Marathon Training on Keto: Strategic Carb Refueling

The Paradox of Endurance and Ketosis

While keto-adapted athletes excel in fat oxidation during low-intensity exercise, high-intensity endurance events (e.g., marathons) require glycogen for peak performance. A study in Sports Medicine found that after 12 weeks of keto, athletes reduced their reliance on carbs by 35%, but still needed strategic carb refeeds for race days.

3-Day Pre-Race Carb Loading Protocol

  • Day -3 (Low Carb): 25g carbs, high fat (150g), moderate protein (120g). Purpose: deplete glycogen to trigger maximal fat adaptation.
  • Day -2 (Moderate Carb): 100g carbs (low-GI: oats, sweet potatoes), moderate fat (100g), high protein (150g). Purpose: partially refill glycogen.
  • Day -1 (High Carb): 150g carbs (white rice, bananas), low fat (50g), moderate protein (100g). Purpose: full glycogen replenishment.

Race Day Nutrition

  • Pre-Race (2 hours prior): 50g low-GI carbs (e.g., 1 banana + 1 tbsp almond butter) + 5g BHB salts.
  • During Race: 20g carbs/hour (energy gels with maltodextrin) + electrolytes (sodium 500mg/hour).
  • Post-Race: 30g carbs (berries) + 40g protein (chicken breast) to kickstart recovery.

Case Study: Keto-Adapted Marathoner

A 35-year-old female runner completed a marathon after 16 weeks of keto training:

  • Training Phase: Maintained 60g carbs/day, the SiBio CKM showed steady ketones (1.1–1.7 mmol/L).
  • Race Day: Followed the 3-day carb load, finishing with a 3:45 time (personal best by 12 minutes).
  • Key Insight: Post-race ketones dropped to 0.4 mmol/L but rebounded to 1.2 mmol/L within 24 hours with high-fat meals.

Common Pitfalls

  • Overloading on Race Day: Exceeding 60g carbs/hour can cause gastrointestinal distress.
  • Ignoring Electrolytes: Sweating during long events can deplete sodium, leading to cramps. Use SiBio CKM’s hydration alerts (paired with a smart scale) to monitor fluid balance.

Recovery Nutrition

  • Day After Race: Return to keto with a focus on anti-inflammatory foods: salmon, avocado, and bone broth.
  • Supplement: Collagen peptides (10g/day) to aid muscle repair without spiking insulin.

Conclusion: Endurance athletes can leverage keto for fat adaptation during training while using strategic carb loading for peak performance. Real-time ketone monitoring ensures a seamless transition between fuel sources.

 

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