Dear @Giuseppe85 please give us a little more context. What kind of nutrition plan have you been following, and for how long? What else is happening in life? I know you got injured in February/march? How is training?
Impossible to advice without context
MJ
1 Like
Yes! My Low Carb was “extreme”.
I went from 5 gr/kg CHO Low fat to 2 gr/kg maintaining the same volume and intensity, I also delayed the intake of carvo post workout (I had never done it) and I performed aerobic sessions only with salts and Water…maybe I should have done it in a Base phase and not Build.
In any case I “adjusted the shot” by reintroducing them before intense sessions and leaving Low Carb lunches or dinners in view of easy sessions
1 Like
Hey 
And how long have you been experimenting with this?
Experimenting with LCHF approach, you need to increase your fat intake and keep your protein intake moderate. You can’t just cut carb without increasing fat, or you may face problems with your every energy intake.
Your 2g/kg bodyweight of carb fits in the moderate carb intake. Say you are 70kg, your overall daily carb intake is around 140g. Low carb is generally thought to be around 35-70g per day or 0.5-1.0 g per kg bodyweight. So I don’t think you are reaching the benefits of low carb high fat yet.
You may be right in saying best leaving experimenting to base season and giving it a couple of months at least to give your body enough time to adapt.
And I would highly recommend you work with a nutritionist, like Mikki Williden who knows LCHF well, to formulate your individual intake for sustainable approach for health and performance.
MJ
1 Like
1. FASTER Study (Volek et al., 2016)
Found elite low-carb ultra-endurance athletes had fat oxidation rates over 1.5g/min—more than double high-carb athletes—without a drop in performance.
https://pubmed.ncbi.nlm.nih.gov/26892521/
-
Phinney et al., 1983
A classic study showing cyclists maintained endurance performance after 4 weeks on a ketogenic diet.
https://pubmed.ncbi.nlm.nih.gov/6865776/ -
Zinn et al., 2017
Reported that Ironman athletes following a keto diet for up to 10 months sustained high performance and developed significant fat adaptation.
https://pubmed.ncbi.nlm.nih.gov/28706467/ -
Burke et al., 2017 – The Supernova Study
Showed that keto diets reduced exercise economy in elite race walkers—but this was a short-term study (~3 weeks), and Paul critiques its relevance for longer-distance, lower-intensity events.
https://doi.org/10.1113/JP273230
Also “the art and science of Low carbohydrate performance” by Volek and Phinney is an excellent source. Happy reading !
2 Likes
Ok thanks!!! But What do you think if I adopted a Low carb Cyclized plan in which I maintain 20/30 gr Carbo only before intense workouts, in meals before Intense sessions to strategically recharge glycogen stores and during long workouts like BRICK to train myself to take Carbohydrates during races?
I wouldn’t want to perform during a 70.3 or Full by taking few carbohydrates… I think I would limit the performance.
It would obviously be different if I followed a Ketogenic… at that point I could forget about the carbogels during the race 