Fat for fuel: exercising on a low-carb high-fat (LCHF) or ketogenic diet.

The defining feature of the ketogenic diet is to consume less than 50-grams of carbohydrate per day, which constitutes less than 5% of total energy intake from carbohydrates. This leads to increased ketone (by-product of fat oxidation) production in your body. An LCHF diet has more relaxed carbohydrate intake restrictions (usually less than 2.5 grams of carbohydrate per kg of body mass per day), however, both diets are sustained through controlled reduction of carbohydrate content in your diet. As little as 5 days of restricted carbohydrate intake is sufficient to re-tool muscles towards enhancement of fat oxidation during exercise. Longer periods of exposure to LCHF and ketogenic diets are advised for optimal adaptation.

One of the challenges of exercising while following ketogenic or LCHF diet is to maintain a consistent diet over prolonged periods of time. Healthy and low sugar snacks between main meals, while exercising or post exercise, form a crucial part of sustaining a carbohydrate-restricted diet.

For people following LCHF and ketogenic diets, eating Roam and other low carbohydrate foods before and/or during exercise can achieve several things:

  • Prevent insulin and glucose spikes. These can cause a subsequent dip in energy levels, which is not ideal before a training session.
  • Promote natural fat-burning capacity. It is known that fasted training (combined with reduced muscle glycogen stores) can boost the body’s natural ability to burn more fat during exercise.
  • “Spare” muscle glycogen. Consuming high-carb foods just before and during exercise can over-stimulate carbohydrate metabolism, and tap into muscle glycogen stores early. Many endurance athletes look to maintain reserves as long as possible. Consuming low carbohydrate foods will allow your body to rely more on fat-based fuels, saving glycogen for later segments of your session.

Roam Energy Nut Butter is suitable for people that follow low-carb high-fat (LCHF) or ketogenic diet because of the low carbohydrate content in each packet (<5 grams of carbohydrate).