so will have back to back swim/bike or swim/run sessions so that will be a good starting point to experiment and then with my long rides/runs closer to Texas... Hmm - wonder what all the sane people are thinking about?? LOL!!!!
Oh cool! you have better discipline than I do, I'm sure! I ordered the slicer off Amazon and it's now sitting on my counter top. I also bought some veggies. Zoodles sound yummy.
I agree about the bloating. I guess I didn't realize how good I could feel. So happy for you!
Just listened to the Monday video with Coach Patrick and I think I need to start fueling my workouts. I have a HUGE mental block when it comes to eating before I workout. I have to purge that 90 minutes of glycogen non-sense out of my head. It does NOT apply to what I'm doing right now! bad habits. ::sigh::
David I wish I liked frozen veggies. There are so few I actually enjoy eating due to texture. I can do broccoli, spinach and the like, but not carrots or green beans.
One thing I do keep around is frozen fish. Shrimp, mahi, whatever. It thaws so quickly and is quite yummy.
I should listen to that one too then!! I'm following the whole less than 90 mins and no fuelling - maybe not the best approach... And remember- I only started in January so that discipline could fade over time!! I do think a celebratory slice of pizza post Texas will be in order!!! Probably make me sick But it will be something to look forward to!!! Ordered my first box of VESPA today so excited to try that out!!!! Every time I come onto the EN site I'm reminded of what a great opportunity this is for those who want to learn and experiment!!!
I have been trying to go LCHF. I will have some fat before a WKO such as nut butter, coconut oil or so forth and then just water. I have done several WKO that way with no additional supplement for 2-3 hours. Getting ready for IMAZ last October I did a RR with Betsy Kantor. She is also LCHF. I rode the whole time with just water and about 3/4 through she gave me some fatty acids to prevent muscle breakdown. There is more and more research supporting this, but you have to let the body adapt. The mind may be more difficult.
I have been consciously working on this fat adaptation since July. I actually did a consult with Barry Maurey, a nutritionist associated with Ben Greenfields site. Barry is an ultrarunner who has been working on fat adaptation for 5 years and has evolved to Where he runs 12 hour ultras fasted, on water alone.
Some of his points: True fat adaptation takes 12-24 months minimum, depending on where you are starting in your diet You don't want to be ultra Low carb/ketosis all the time as they are significant hormonal consequences(adrenal fatigue, thyroid), but strategic in carb consumption (I can elaborate on that Point if anyone is interested) Diet should definitely follow Paleo principles And as David mentioned, branched chain amino acid supplementation to prevent muscle breakdown (Thorne FX berry flavor mix is what I use)
And most importantly, when I asked him about ucan and Vespa, he said he didn't recommend these supplements. If the ultimate goal is fat adaptation to use your own body fat for fuel, you don't want these crutches that will prevent your hormonal adaptation, such as up regulating HSL (hormone sensitive lipase) to name one. Just understand, you need to go slowly and be patient.
I started by going one hour fasted then supplementing with carbs. But the recommendation here was real food only. I used feed Zone sticky rice cakes (major YUM). I think I also started wko's with bullet proof coffee but now, 8 months later, I start out with a cup of black coffee and can easily go 2 hours fasted (in JOS, haven't done anything longer). I will gradually push that window.
Interestingly, last summer when I started, I did a 3h bike. After 1hour felt great so decided not to eat. At 2hr I was thinking maybe but we were going up 9mi (2-3% grade) hill so decided to wait til we crested. But by then I was toast and never recovered despite eating. When I reported to Barry, he said, it wasn't because my muscles fatigued. It was because my brain was not yet Keto adapted, so the 'central governer' got hypoglycemic and shut my body down. Hence the reason to take this slowly.
Here is how I approached IMAZ, about four months into this: 0330: bullet proof coffee with 2tbs coconut oil and grassfed butter, 1.5C origanic full fat yogurt. I hydrated with water, and a bottle of BCAAs in hr before start. The plan on bike was sticky rice cake each hour and bottle of BCAAs. But I got to bike and realized the rice cakes never made it out of am bag??. So I had a piece of bananna and my bottle of BCAAs each hour-felt fine. I had one packet of almond butter I are halfway through. Then on run, had water, broth after dark and coke every couple of miles. Never felt like I was bonking.
Betsy he sounds a little goofy to me. You may naturally have a more efficient metabolism. Lucky. I've been doing this since July also and the science and knowledge are behind ucan. Most people need some fuel, some of us don't tolerate sugar. Thorne products are quality. I use elevate when I'm dragging. I've never heard of this Barry person, but it's always good to read a lot of different people. And notice they're mostly men. I have two friends who each did an ironman last year, females... One on 700 cals, the other on 1000. My experience with ultra runners is they can be extreme. We all find what works for us, hopefully! Continued learning for all of us!
I did find it curious that Barry dismissed VESPA and UCAN when Ben Greenfield himself uses, promotes, and sells them but - it goes to show that we are all different. I was at my dietitian yesterday - who recommended fat adaptation- and she was telling me about an Ultra runner who uses nothing but water and bacon to fuel during his races...
We were also talking about strategic carb consumption a bit so Betsy if you can elaborate on that point as you suggested - here or message me if you prefer... And when you mention the BCAAs Thorne FX does it also have electrolytes or how did you deal with that?
This is so awesome for me as a newby to fat adaptation so thanks everyone!!
I did find it curious that Barry dismissed VESPA and UCAN when Ben Greenfield himself uses, promotes, and sells them but - it goes to show that we are all different. I was at my dietitian yesterday - who recommended fat adaptation- and she was telling me about an Ultra runner who uses nothing but water and bacon to fuel during his races...
We were also talking about strategic carb consumption a bit so Betsy if you can elaborate on that point as you suggested - here or message me if you prefer... And when you mention the BCAAs Thorne FX does it also have electrolytes or how did you deal with that?
This is so awesome for me as a newby to fat adaptation so thanks everyone!!
I did find it curious that Barry dismissed VESPA and UCAN when Ben Greenfield himself uses, promotes, and sells them but - it goes to show that we are all different. I was at my dietitian yesterday - who recommended fat adaptation- and she was telling me about an Ultra runner who uses nothing but water and bacon to fuel during his races...
We were also talking about strategic carb consumption a bit so Betsy if you can elaborate on that point as you suggested - here or message me if you prefer... And when you mention the BCAAs Thorne FX does it also have electrolytes or how did you deal with that?
This is so awesome for me as a newby to fat adaptation so thanks everyone!!
Comments
About four months ago I saw a link to Sami’s post about becoming a bonk proof athlete. After asking around my local tri group one of my main training partners was quietly following a LCHF diet and knew about the blog post. I was interested and wanted to see what it would do and SLOWLY adjusted to eating more fats. I can get into a lot more detail but I do track all my macros each day and have “played” with everything for the past couple of months. I have been in ketosis (measured by ketostix) for the past month and a half while following the HIM training plan leading up to my race this past weekend.
At first I had some problems and didn’t feel “right” but after you get adapted to it I feel there are many benefits. I feel better and seem to have found a routine of adjusting my macros according to my training schedule and long rides/runs. After being on the high carb traditional diet like many endurance athletes for over a year I do enjoy this high fat better. To each his own….
I have read many books about the subject and continue to research on my own when time permits. I have also read Racing Weight and many other articles about endurance training and nutrition. I also follow Ben Greenfields posts and have used some of his nutritional advice concerning nutrition while training for IMs.
I think it is important for everyone to figure out what works for them. I really enjoy my diet now, have lost some body fat, and feel great completing longer workouts with a lot less need for food/calories.
@Roddy - great to hear that it's going well for you so far. Are you doing the November OS? So far I've not noticed that my workouts have been fine w/o adjusting macros to include carbs but that may not hold for long. What carbs are you adjusting with? Sweet potatoes or something like UCAN superstarch? I’ve had pretty good success with the latter the few times I’ve tried it.
It hasn't been hard for me to consume enough carbs since I have been eating less than 125 grams each day on normal days and up to 175 grams on long training days. Believe it or not I completed one week in there on less than 50 carbs per day and only bumped that up for the Thursday long run and the Saturday long ride. I have tons of more experimenting to do and a lot more to learn. I am a believer in the LCHF diet and it seems to be working for me.
Here is a few links I have read and found useful if anyone is interested:
http://lc-triathlete.com/
http://josepharcita.blogspot.com/2011/03/guide-to-ketosis.html
http://www.bengreenfieldfitness.com/
LCHF Recipes - http://www.genaw.com/lowcarb/
I'm going to try to switch to a higher ratio of a LCHF nutrition plan. I'll move over gradually, starting with breakfast over a few weeks, then adding lunch. Dinner will probably never be full-on LCHF (love tortillas and rice too much, sweet potatoes too! not to mention BEER), but like JW, it's a higher % than what I'm using at present.
I was ~90% paleo in 2011, when I was training for IMAZ and never felt better. I don't know if it's the low starch intake of paleo that did it, or the higher fat that usually accompanied my paleo-ish meals, but I'm gonna give it all a try!
Oh...and there's this that I came across yesterday too!
http://healthimpactnews.com/2013/sw...nutrition/
Prerace: ate HFLC, didn't change a bit from Paleo type diet. Even at Bucca di Beppo team dinner only had salad and lemon chicken, the filling of the manicotti and cheesecake (I do eat full fat dairy). I use sea salt liberally.
Race breakfast: bullet proof coffee and 2c full fat organic yogurt (600 cal)
Drink on bike: Thorne Rx berry flavor amino acid mix with half sodium requirement
1 bottle pre swim, 1bottle per hour on bike. I know from sweat test that in cool conditions all I need is 20oz per hour.
Food: I left feed zone rice cakes in am bag-that's what I fueled bike with in all my training (carb back loading-once fat burning on bike, theory is won't raise insulin levels, keep central governer, i.e., brain, happy w adequate glucose as not totally Keto adapted yet).
So, Substituted bananas on the course-felt fine on stomach, never hungry or weak. Didn't worry about sodium (none in banana) not a big sweater
Run: all liquid. Walked each aid station. Sip coke, sip water. after dark, changed to broth.
Goal: continue to become more fat adapted and be fully there for AZIM 2016 when I age up to 60yo group and plan to beat all my competition.
Results: not my fastest time as winds were 20-25MPH on bike, conditions I've never seen and I live and train on the course.
4th place in age group-1st podium finish (13th in 2012, 7th 2013)
Science on Fat Adaptation.
I was worried I could never do it - what no pasta or rice or bread?? But - spagetti squash makes an awesome pasta alternative, tonight I just made cauli rice for the first time and even my boyfriend could hardly tell the diff, and there's a recipe for bread using almond and coconut flour and ground flax instead of flour...
To add to the resources to check out - www.realmealrevolution.com
Noake's book Real Meal Revolution isn't available here yet but there are lots of resources out there I'm finding.. Kind of exciting!!!
Paul - personally I'd love it if you kept sharing!! You've got the experience with it so far!! Thanks!!
I just changed jobs and moved from a big company with an extensive cafeteria where I could find any type of cuisine that met my needs. Now I am at a company where I either need to eat out (time consuming and difficult to find healthy options).
I'd like to pack my lunch each day and looking for some resources that will give some ideas that allow me to manage he HFLC diet better.
Websites that give you templates:
Rob Wolfe
Lorain Cordain (Wolfe was his student)
Chris Kressor (beyond Paleo)
Dave Asprey-bullet proof diet
Reading about fat adaptation:
Bob Sebohar
Phinney and Volpe
That's just for starters
Good luck!'
Tim Noakes's websites and podcasts are great for info.
Also the Fitter Radio podcast - a podcast for LCHF triathletes great info
Is anyone adapted to LCHF using UCAN during races?? I was listening to a webinar with Bob Sebohar about it and sounds very interesting!!
I only eat UCAN and Vespa, and quest bars, during racing and workouts. It's a miracle!
Thanks!! I was just reading about VESPA - do you mix it in with the UCAN - same bottle?
HAHA - especially if you add salt to your balls!! Ok I had to - sorry!!
Thanks for the details!! I'm just starting out on the LCHF - began the first week of Jan and so far so good but - no really LONG workouts yet so i haven't started experimenting... Will be soon though and this is great!! Galveston 70.3 end of April will be my first race as fat adapted so a good test before the season really kicks in for me.. One more question - do you use the UCAN one last time before the run in T2 to get through that stage of the race too?
Set myself up for that...
I haven't tried it in a tri yet. But I'm guessing that would be a good time to do it. Definitely practice and have a plan. Fortunately it doesn't upset my stomach so that's a good time to consider some if you didn't get it on the bike.
I don't like the term low carb. Vegetables are carbs after all.
2/3 of my plate is supposed to be vegetables. I take MCT Oil with my coffee in the morning..and a little butter. I cook with ghee and coconut oil...and some olive oil. The weight loss is pretty steady, the sleep is DIVINE, and there is no longer any intestinal drama. No wheat. Who knew? And 'gluten free' food is crap so don't fall into that one! It took me a bit to adjust and I'm still naughty (I love beer), and I probably eat too much rice. But as my workouts get longer, the weight loss is steady and I feel really good. Keeping fresh veggies around the house is the real challenge. I thought I was a good eater. Now I REALLY have to be good!
How is it going for you so far?
I should clarify - I eat a TON of veggies!! But no wheat/grains/ rice/pastas etc... I've started using coconut and almond flours to make bread - YUMMY!!! And with the use of "zoodles", spagetti squash, cauli rice and mashed cauliflower I'm not missing the traditional side dishes at dinner time... Now = once I reach goal body comp and am back to racing full IM then I'm more than likely going to add back in some grains or such.... There's something about the staying power of steel cut oats for an 8 hour + training day!!! But I agree- sleep is amazing, my body feels great, lots of energy and no tummy distress - not that I had any before but bloating was sometimes an issue post dinner... I'm going to order the VESPA and UCAN and start experimenting... I'm doing a swim clinic session every 2nd Sunday so will have back to back swim/bike or swim/run sessions so that will be a good starting point to experiment and then with my long rides/runs closer to Texas... Hmm - wonder what all the sane people are thinking about?? LOL!!!!
Oh cool! you have better discipline than I do, I'm sure! I ordered the slicer off Amazon and it's now sitting on my counter top. I also bought some veggies. Zoodles sound yummy.
I agree about the bloating. I guess I didn't realize how good I could feel. So happy for you!
Just listened to the Monday video with Coach Patrick and I think I need to start fueling my workouts. I have a HUGE mental block when it comes to eating before I workout. I have to purge that 90 minutes of glycogen non-sense out of my head. It does NOT apply to what I'm doing right now! bad habits. ::sigh::
Sane people are nuts.
David I wish I liked frozen veggies. There are so few I actually enjoy eating due to texture. I can do broccoli, spinach and the like, but not carrots or green beans.
One thing I do keep around is frozen fish. Shrimp, mahi, whatever. It thaws so quickly and is quite yummy.
I should listen to that one too then!! I'm following the whole less than 90 mins and no fuelling - maybe not the best approach... And remember- I only started in January so that discipline could fade over time!!
I do think a celebratory slice of pizza post Texas will be in order!!! Probably make me sick 
But it will be something to look forward to!!! Ordered my first box of VESPA today so excited to try that out!!!! Every time I come onto the EN site I'm reminded of what a great opportunity this is for those who want to learn and experiment!!!
Some of his points:
True fat adaptation takes 12-24 months minimum, depending on where you are starting in your diet
You don't want to be ultra Low carb/ketosis all the time as they are significant hormonal consequences(adrenal fatigue, thyroid), but strategic in carb consumption (I can elaborate on that Point if anyone is interested)
Diet should definitely follow Paleo principles
And as David mentioned, branched chain amino acid supplementation to prevent muscle breakdown (Thorne FX berry flavor mix is what I use)
And most importantly, when I asked him about ucan and Vespa, he said he didn't recommend these supplements. If the ultimate goal is fat adaptation to use your own body fat for fuel, you don't want these crutches that will prevent your hormonal adaptation, such as up regulating HSL (hormone sensitive lipase) to name one. Just understand, you need to go slowly and be patient.
I started by going one hour fasted then supplementing with carbs. But the recommendation here was real food only. I used feed
Zone sticky rice cakes (major YUM). I think I also started wko's with bullet proof coffee but now, 8 months later, I start out with a cup of black coffee and can easily go 2 hours fasted (in JOS, haven't done anything longer). I will gradually push that window.
Interestingly, last summer when I started, I did a 3h bike. After 1hour felt great so decided not to eat. At 2hr I was thinking maybe but we were going up 9mi (2-3% grade) hill so decided to wait til we crested. But by then I was toast and never recovered despite eating. When I reported to Barry, he said, it wasn't because my muscles fatigued. It was because my brain was not yet Keto adapted, so the 'central governer' got hypoglycemic and shut my body down. Hence the reason to take this slowly.
Here is how I approached IMAZ, about four months into this:
0330: bullet proof coffee with 2tbs coconut oil and grassfed butter, 1.5C origanic full fat yogurt. I hydrated with water, and a bottle of BCAAs in hr before start.
The plan on bike was sticky rice cake each hour and bottle of BCAAs. But I got to bike and realized the rice cakes never made it out of am bag??. So I had a piece of bananna and my bottle of BCAAs each hour-felt fine. I had one packet of almond butter I are halfway through. Then on run, had water, broth after dark and coke every couple of miles. Never felt like I was bonking.
I did find it curious that Barry dismissed VESPA and UCAN when Ben Greenfield himself uses, promotes, and sells them but - it goes to show that we are all different. I was at my dietitian yesterday - who recommended fat adaptation- and she was telling me about an Ultra runner who uses nothing but water and bacon to fuel during his races...
We were also talking about strategic carb consumption a bit so Betsy if you can elaborate on that point as you suggested - here or message me if you prefer...
And when you mention the BCAAs Thorne FX does it also have electrolytes or how did you deal with that?
This is so awesome for me as a newby to fat adaptation so thanks everyone!!
I did find it curious that Barry dismissed VESPA and UCAN when Ben Greenfield himself uses, promotes, and sells them but - it goes to show that we are all different. I was at my dietitian yesterday - who recommended fat adaptation- and she was telling me about an Ultra runner who uses nothing but water and bacon to fuel during his races...
We were also talking about strategic carb consumption a bit so Betsy if you can elaborate on that point as you suggested - here or message me if you prefer...
And when you mention the BCAAs Thorne FX does it also have electrolytes or how did you deal with that?
This is so awesome for me as a newby to fat adaptation so thanks everyone!!
I did find it curious that Barry dismissed VESPA and UCAN when Ben Greenfield himself uses, promotes, and sells them but - it goes to show that we are all different. I was at my dietitian yesterday - who recommended fat adaptation- and she was telling me about an Ultra runner who uses nothing but water and bacon to fuel during his races...
We were also talking about strategic carb consumption a bit so Betsy if you can elaborate on that point as you suggested - here or message me if you prefer...
And when you mention the BCAAs Thorne FX does it also have electrolytes or how did you deal with that?
This is so awesome for me as a newby to fat adaptation so thanks everyone!!