Low Carb Diet - No Energy

[Negwoh]

Hi Everyone,

I have recently started a low car diet (<20g daily). It is working wonders for me, I have dropped 5kg in 3 weeks with minimal exercise and have lost little to no muscle mass. I have purchased some Ketostrips from the pharmacy and they indicate that I am pissing out ketones like there is no tomorow so this is wonderful. My problem arises when I start to exercise, mainly Rugby training, I have little to no energy and get easily exhausted and find myself struggling to keep up with even the props in my team. This usually isnt a problem for me as I have a desk job and energy throughout the day is not required.

My question for everyone is: How can I get the energy I need to train/workout without increasing my carbs, or is it safe for me to have a high carb day 2-3 times a week with workouts on those days? If so, what should I increase my carb level to for those days?

Thanks in Advance

[rapz]

Of course your gonna have low energy what did you expect on low carb? I too had this problem, either suck it up or introduce some carbs around your training periods.

[Sibolovin]

I do carb cycling. Have a couple of days low carbs (sat/sun/wed) and a few days with higher carbs (Deadlift/squat day). Theres a science behind it, not sure if what I do is exact. :oops:

Article below or google some out :nod:

http://www.bodybuilding.com/fun/cyclica ... c_diet.htm

[jimmybro1]

Why go low carbs I don't see the point. You are putting yourself through hell for no reason, especially if you need to use your brain.

Your have two other macronutrients you can play around with. Try reducing fat but no lower than 40g a day and upping carbohydrates.

[train hard]

why would you go low carb if you a rugby player? what do you expect its bad enough people do this in general but um i think you need your weetbix mate

[Optimass]

Hi Everyone,

I have recently started a low car diet (<20g daily). It is working wonders for me, I have dropped 5kg in 3 weeks with minimal exercise and have lost little to no muscle mass. I have purchased some Ketostrips from the pharmacy and they indicate that I am pissing out ketones like there is no tomorow so this is wonderful. My problem arises when I start to exercise, mainly Rugby training, I have little to no energy and get easily exhausted and find myself struggling to keep up with even the props in my team. This usually isnt a problem for me as I have a desk job and energy throughout the day is not required.

My question for everyone is: How can I get the energy I need to train/workout without increasing my carbs, or is it safe for me to have a high carb day 2-3 times a week with workouts on those days? If so, what should I increase my carb level to for those days?

Thanks in Advance

Weight loss is conducive to having no glycogen in your muscle. I.E no sugar = reduction in volume stored in muscle = weight loss. The challenge you have mate is that whilst every thing is fine and dandy 3 weeks into a ketogenic diet - long term periods will inevitably start to breakdown the muscle, especially given you are probably doing a lot of running etc for rugby.

Sounds to me like you haven't done the research - carbohydrate breaks down into glycogen and is stored in your muscle at a ratio of 2 Gly molecules to one water. In the absence of carbs in your diet and provided you are drinking enough water your body will push additional water into the muscle but the impact on strength, power and stamina over time is a decline.

In times of starvation your body can operate on no/low carb by using ketones but they are not the preferred source of energy (carbs/fat burn together) and the process of breaking down amino acids into glycogen is secondary to breaking proteins into amino s - so it take too long to do before the meal travels through your system.

I would never recommend a keto diet for a rugby player ... diet not fit for purpose. Like trying to build a brick wall with glue.

Look up a qualified sports nutritionist and get a proper plan sorted. Alternatively find a cal calc app for your phone and work out your BMR and minimum daily caloric intake first - then eat under the the requirement if your goal is to drop bodyfat. But leave carbs in - possible macro split for Rugby Prot/Carb/Fat = 40%/35%/25% .....

[nate225]

^^ this.

Low carb is fine for bodybuilding or weightloss (though I don't recommend it personally) but it is NOT suitable for athletes.

If you're a serious rugby player access one of the dietitians assigned to the franchise / ITM cup / development squads.

[maccaz]

yeah lowcarb diet IME is mean for losing some scale weight quickly, which can be motivating to keep at it, seeing results so quick, but realistically its fkn useless if you're trying to do any sort of strenuous activity.

nearly fainted in boxing training a couple of times while on <30gm carbs/day so flagged it

[Gain results]

Low carbs and low intensity cardio is perfect for weight loss,but as far as,strenuous exercise is concerned (weights) and rugby training in your case I would personally eat a portion of complex carbs and protein to fuel you through your training session....then post training drink a protein and carb shake to replenish your glycogen......resume carb depletion after that till next pre workout.....done this for many years and works great for me.

[Negwoh]

Thanks everyone for the reply's, they have been helpful, I am thinking about dropping the keto diet because of what was said here and because I have lost 15KG in 2 months, below my ideal weight now and need to build/tone muscle.

For anyone that is in the same position as me, how I got through training was to have a "high carb" day on the days that I had training, I usually started with a low carb brecky (bacon and eggs, my fav) and followed that up with a high carb/protein lunch and afternoon tea before training at 630. I then followed that up, as suggested here with a protein shake and high carb dinner to replenish carbs and I had no issues.

[Cam0505]

Can't be bothered retyping so here you go:

Why you notice a sudden drop in scale weight which can keep you motivated from low carb.

Guess what causes this weight loss?

Answer: Water, which isn't a good thing, why? This stored water is held within the muscle or liver by glycogen for fast and effect metabolism of glycogen during intense exercise= low energy level =D

Another and the main reason why low carb is a bad idea is that your just utilizing excess protein for energy (via protein breakdown, producing carbs+nitrogen waste) and given the cost of protein in general it is just an expensive form of energy production.

Basic Nutrition:

1g of protein per pound (most sports scientists use 1.2g per pound of LBM, which is around 1g per pound for most people, unless very lean eg contest prep)

0.4-0.5g of fat per pound of LBM, ATLEAST. This is often a BIG MISTAKe of a lot of BBers, low fat WILL result in low hormone levels (which is NOT a path you EVER want to go down, TRUST ME!)

The rest of your calorie intake is up to you (Carbs, protein, fats), HOWEVER for the reason stated above and the fact that carbs=best source of energy for training i would suggest AT LEAST a carb bias (atleast 50% remaining total of dietary intake from carbs).

this being said there are genetic variations, some people need higher fat and fewer carbs.

Last point: VERY FEW natural BBers can go below 0.4/0.5g/lb LBM of fat without completely destroying hormone levels!!!!!!! <---- VERY IMPORTANT.