Runner- new to Atkins

ribbit130 · 08-13-2009, 04:15 AM

Hello ALL! I started Atkins 4 days ago. My eating has been relatively good- you blatantly obvious carbs... but I am still learning the sneaky ones. Overall, I do feel SO much better. I used to drink a TON of milk and ate lots of yogurt, low-cal foods... yes I have always been a calorie counter.

My left knee has started to bother me. I work out year round, but prefer to the gym unless I am running. Over the past six months or so, I have gained 8-10lbs. Now that I am training again, my body seems to hate me. Runs have been much tougher and the added weight is definitely noticed. My muscle definition all over has also become less noticeable with the weight gain... so there is no "muscle weighs more than fat" argument here!

I also have PCOS which makes it incredibly difficult to drop weight. I am 5'6, 150lbs. I know I don't need to drop weight, but I NEED to drop weight. My doctor is recommending cortisone shots to alleviate the stress in my knee- my answer to that is simply NO! He said that his other best recommendation is to drop back to my normal weight- like it is that easy.

I have been logging around 20 miles a week and will continue to build for the next 18... but have found that I am very hungry all day long. In ******, my calories are staying b/w 2000-2400. I am eating until full, but then an hour later I am hungry again, and then an hour later and so on.

*Any thoughts on this? I know that low-carb and endurance athlete does not exactly go hand-in-hand, but the doctor recommend a lower carb diet for me with the PCOS.

*I have not noticed any weight loss, nor my pants getting looser aside from the stomach bloat. I have been making a mouse with whipping cream, unsweetened cocoa powder and a pack of splenda- could this be sabotaging me?

ab1ht · 08-13-2009, 05:53 AM

Hi Rabbit,

First, welcome. Feel free to join us in the runner's thread.

As for LC not going hand-in-hand with endurance, I'm not sure I agree. And that's putting it nicely. Other runners (like Betty) would tear you a new one for that comment!

My carbs are pretty low and I'm about 30 miles per week now. If you feel better adding some carbs around your long runs, then go for it. That's what I do, but I'm otherwise pretty lean.

I don't know what PCOS is (I'll google later), but please don't hurt yourself training. If you need more endurance, what about bicycling?

ribbit130 · 08-13-2009, 07:14 AM

PCOS is polycystic ovarian syndrome which causes a number of problems, one of which is insulin resistance. Depending on the severity of the insulin resistance, it is often treated like Type II diabetes. Insulin is produced in your body, but your cells do not readily absorb, so then your body produces more...

Anyway, I am a triathlete but my forte is definitely running. I work with a trainer and he is opposed to low-carbing for endurance athletes... though he is not necessarily correct. I must tell you though, I cannot tell a difference as far as energy goes. I did a long run on Sunday and expected to bonk, but didn't have any problems.

My OBGYN recommended low carb to hopefully "reset my metabolism, and in turn straightening out my insulin to avoid medication." I'm not really big on meds, so I figured that this would be the best way. I'm hoping the hunger pangs subside, and I am sure they will. I have noticed that I am not craving foods like I was before (i.e. the daily ice cream cone!)

ab1ht- do you drink coffee?? I know it is not recommended, but it is great for me in the AM to get me up and ready for my workout.

ab1ht · 08-13-2009, 07:29 AM

Quote:

Originally Posted by ribbit130

I did a long run on Sunday and expected to bonk, but didn't have any problems.

That's good to hear. I did a quick 5 this morning before breakfast and got the typical ammonia smell that comes from burning protein, but otherwise felt great.

Quote:

Originally Posted by ribbit130

I'm not really big on meds, so I figured that this would be the best way. I'm hoping the hunger pangs subside, and I am sure they will. I have noticed that I am not craving foods like I was before (i.e. the daily ice cream cone!)

You and me both on the meds! Thankfully, I'm not on any.

Have you ever tried muffin in a minute? These are great for curbing hunger and are 100% induction friendly. I suggest topping with peanut butter or "clouds" (recipes available upon request or you can see my booklet http://webpages.charter.net/pekafig/...ookbook2.4.pdf).

Quote:

Originally Posted by ribbit130

ab1ht- do you drink coffee?? I know it is not recommended, but it is great for me in the AM to get me up and ready for my workout.

I have a cup on weekdays when I get to work in the morning and read the LCF board

batlou · 08-13-2009, 07:33 AM

Quote:

Originally Posted by ab1ht

My carbs are pretty low and I'm about 30 miles per week now. If you feel better adding some carbs around your long runs, then go for it. That's what I do, but I'm otherwise pretty lean.

For your longer workouts, what types of carbs do you add? I have been considering this but still a little nervous about it. I am thinking about eating a bannana with a little almond butter prior to my race this coming weekend to see if the potassium boost will help curb cramps I seem to get in my right calf transitioning from bike to run.

ab1ht · 08-13-2009, 07:46 AM

Brian,

A few thoughts on this (now you've done it)...

1. I only eat more carbs around the long run. For shorter runs (less than an hour), I don't consciously add any carbs, although I might have an apple right when I get up. For the longer runs, a bagel (whole grain) with cream cheese might be good along with the usual bacon and eggs. Clearly, I don't run immediately after I eat the big breakfast!

2. If you want to add potassium without the insulin rush, what about sport drinks? I also train with Gatorade on longer runs since that is usually what is found at races. But if banana works for you, then go for it.

3. I used to have calf issues when I started running. As I built up strength, these issues went away. Maybe strength training? Just some bodyweight only exercises might do the trick.

You seem pretty slim in your avi and your weight is within 10 pounds of goal, so I wouldn't sweat some extra carbs around race time too much.

If your total race time is less than an hour, I wouldn't worry too much about carbs before the race since your muscles have plenty stored away.

All that said, I'm not an expert; just telling you what works for me. Other will have varying opinions which are equally valid.

batlou · 08-13-2009, 08:27 AM

Thanks, I do "Brick" training sessions each Sunday and they can last 2 to 3 hours depending on how far I ride and run. I will also do a long swim and then transition to a spin class that last about an hour as often as I can. The race would be a triathlon that would last about an 1:45 at a much higher rate than a typical brick. I don't worry to much about carb intake prior to my normal workouts which might be a 3 mile run, 1 hour ride/spinning or pool workout which typically last about 45 minutes to an hour.

Thanks for the info, while the idea of a bagel sounds great, could be a trigger food so I may stay away from that one. I will try a banana with a little almond butter this weekend and let you know how that went. I also do the gatorade G2 as it is lower in carbs and calories than the sugary regular gatorade.

I am so new to this endurance type of athletics I am often lost trying to figure out what to do next. I asked this question on a triathlon board and was promptly flamed for not eating a pound of pasta the day before. ughh.

So now that we are on the subject, I am also planning to do some longer events next year that could take 4+ hours to complete. How do you manage that? Do you take in suppliments during your marathons? What do you take. A friend here at work gave me some powerbar brand gels but reading the label it looks like just eating a couple of teaspoons of sugar would have the same effect.

ab1ht · 08-13-2009, 08:42 AM

Quote:

Originally Posted by batlou

So now that we are on the subject, I am also planning to do some longer events next year that could take 4+ hours to complete. How do you manage that? Do you take in suppliments during your marathons? What do you take. A friend here at work gave me some powerbar brand gels but reading the label it looks like just eating a couple of teaspoons of sugar would have the same effect.

I'm afraid I can't help too much with that. You sound like you are going high intensity for a long time whereas my running tends to be slow and steady. While it takes me 4+ hours, I also eat a pretty big breakfast. But still, I don't have a lot of experience. Maybe some other runners will chime in.

You may want to experiment with GU packs?

GME · 08-16-2009, 04:49 PM

Quote:

Originally Posted by ribbit130

I have been logging around 20 miles a week and will continue to build for the next 18... but have found that I am very hungry all day long. In ******, my calories are staying b/w 2000-2400. I am eating until full, but then an hour later I am hungry again, and then an hour later and so on.

*Any thoughts on this? I know that low-carb and endurance athlete does not exactly go hand-in-hand, but the doctor recommend a lower carb diet for me with the PCOS.

Maybe more protein and fat to keep you full longer? As good as veggies and fruit are, they just don't stay with me very long.

There was a thread awhile back about how long it takes for your body to transition to efficient fat burning instead of carbs when you run. It seems like the consensus was a couple of weeks to a couple of months if I remember right. I had been low carbing for some time before I started to run so I don't really know.

Quote:

Originally Posted by ribbit130

do you drink coffee?? I know it is not recommended, but it is great for me in the AM to get me up and ready for my workout.

Yes, yes, yes.

Quote:

Originally Posted by batlou

For your longer workouts, what types of carbs do you add? I have been considering this but still a little nervous about it. I am thinking about eating a bannana with a little almond butter prior to my race this coming weekend to see if the potassium boost will help curb cramps I seem to get in my right calf transitioning from bike to run.

Be sure you try it on a run BEFORE race day. I learned that the hard way.

I like Powerade Zero and it has quite a bit of potassium. It is sweetened with sucralose.

Quote:

Originally Posted by ab1ht

I'm afraid I can't help too much with that. You sound like you are going high intensity for a long time whereas my running tends to be slow and steady. While it takes me 4+ hours, I also eat a pretty big breakfast. But still, I don't have a lot of experience. Maybe some other runners will chime in.

You may want to experiment with GU packs?

I tried a GU pack once. Gack, I almost didn't make it home. I got clammy and light-headed.

I'm only up to 2 hour runs, but I would be interested to hear what other folks eat.

westside · 08-17-2009, 08:51 AM

Here's what I've eaten sometimes while running

Gels
Gel Bloks
Cliff Bars
Odwalla Bars
Power Bars
Other Bars that I forget the name of
Drinks:
Gu20
Gatorade (can't stomach it)
Heed
Cytomax
Amino Vital
Ensure

Other Foods
Watermelon ***
Cantelope
Rasins
Peanuts
Boiled Potato chunks dipped in table salt
Oreo Cookies ***
Chocolate Chip Cookies
Pretzels
Potato Chips ***
PB&J's ***
Turkey Sandwiches
Pizza
Spaghetti
Coke ***
7-Up
Chicken Noodle soup ***
Potato soup
Mushroom soup
Tomato soup
Ice Cream Sandwiches
M&M's ***

I know I'm forgetting something.

*** some of my favorites that I seem to tolerate most of the time. Other that this I'm fairly moderate carb in my eating outside running. If I had a can of coke in my refer it would stay there for a year or better but I've drank it day and night in a ultra.

Most of the time. I won't eat breakfast before running. Maybe a half cup of yogurt before a mid-week morning run. On a weekend long run, I might have 200 liquid calories before heading out the door. If I eat a breakfast I want it to be more than 2 hours before I run and I won't get up that early just to eat. I will usually go 2 hours with just water. If I go for three hours, then I'll bring one or two gels with me and take one at 90 minutes and another one at 2:15.

ribbit130 · 08-17-2009, 05:11 PM

I LOVE the Sports Beans (if you haven't seen them, they are Jelly Beans + electrolytes) They are they only thing that I can seem to get down. The GU packs seem to trigger a serious gag reflex... though I would prefer them as many have additional mgs of caffeine.

Like Westside, I usually do not eat before I run- but if I do during training, it is usually a Light n' Fit yogart. On race day, I will usually eat 1/2 a bagel with jelly. I like to add the simple sugars- I seem to perform better that way.

I am still following the induction at 20mg of carbs per day and my workouts are seriously suffering. I often work out 2x a day (cardio AM, weights PM). Cardio is usually 30-60min and weights 30-45min. How many carbs does everyone else usually take in while still continuing to lose? I figure I get in 7-9hrs of exercise per week.

Any thoughts would be appreciated.

lil miss · 08-18-2009, 03:18 PM

I too am very interested in this as I am training for my second half marathon and my first full and would love to adhere to a LC lifestyle. I still need to lose @20 LBs to be at my ideal weight btw.

I am SO conflicted as to what to do, but had been thinking of eating more carbs on my longer run days ie ezekiel bread with nat'l pb before my run and Gatorade 2 during and after my run, then sticking to a lower carb regiment the rest of the day....

ribbit130 · 08-18-2009, 07:30 PM

Ran today- ONLY 3 MILES, and I had to stop and walk. I could not believe it- I just could not keep going! The temperature was perfect and I wasn't hurting physically, I just had an overwhelming feeling of exhaustion. When I finally made it home, I was so dizzy and felt like I was going to fall over. I did drink a little bit of recovery drink (approx 4 oz) and it did perk me up a bit- but the problem was definitely my blood sugar. I have felt awful all day long.

I am still following the induction and am staying around 22 carbs or under. I am eating one extra serving of veggies every day in efforts to get a tiny amount more carbs. Anyone have any suggestions as to what I can do so that this doesn't happen again. My next half marathon isn't until the end of October, and it is going to be a long, painful road of training if this continues happening.

How does everyone feel about G2? Would it be okay to drink prior to a run- I don't typically eat before I run?

08-13-2009, 04:15 AM	#1
ribbit130 Junior LCF Member Join Date: Aug 2009 Location: Atlanta, GA Posts: 16 Gallery: ribbit130 Stats: 150/145/135 WOE: Atkins Start Date: 08/10/09	Runner- new to Atkins Hello ALL! I started Atkins 4 days ago. My eating has been relatively good- you blatantly obvious carbs... but I am still learning the sneaky ones. Overall, I do feel SO much better. I used to drink a TON of milk and ate lots of yogurt, low-cal foods... yes I have always been a calorie counter. My left knee has started to bother me. I work out year round, but prefer to the gym unless I am running. Over the past six months or so, I have gained 8-10lbs. Now that I am training again, my body seems to hate me. Runs have been much tougher and the added weight is definitely noticed. My muscle definition all over has also become less noticeable with the weight gain... so there is no "muscle weighs more than fat" argument here! I also have PCOS which makes it incredibly difficult to drop weight. I am 5'6, 150lbs. I know I don't need to drop weight, but I NEED to drop weight. My doctor is recommending cortisone shots to alleviate the stress in my knee- my answer to that is simply NO! He said that his other best recommendation is to drop back to my normal weight- like it is that easy. I have been logging around 20 miles a week and will continue to build for the next 18... but have found that I am very hungry all day long. In *****, my calories are staying b/w 2000-2400. I am eating until full, but then an hour later I am hungry again, and then an hour later and so on. Any thoughts on this? I know that low-carb and endurance athlete does not exactly go hand-in-hand, but the doctor recommend a lower carb diet for me with the PCOS. *I have not noticed any weight loss, nor my pants getting looser aside from the stomach bloat. I have been making a mouse with whipping cream, unsweetened cocoa powder and a pack of splenda- could this be sabotaging me?

08-13-2009, 05:53 AM	#2
ab1ht Very Gabby LCF Member!!! Join Date: Dec 2007 Location: Westborough, MA (USA) Posts: 3,271 Gallery: ab1ht Stats: 160+/143/sub-140 (stretch goal) WOE: Eating what Mother Nature provides Start Date: December 2007	Hi Rabbit, First, welcome. Feel free to join us in the runner's thread. As for LC not going hand-in-hand with endurance, I'm not sure I agree. And that's putting it nicely. Other runners (like Betty) would tear you a new one for that comment! My carbs are pretty low and I'm about 30 miles per week now. If you feel better adding some carbs around your long runs, then go for it. That's what I do, but I'm otherwise pretty lean. I don't know what PCOS is (I'll google later), but please don't hurt yourself training. If you need more endurance, what about bicycling? __________________ Paul

08-13-2009, 08:27 AM	#7
batlou Major LCF Poster! Join Date: Feb 2009 Location: Prospect, KY Posts: 2,263 Gallery: batlou Stats: 290/189/165 WOE: Atkins Low-Carb Start Date: 3/06/2008	Thanks, I do "Brick" training sessions each Sunday and they can last 2 to 3 hours depending on how far I ride and run. I will also do a long swim and then transition to a spin class that last about an hour as often as I can. The race would be a triathlon that would last about an 1:45 at a much higher rate than a typical brick. I don't worry to much about carb intake prior to my normal workouts which might be a 3 mile run, 1 hour ride/spinning or pool workout which typically last about 45 minutes to an hour. Thanks for the info, while the idea of a bagel sounds great, could be a trigger food so I may stay away from that one. I will try a banana with a little almond butter this weekend and let you know how that went. I also do the gatorade G2 as it is lower in carbs and calories than the sugary regular gatorade. I am so new to this endurance type of athletics I am often lost trying to figure out what to do next. I asked this question on a triathlon board and was promptly flamed for not eating a pound of pasta the day before. ughh. So now that we are on the subject, I am also planning to do some longer events next year that could take 4+ hours to complete. How do you manage that? Do you take in suppliments during your marathons? What do you take. A friend here at work gave me some powerbar brand gels but reading the label it looks like just eating a couple of teaspoons of sugar would have the same effect. __________________ RFP - Relentless Foward Progress!!! 2013 Goals Bike 0/1000 Miles Run 6.43/1000 Miles LCF - Journal The Urban Primate - My Journey to Better Health

08-17-2009, 08:51 AM	#10
westside Major LCF Poster! Join Date: Feb 2005 Location: Olympic Valley, CA Posts: 2,664 Gallery: westside Stats: Start 199/186/175 Start Date: 2/17/12	Here's what I've eaten sometimes while running Gels Gel Bloks Cliff Bars Odwalla Bars Power Bars Other Bars that I forget the name of Drinks: Gu20 Gatorade (can't stomach it) Heed Cytomax Amino Vital Ensure Other Foods Watermelon * Cantelope Rasins Peanuts Boiled Potato chunks dipped in table salt Oreo Cookies * Chocolate Chip Cookies Pretzels Potato Chips * PB&J's * Turkey Sandwiches Pizza Spaghetti Coke * 7-Up Chicken Noodle soup * Potato soup Mushroom soup Tomato soup Ice Cream Sandwiches M&M's * I know I'm forgetting something. * some of my favorites that I seem to tolerate most of the time. Other that this I'm fairly moderate carb in my eating outside running. If I had a can of coke in my refer it would stay there for a year or better but I've drank it day and night in a ultra. Most of the time. I won't eat breakfast before running. Maybe a half cup of yogurt before a mid-week morning run. On a weekend long run, I might have 200 liquid calories before heading out the door. If I eat a breakfast I want it to be more than 2 hours before I run and I won't get up that early just to eat. I will usually go 2 hours with just water. If I go for three hours, then I'll bring one or two gels with me and take one at 90 minutes and another one at 2:15. __________________ Bill Last edited by westside; 08-17-2009 at 09:05 AM..

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08-13-2009, 07:14 AM	#3
ribbit130 Junior LCF Member Join Date: Aug 2009 Location: Atlanta, GA Posts: 16 Gallery: ribbit130 Stats: 150/145/135 WOE: Atkins Start Date: 08/10/09	PCOS is polycystic ovarian syndrome which causes a number of problems, one of which is insulin resistance. Depending on the severity of the insulin resistance, it is often treated like Type II diabetes. Insulin is produced in your body, but your cells do not readily absorb, so then your body produces more... Anyway, I am a triathlete but my forte is definitely running. I work with a trainer and he is opposed to low-carbing for endurance athletes... though he is not necessarily correct. I must tell you though, I cannot tell a difference as far as energy goes. I did a long run on Sunday and expected to bonk, but didn't have any problems. My OBGYN recommended low carb to hopefully "reset my metabolism, and in turn straightening out my insulin to avoid medication." I'm not really big on meds, so I figured that this would be the best way. I'm hoping the hunger pangs subside, and I am sure they will. I have noticed that I am not craving foods like I was before (i.e. the daily ice cream cone!) ab1ht- do you drink coffee?? I know it is not recommended, but it is great for me in the AM to get me up and ready for my workout.

08-13-2009, 07:46 AM	#6
ab1ht Very Gabby LCF Member!!! Join Date: Dec 2007 Location: Westborough, MA (USA) Posts: 3,271 Gallery: ab1ht Stats: 160+/143/sub-140 (stretch goal) WOE: Eating what Mother Nature provides Start Date: December 2007	Brian, A few thoughts on this (now you've done it)... 1. I only eat more carbs around the long run. For shorter runs (less than an hour), I don't consciously add any carbs, although I might have an apple right when I get up. For the longer runs, a bagel (whole grain) with cream cheese might be good along with the usual bacon and eggs. Clearly, I don't run immediately after I eat the big breakfast! 2. If you want to add potassium without the insulin rush, what about sport drinks? I also train with Gatorade on longer runs since that is usually what is found at races. But if banana works for you, then go for it. 3. I used to have calf issues when I started running. As I built up strength, these issues went away. Maybe strength training? Just some bodyweight only exercises might do the trick. You seem pretty slim in your avi and your weight is within 10 pounds of goal, so I wouldn't sweat some extra carbs around race time too much. If your total race time is less than an hour, I wouldn't worry too much about carbs before the race since your muscles have plenty stored away. All that said, I'm not an expert; just telling you what works for me. Other will have varying opinions which are equally valid.

08-17-2009, 05:11 PM	#11
ribbit130 Junior LCF Member Join Date: Aug 2009 Location: Atlanta, GA Posts: 16 Gallery: ribbit130 Stats: 150/145/135 WOE: Atkins Start Date: 08/10/09	I LOVE the Sports Beans (if you haven't seen them, they are Jelly Beans + electrolytes) They are they only thing that I can seem to get down. The GU packs seem to trigger a serious gag reflex... though I would prefer them as many have additional mgs of caffeine. Like Westside, I usually do not eat before I run- but if I do during training, it is usually a Light n' Fit yogart. On race day, I will usually eat 1/2 a bagel with jelly. I like to add the simple sugars- I seem to perform better that way. I am still following the induction at 20mg of carbs per day and my workouts are seriously suffering. I often work out 2x a day (cardio AM, weights PM). Cardio is usually 30-60min and weights 30-45min. How many carbs does everyone else usually take in while still continuing to lose? I figure I get in 7-9hrs of exercise per week. Any thoughts would be appreciated.

08-18-2009, 03:18 PM	#12
lil miss Big Yapper!!!! Join Date: Mar 2003 Posts: 9,005 Gallery: lil miss WOE: LCMW, JUDDD Start Date: 1/1/13	I too am very interested in this as I am training for my second half marathon and my first full and would love to adhere to a LC lifestyle. I still need to lose @20 LBs to be at my ideal weight btw. I am SO conflicted as to what to do, but had been thinking of eating more carbs on my longer run days ie ezekiel bread with nat'l pb before my run and Gatorade 2 during and after my run, then sticking to a lower carb regiment the rest of the day....

08-18-2009, 07:30 PM	#13
ribbit130 Junior LCF Member Join Date: Aug 2009 Location: Atlanta, GA Posts: 16 Gallery: ribbit130 Stats: 150/145/135 WOE: Atkins Start Date: 08/10/09	Ran today- ONLY 3 MILES, and I had to stop and walk. I could not believe it- I just could not keep going! The temperature was perfect and I wasn't hurting physically, I just had an overwhelming feeling of exhaustion. When I finally made it home, I was so dizzy and felt like I was going to fall over. I did drink a little bit of recovery drink (approx 4 oz) and it did perk me up a bit- but the problem was definitely my blood sugar. I have felt awful all day long. I am still following the induction and am staying around 22 carbs or under. I am eating one extra serving of veggies every day in efforts to get a tiny amount more carbs. Anyone have any suggestions as to what I can do so that this doesn't happen again. My next half marathon isn't until the end of October, and it is going to be a long, painful road of training if this continues happening. How does everyone feel about G2? Would it be okay to drink prior to a run- I don't typically eat before I run?