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Atkins Diet & Exercise: Endurance Athletes & Electrolytes
Yazar: admin August 31, 2008
In this third video of my exercise series, I detail one of the more important questions to those who exercise on the Atkins Diet — how to stay hydrated while exercise. The easy answer is drink water, but on a hot day while sweating that is not always the best answer as one loses key minerals, like Sodium, Potassium, and other electrolytes. Non-low carbers have it easy as they can turn to any readily available Electrolyte replacement drink, like Gatorade or Powerade. Even those that recognize the need for protein like Accelerade, combine with 4x as much carbohydrates than protein.
Here is the home-made low carb Gatorade recipe:
Artificial Sweetener equivalent of 10 tbs. sugar (5/8 cups or 120 grams)
3/4ths tsp Morton Lite salt (4.2 grams)
1 package of unsweetened Koolade mix for flavor
2 liters Water
Commercial Low Carb Electrolyte Replacements:
Tablets:
Hammer Endurolytes - http://www.e-caps.com/za/HNT?PAGE=PRODUCT&PROD.ID=4037
Succeed! S Caps - http://www.succeedscaps.com/main_scaps.html
Drinks
Ultima Replenisher - Ultima Replenisher is a natural sports drink with zero sugar. It contains a full complement of electrolytes, not just a ton of sodium. Ultima also contains complex carbs for energy, water-soluble vitamins and vitamin enhancers for day-to-day health maintenance, and antioxidants to protect body systems from free radicals (toxins). Ultima uses no artificial colors, flavors or sweeteners. Sweetened with Stevia.
Emergen-C Lite by Alacer
This delicious natural citrus flavored drink boasts eight times more potassium than Gatorade, plus 25 different electrolytes, vitamin C, and B vitamins. Each effervescent serving features 1,000 mg of vitamin C plus valuable minerals and electrolytes as part of an advanced ascorbate complex. No sugars, no calories.
Not recommended: Gatorade G2
Dr Stephen Phinney noted the importance of Sodium and Potassium in his study. (http://www.nutritionandmetabolism.com/content/1/1/2)
Note: photos from my running of the 2007 Des Moines Marathon are at the conclusion of the video. I used Ultima Replenisher as my electrolyte replacement during that race.
Duration : 0:9:43
Hi- I posted a few …
Hi- I posted a few questions and comments 11 weeks ago when I first started Atkins- was really struggling with exercise. I stayed with it and am doing better although I still have good days and bad days with exercise.
I’ve lost 16 lbs so far- not stellar but consistent. FYI for long runs I found a product called Electrolyte Stamina- avail at the Vitamin shoppe- sweetened with stevia. I also take along a few macadamia nuts for runs over 10 miles. thanks for your website- it’s been really helpful
“Marathon pace” as …
“Marathon pace” as defined in Daniels’ Running Formula is done at 80-89% of max HR. Any lower that this is defined as “easy” pace (ie normal aerobic pace) 75% of vo2 max would equate as 70-75% of max HR, which is “moderate” aerobic pace. The optimum fat-burning pace is 63% of max hr, which is “slow aerobic pace”.
I love Ultima! …
I love Ultima! Definitely better than Gatoraide
The only studies I …
The only studies I have found from him that he says negative about low carb is sprint performance, so if you have any additional links or interviews, please send them over.
Well enough typing for one night, I have 16 miler tomorrow morning.
That was my point …
That was my point about Poliquin — both endurance and strength training appear suitable for low carb. I would hope you aren’t advocating that marathon running is an anaerobic activity above 75-80% heart rate. The Phinney work I have read and his articles detail his personal 100 mile bike ride while living on ketogenic diet and endurance bicylist studies going until 75% of VO2Max. I would be really curious to find this work that he said it is unsuitable for activities above 70%.
Poliqun is a …
Poliqun is a bodybuilding expert, not an endurance athlete. Phinney’s work I have read, he says regarding ketogenic diets, that is is UNSUITABLE for efforts above 70% heart rate. I think you will find for yourself that taking maltodextrin or other long-chain sugars during high intensity and/or long exercise bouts IN ADDDITION to just water and electrolytes (sodium/potassium/calcium/magnesium) will vastly improve performance and recovery. Try it for yourself!
While I respect …
While I respect your opinion that some do seem to need it although I might say that perhaps lowering their carbs might help more, I go back to the two biggest scientists who have studied athletic performance and low carb and their opinions. Those would be Stephen Phinney (endurance) and Charles Poliquin (strength training). They are both advocates of low carbs (ketogenic) without additional carbs for exercise.
The other recommendation is to make sure you are simply eating enough Calories.
I have looked into …
I have looked into this issue extensively, and it seems to be a very individual matter - SOME people can adapt to exercise without taking extra carbs - but MOST do better with it. I have experimented on myself during timed workouts with/without extra carbs, and carbs win hands down for me - and I have been eating low carb for 3+ years. If you feel low energy exercising with low carb, then take normal sugar-containing workout foods/drinks during exercise and see if it works!
That would be about …
That would be about 10g carbs per 8 oz of the drink. If you are at a phase which can handle that carb intake, go ahead. For me personally, I couldn’t do it. I just have never personally liked the stuff.
question.. i really …
question.. i really enjoy v8 drinks with low sodium, i’ve been drinking this a lot latley, and im hoping it is a good sorce of electrolytes, but i was wondering your opinion on that! please lmk! i was jogging with v8 mixd into my water lol.. let me know
Sorry no misery …
Sorry no misery here from low carb - only happiness and more energy than ever before. The problem I have with low GI diets is that they ignore Glycemic Load and only focus on the immediate impact. Atkins was one of the pioneers looking at the GI of foods. He however correctly determined that you need to look at the overall number of grams as well.
As for the “I can make you thin” guy, I was not impressed with his aversion techniques. Pressing on my finger would not stop my craving attack.
It is proven that a …
It is proven that a continuous low carb diet leads to misery, Rick Gallop’s Low GI Diet is much better than DR.Atkins (RIP) DIET, you should look up -Paul Mc Kenna’s- (I can make you thin) on you tube- it’s better than any Diet book….your diet is ok for atheletes, but what about people who require a higher calorie intake…..well!
Yes, Morton light …
Yes, Morton light salt cuts the sodium amount by adding potassium. As for needing sugar, I say no, and original marathoners up to the mid 80s just drank water and took electrolyte (salt) pills on the course. There are still lots of those water only runners out there. The home-made Gatorade recipe should be sufficient for hydration and electrolyte replenishment up to say 15-20 running miles. After that the other missed electrolyte may impede your workout.
Too much of …
Too much of anything can screw with your body chemical balance. Sodium and Potassium are the big ones, but there are more. Here is the main list (bicarbonate, calcium, chloride, magnesium, phosphate, potassium, and sodium). The exact ratio of each is not extremely important for most, and for the normal exerciser, sodium and Potassium should be sufficient.
Elaborate please …
Elaborate please because I would really like to know how a controlled carbohydrate diet would lead to Diabetes. Especially in light of the fact the American Diabetes Association is making statements that low carb diets can be preferable for controlling diabetes. Low GI helps little if you are still overloading on your GI load throughout the day.
Atkins has been …
Atkins has been proved to me a load of “Rubbish”, the low GI Diet is a great nutricious Diet, Atkin’s Diet can lead to Diabetes, leave it alone, this GUY is talking thru hi hat, dont listen to him.
can i just make a …
can i just make a crappy tasting, but good for you, zero sugar/no coolaid water drink, with the morton light salt, alone? or do u kind of need suger to help with the hydration..??
also does the morton light salt have sodium and potasium?
i almost died …
i almost died almost exactly 1 year ago today frmo dehydration ( i was lifting weights & takin creatine) .& ever since i quit that, & ive been drinking a lot of water+ gatorade in fear that i might end up in the hospital again chronically dehydrated. but maybe i could save a lot of money buying the stuff to make home made gatorades, and hopefully with less sugar, cause now all the sugar has made me gain some unwanted body fat..
so are electrolytes just sodium & potasium? can too many beHarmfull?
Xylitol is made …
Xylitol is made from birch trees, and Stevia is from herb in Ecuador. Fructose is indeed lower GI than sugar, but it has some bad affects such as raising cholesterol levels. In the end, for me it is how much is in the product. 6 oranges or a bunch of bananas will affect as negatively as couple of cans of Coke.
how about fructose …
how about fructose from all natural fruits?
you see, i really like natural. i am afraid of their names: xylitol & stevia.
i heard of stevia tho.
Sorry - raw honey …
Sorry - raw honey has a GI number of 55, which is nearly the same as table sugar. If artificial sweeteners are not your thing, I would recommend xylitol or stevia. Both are natural products. Stevia is actually what is in Ultima Replenisher.
be aware of the …
be aware of the effects of all rtificial sweeteners. i recommend RAW HONEY.
Hi Kent! Another …
Hi Kent! Another fantastic video. Thanks for the mention!
At that level of …
At that level of Calories and activity, your body is probably close to starvation level. Check what your Basal Metabolic Rate is, and you should probably eat within 200-300 Calories of that per day. That BMR level is what you need to just lay in bed all day and do nothing else (let alone get up do your work and especially not exercise). Starvation mode dieting can certainly lead to a lack of energy.
well i thought i …
well i thought i was drinking enough water, Im at around 60 oz a day, but i guess i should try drinking more. My menu is pretty much high protien… red meat, chicken, fish, salads, veggies, cheese, nuts maybe a few times a week. I dont do the high fat butter and creams , I just cant bring myself to do that yet even though I know its suppose to be okay. my calorie intake is probably between 1200-1400 a day with very low fat. My cardio is at about 6 miles a day.
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