Keto Nutrition and Long-distance running, featuring @antigravitygains!
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Keto Nutrition and Long-distance running, featuring @antigravitygains!

October 5, 2019


Today I’m gonna be talking about running
long distances and how to train for running long distances, with a very
special guest, starting now. Hey guys, welcome to A.D. Keto. My name is Aaron.
This is the channel where I talk about the ketogenic diet. I do some keto food
vlogs, I do some keto recipes, and I talk long-distance running. If this is your
first time here, please consider subscribing, and if you do, be sure to
click the bell icon so you get a notification whenever I upload new
content. So guys, today I wanted to talk about training for long runs. Now, I’ve
been a runner for a while. I’ve run long distances before. I did a marathon
back in 2012. I was on the Standard American Diet at the time, and had a
really, really bad time with it. Felt just awful. But I have signed up for a race in
October. It is the same marathon that I ran back in 2012.
It’s the Mohawk-Hudson Marathon, here in the Albany, New York area. But I’m gonna
do it this time fat-adapted, and I’m very excited. So I wanted to get the
perspective of someone who has done long, long runs, and ultras. There’s a
buddy of mine on Instagram and YouTube. His name is Dave Basile, also known as
the Phat Phuelled Phenom, also known as @AntiGravityGains. You can check out his
YouTube channel, right up there. Super- awesome dude. I first heard him on Keto for Normies. He was on one of the first few episodes
there, and we connected on Instagram, and hit it off. He’s actually a really super
cool guy, and we share a love of the band Ween, so major points to AGG. But I asked him if he would come on the channel and talk a little bit about his experiences —
how he prepares for runs, how he did prepare for runs when he was on the
Standard American Diet, and how that differs to how he’s preparing for his
Ultra, now that he’s fat-adapted. Nutrition is a really curious thing when
you’re fat-adapted, and running — I go out on the weekends, and I can rip off of 13
miler, a half marathon, without any fuel. I can go out fasted, go 13.1 miles, and be fine. But beyond that, I haven’t really experienced any longer runs than that. I
will be ramping up my my distance as I train for this marathon, but I’m curious
as to what Dave has to say about nutrition, and how he goes about fueling
himself for those longer distances. So I asked him if he would come on the
channel. He said , “Sure dude!” So here is. Here’s AGG! [AGG] Buenos…Tardes…A.D. Keto. Hola, my good keto friends. What’s up everybody? It’s Dave here, AKA P3 – the Phat Phuelled Phenom! Reporting to you with Aaron at A.D. Keto. Man, Aaron, I got to tell you, I’m so happy.
When you invited me to be on your YouTube channel for this episode, and
this topic, how to prepare for a long-distance race, running race, you know,
before keto and after keto, you just like opened this door. Those two things go
together so well, in my experience, at least, anyway, and
many ultra runners out there that use a very low-carb type of meal plan. They’re a
perfect match. You know, a low-carb way of eating, and living, and endurance
athletics. I just… they’re meant to be, in my opinion. So here’s some of the
misconceptions. Here’s some of the things, my experience before using the ketogenic
diet as a road runner. You know, especially because I was into mainly
road-type races. I got into… I’ve been kind of, you know — active my whole life, on
and off. Although a lot of my 20s and 30s were very slack in that regard, but you
know, definitely since the year 2007, I’ve been really consistent with running. Long
distance running. I just love it. I really rediscovered my passion for endurance…
you know, running, and it’s just been that way ever since. Now I didn’t get into the
ketogenic diet until like, July of 2016. So it’s been nearly two years for me, but…
So there’s a lot of things I experienced before the ketogenic diet, as far as
running, and some of the things, you know, I’ll go over. Like one: there’s these carb-ups. You know, even in the sugar-burning, carb- centric community, they still have
something called carb-ups. You may or may not know. A lot of runners tell you, “Man, make sure you get a bunch of pasta in, you know, the day before the race, or
two days… for two days in a row, before the race.” So there’s that.
A lot of them will tell you, “Make sure you eat breakfast before the race. Man, you got to
wake up, GOTTA eat breakfast.” Okay. And then the other thing that’s common
is, “Make sure you have these GU packets. Make sure you… you know, stop at the aid
stations, and you indulge, and you eat… you know, whatever they got there. Whatever
works best for you — bananas, GU packets, M&Ms, whatever!” Those are some of the main things, and how they prepare before the race. Now for myself, I’ll tell you, you
know, personally, I followed some of those things, but I felt like I did it because
I was compelled. Because the consensus was such that I was supposed to do that,
you know? But I discovered intermittent fasting, back in… I want to say around
2011, and I was kind of doing self- auditing and that… for that aspect of
things, and I discovered, you know, I just don’t like eating all the time before my
workouts, even with weight training I didn’t like it. And it’s… I just didn’t
find it necessary, but you know, fifty percent of the time, I probably take in a
banana, or half banana, and a half a granola bar, just because I felt like I
better hedge my bets, here. Because the community says this is what I should do,
so… I mean, I was rebellious enough to not do it all the time, but just really
confused and conflicted about it, so there was that. And I will say, I wasn’t
one of these people that had to stop at every port-a-potty, but I did…it was a
gamble. There were times I had some really bad experiences with my gut, out
on my longer training runs, or even during a race. But I’ve known people that…
I mean, it’s like chronic. It is a gastrointestinal freakin’ nightmare out
there for them, and it’s not a good thing. I mean, there’s a lot of runners that
fight this thing that are carb burners, and if they just get off the carb-centric
diet, they probably… they… they’d love the ketogenic diet, just from that aspect,
regardless of running, okay? But you know, so that’s gone for me, and I will talk a
little bit about after. Now how do I prepare for…you know, something like a
50k, or a marathon, right? Part of the benefits of a ketogenic lifestyle is
that you have a lot more energy stability, and with it goes mental
clarity. You don’t have afternoon crashes. Your focus can be a lot better, and
things like that. I’ve found that is the same thing for me during the middle of a
long four-hour training run, or a long six-and-a-half hour race. I’m able to really
hone in, stay focused. “What’s my mission, here?” and stay focused. So you know, after getting into the ketogenic type of eating plan, you know, carb-ups are just
not needed. They’re just not needed. I mean, they’re not needed at ALL, in my
opinion. I’m not saying that… you know, you shouldn’t do them, because I actually
have experimented with them, and found them useful. But I don’t think they’re
needed. You can maintain a low-intensity, steady state… you know, heart rate, and
that Maffetone Zone, where it’s like, 180 beats per minute, minus your age. And that
would supposedly keep me in that aerobic heart rate zone, to where I’m not like,
dying to get to glucose. You know, to use this energy. I’m able to use… you know, fat
stores pretty effectively, and I found that to definitely be the case on the
ketogenic diet. So you don’t have to use carb-ups at all the day before the race,
or even at all. Second, you know, using a fasted start, just like I said, it worked
for me, even before the ketogenic diet. And it definitely works for me… you know,
after being into this ketogenic diet you know, I I go out and work fasted, workout
fasted all the time, I go out, I lift weights fasted at all time, I go out and
run…you know, four-hour runs fasted, even without any calories, you know, without
any food during that four-hour training run. I’ve done many two, three, four
hours, even on up to five hours, training without taking in any calories, other
than some incidental calories from the electrolytes, from my Nuun tablets. No food on many long-distance training runs and races, you know? Electrolytes are very,
very important on the ketogenic diet. You probably know this already, whether
you’re exercising or not, even more so in my experience, I’ve discovered that
electrolytes is a game… it’s a game in and of itself. You want to really pay
attention to your body. I highly recommend you get into salt sticks.
They’re like salt pill tablets, or salt tablets. I take ’em with me in my my vest,
you know, when I go on long-distance, very long runs. If I’m going something for
more than like… you know, like four hours, I’m going to take those and my
electrolyte tablets, and keep on top of that. But I will say, as far as preparing
for like… a race, one thing I do, or even preparing for like, a four-hour training
run, what I’ve been doing here in the last few months is a couple days before,
I’m like, “Okay, I’m going to take a little bit more electrolytes than I normally do
anyway.” You know, with all the foods I eat on the ketogenic diet, I get a lot of
salt anyway, but I’ll take some of those Nuun tablets, you know, at least once or
twice a day, starting a couple days before my very long training run, or my
my race that I’m doing, I find that that really helps a lot. It’s kind of like,
‘prevention is the best medicine’-type of mindset, you know? And again, I don’t
have any real science to back that up. I just have my n=1 experience to
share with you, and I find that helpful. You can over-hydrate, too, though, you
know, whether you’re a carb burner or a fat burner. I mean you can over-hydrate,
so you just want to kind of drink to thirst, basically, during your runs. But
electrolytes on the ketogenic diet, we don’t retain all that water and along
with it, salt, like you would on a carb- centric-type diet, so I think as far as
the ketogenic lifestyle goes, you definitely want to be on your
electrolytes game. After being in the ketogenic diet, you know, I’ve noticed
with my running, the energy stability and reliability is just it is awesome. It is
great. I cannot preach enough about how much I
love it, how predictable things are compared to how they were before the
ketogenic diet, and that’s the other thing I want to say is: If you’re brand
new to the ketogenic diet, and you’re active, please take note, and as a takeaway, know
that your workout intensity and amount of time that you’re able to workout and
things like that — it’s probably going to take a hit, at least a few notches. I’m
not saying you should not work out at all — that’s up to you, but just please, be
cognizant that you’re not going to be bringing your A-game for probably the
first week or two, or even three. At least I noticed, especially with the weight
training for me, I noticed that with running, too, but for the first couple of
weeks, but not as much as the weight training intensity. So know that with
energy stability going, you know, some of your energy level going down in the
beginning is not… you know, a hallmark- type of characteristic of the ketogenic
diet, because it’s quite the opposite. Once you get through those initial
stages of adaptation, your energy is going to be so freakin’ awesome. You’re
going to love it. And especially for your… your… your race day, if, you know, if the
stars line up right, you’ve prepared, you’ve got your nutrition game going,
you’ve stayed keto, you’re fat-adapted many months… you know, ahead of time, you know, you’re not out there trying to sprint this whole freakin’ race, you know, your
energy stability is gonna be great, in my opinion. That’s probably what’s gonna
happen. Now that doesn’t mean there’s gonna be days where that
doesn’t happen. I’ve had a couple training runs where, for whatever
reason, maybe I’m… my electrolytes are off, or i think sleep is a huge thing. That’s
something I’m really trying to hack this year, to try to correct and improve upon,
because I think sleep is probably more important than anything, honestly. But
that’s another topic. But something like poor sleep for days leading up to a
heavy training run, you know, a race, can really negatively affect your outcome on
race day. Keep experimenting with things you know, and hopefully that helps, but um… I
will say afterwards, though, that you know you can… you know, ketosis isn’t something that you have to be in all the time. I think the idea with being fat-adapted is
that it’s to know… your body knows how to use fat has its primary energy source,
but also, our bodies know how to use glucose. You know, unless we have
metabolic damage and other things we’re fighting medically, you know. I’m saying
aside from something like that, our bodies know how to use glucose, and they
know how to use fats. After we get fat- adapted, we now know how to use fat. That’s the primary energy source. But it remembers how to use glucose, so when you get into high gear, it’s gonna know how to use…you know, glucose. So if you want,
you can experiment with something like a targeted ketogenic diet. There are ultra
runners out there that use a very low- carb, fat-adapted way of eating, but they
also sneak in some carbs, you know, on those very, very long runs under… these
people are running 50 miles, and hundred miles, but you know, if you’re getting out
there for a very, very long, multi-hour run, you might want to experiment. Hey I’m
not gonna have, you know… fifty carbs today, 25 net carbs today ,I think I’m gonna
have like 75 or 100, and see how that affects me on my long training run, two
days down the road, you know? But I would not suggest you do some carb up with
terrible carbs like donuts, or anything like that. You might try different carbs
that maybe you perceive you might be a little bit more tolerant of, you know?
Something like brown rice, or sweet potatoes, or something like that. And I
would not go real heavy on it the night before. I would do it two days before, and
then just kind of take it easy, and go moderate, or little carb again, very low
carb the day before, because your… your energy stores will be, and your… your…
you’ll have the glycogen two days before, and it’s not like it’s all going to
empty out, you know, in 24 hours, you know? Just kind of maintain, you know, what… 30
carbs again, you know, the day before. And then you still have this from two days
before, and then on your long training run day, you can see how that…you know,
works for you, and don’t be afraid to put it in high gear, and you know, blast
those downhills and get your heart rate up, and see if…see what that does for you. You know, I also think says you know, do your own experimentation with that, and I have
found that I’ve been able to do that kind of thing, and get back into ketosis,
you know, set up parameters to where, hey Dave, you know, you’re gonna do this, but
then right after that training run, or that race, you’re going to get back into
strict keto and you’re going to recover. And that’s the other thing I’ll say
about this — I can’t.. I know I’m all body language here, but one of the greatest
benefits about being a fat-adapted athlete is recovery. Recovery. I mean, I’ve
had… I’ll tell you what, here’s an example. On my 50k, about a month ago, it was muddy. It was miserable. But I did great, and I did target in some carbs. That’s a whole…
another thing. You can check out my YouTube on that, but the amazing part
about it was it was one of the easiest recoveries. That doesn’t mean I wasn’t
sore at all, but I was fine. I ran the next day. I did a nice, long, one-
hour session on my treadmill. I kept it very low-intensity, but it was active
recovery. I had a little bit of tightness in my muscles. I mean I ran for six and a
half… six hours and 45 minutes, you know, for 31 miles in the mud, okay? But it was
one of the easiest recoveries I’ve done on an ultra distance marathon, so
experiment around with things. Just know that if you get fat-adapted, the greatest
benefit, and the takeaway is that you’re probably a lot more metabolically
flexible. Sure, lose the weight, that’s a bi-product of the ketogenic way of
eating, but your energy stability and your your cleaner form of energy to use
as its primary energy source of fat, that it’s just so much better than
recoveries. Just… it’s everything for me. I love it, especially as you get older. So I
hope that helps. I wish you all the best luck in your goals, and also be forgiving
to yourself if you slip up with your way of eating. That’s okay. Just hop back on. The same thing goes with your training calendar. We have busy lives. If you don’t
get that 18-mile run in on Saturday, and you only do a 16-mile run on the following Sunday instead, it’s okay. You’re going to be
okay. Get the time in on your feet. Do some
training, get some elevation training on the treadmills and Stairmaster,
especially if you got a very hilly race coming up, and be kind to yourself. And
whatever you do, no matter what, somehow, someway, go out there and make some
anti-gravity gains! Guys, check out Dave’s channel over here, it’s Anti-Gravity
Gains. Check him out on Instagram. He’s awesome . We have a blast over there, and
dude — looking forward to continuing hanging out with you on Instagram and
YouTube. You are definitely an inspiration. So thanks again for coming
on! And that’s gonna wrap it up for this video, guys. I really hope you enjoyed it.
I hope you have a fantastic day, and I’ll catch you next time! Antee-gravity gains or anti-gravity gains?
Hmmm. Antes or anti? Not quite sure. I think I’m an anti-gravity… antee? No. It came out
Antee. I think I’m an antee-gravity gains. Anti-gravity gains. Antee-gravity
gains? Anti-gravity gains. Should I keep talking about it?

Only registered users can comment.

  1. Aaron thanks a ton for bringing me on to talk about running & keto, 2 things I am so passionate about! I really enjoy your channel!

  2. You guys are awesome! I’m a beginner half marathoner. The difference in running fat adapted and SAD is night and day. However, the first week and half into Keto and trying to run was terrible for me, barely made it 3 miles. After getting my electrolytes worked out my power and stamina came back. Now my body will give out before my energy drops. It’s great. I’m now getting back into road cycle after a 20 years. At 43 Keto is allowing me to get my health back, I Love Keto!

  3. Loved this video! It's getting me pumped up for the 10 Miler I have coming up next weekend! ELECTROLYTES!!

  4. Just what I needed…. doing my first half-marathon on keto, started February so should be well and truely fat adapted by July's race. My issue is always fueling so I know its much different being on keto. Thanks for the info… now time to sort out my electrolyte timing on my long runs from now on in preparation for the race!!

  5. I wasn't the poster child for fitness last year, but I was still able to run and ride my bike. I'm 16 days back into my keto diet and I AM HITTING THE WALL. I always used to go out and ride 10 miles on my bike on the SAD way of eating. This morning I hit 2.34 miles and couldn't go anymore. I literally had to stop. I've done 50+ rides, and I'm struggling with 3 miles. I sure hope to God I start feeling better. My cardiovascular system feels great, it's my legs that just BURN like hell. They have no strength and no endurance. I can run 4 miles, but that's with a lot of leg soreness. I hope I can go back to being able to run half's again on keto. I'm super discouraged right now. Literally depressed.

  6. This was amazing! Exactly what I needed as I'm training for my first half Ironman in just 13 weeks! Woop woop

  7. It would seem i have been doing some of points raised just using my intuition…is this why some call me the Guru? 🙂

  8. finally, a guy that just speaks from experience, and listens to his own body, and shares it with him saying "in my experience" this is a guy i will listen too.

  9. Nice to know about better recovery. I've been wondering if I'm just not pushing myself hard enough during my workouts because I don't get sore any more, stiff yes, sore not so much.

  10. Iv been on keto for 4 months now and have never done anything physically challenging in my life before. I just signed up for my first half marathon and have started training. It’s 4 months away, is this enough time to be prepared for it? Atm I can go for 30 mins on a treadmill covering just short of 3 miles. Any ideas on how I can change my training to help prepare for it?

  11. Great info, guys. It would be great if P3 or Aaron could share info on the electrolyte and salt tablets P3 keeps on him during runs. They could come in handy for many applications. Thanks.

  12. Nuun tablets have dextrose and/or maltodextrin which cause insulin spikes. There are cleaner electrolytes available than those or make your own electrolyte drink.

  13. I'm in keto flu and struggled on my park run 5k added 2 mins to my time. Hopefully will be better once I fully turn on Keto. Hopefully hoping you can have some complex carbs the night before a long run.

  14. I am brand new to running. I have been keto/lchf for 19 mos…Been doing cf/hiit Just ran my first 5k yesterday…I actually placed 2nd in my age division and got a pr on my 5k by almost a minute..I'm not fast by any means,but learning and starting. I have had no trouble working out fasted.In fact the only thing I can stand in my belly for a few hours prior are fat coffee and fluids. Solids are a no go for at least 3-4 hours prior or I get nauseous. I worried if this adversely affected my stamina…and ate some carbs prior a time or two…no effect. Lesson learned. I think my main issue is learning to breathe properly,which is what I'm searching and studying up on. Studying up on all of this. I'm also a 2+ year cardiac arrest,ecmo and Impella survivor, normal coronaries and normal heart function.Im very blessed to be healthy and working on getting healthier.Glad to find keto athletes to learn from!

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