2

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Any cyclists? - How many carbs do you consume?

Answered on September 12, 2014
Created September 07, 2013 at 12:44 AM

Cardio isn't strictly paleo, but I've got to get to work somehow.

I cycle a bit, commuting (at speed) around 20 miles a day. I try to limit my carb intake, generally it's less than 30g (about 6-10% of my daily intake). The rest is split between fat (60%~) and protein (30%~).

For those who are super active and track their intake, what sort of carb percentages are you consuming?

0a14995ac154eae8242b67115c9cc6c3

(158)

on May 22, 2012
at 09:18 PM

if you love peanut butter you will also love almond butter.. just sayin' thanks for the post though.. very informative!!

5b69a02dadcae753771921d913909215

(1457)

on April 11, 2011
at 03:43 AM

Are you bonking, hitting the wall, etc or just curious?

D3ff004d4a0c42b67cc2c49a5ee9c0f3

(5801)

on April 10, 2011
at 08:03 PM

Jamie Scott is a paleo-competitive cyclist, check out his blog at http://thatpaleoguy.blogspot.com/

Bbb34ad888af825ca66fdf39b9bd2016

(0)

on May 20, 2010
at 02:51 PM

Thor, how long does it take to get fat-adapted? I know everyone is different, just curious...

691f120a3e7a1a036845d105d86c99a3

(3641)

on May 20, 2010
at 01:49 PM

I am really interested in the endurance puzzle. I think it really is the one part of Paleo that we need to unlock. Why shouldn't our bodies be able to run on paleo only foods. I really don't want to have to do the experiments myself tho... haha. Perhaps I will have run a bacon and vibrams marathon someday. Would people donate to Paleo Hacks to 'sponsor' me?

6cf810b800b37f9c11bc14c6b06dab4e

(80)

on May 19, 2010
at 10:47 PM

..and when under endurance you've got to bend the rules a little.. indeed, snacking is a good thing! For me Macadamias and almonds don't quite cut it - you've got to find what works for you, and your lifestyle.. to a certain extent this is trial and error. Tonight after work I rode 150miles on PB.. I kind of use Paleo as a framework, and adapt it to my activity.

691f120a3e7a1a036845d105d86c99a3

(3641)

on May 19, 2010
at 04:48 PM

i agree that life is short and what not, but for the sake of the site being about Paleo eating... i am pretty sure Peanuts and Peanut butter being legumes are not part of that diet. one could eat almonds or macadamias if you want some nuts or nut butters. personally i limit my nut intake anyway because its just snacking and O-6s.

6cf810b800b37f9c11bc14c6b06dab4e

(80)

on May 19, 2010
at 01:05 PM

You can be too precious about this stuff.. almost everything has some form of negative effect in one way or another. Training hard damages your body.. fact. Fuel it properly, and you'll recover to fight another day. I'll take the PB if it puts a big smile on my face from charging towards the finish line. I train on PB - and don't pile on the lbs. Works for me :)

4b97e3bb2ee4a9588783f5d56d687da1

(22913)

on May 19, 2010
at 12:54 PM

Ugh peanut butter read up on lectin and omega 6 pb is not happy for you

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6 Answers

7
6cf810b800b37f9c11bc14c6b06dab4e

(80)

on May 19, 2010
at 12:22 PM

Leading a low carb lifestyle and endurance training is tricky.. Here is a list of books and websites by very well respected people who pioneer low carbohydrate diets and endurance training.

I???m a Triathlete ??? wanna be Ironman. Taking into consideration my height, weight and activity levels I need to consume anywhere in the region of between 4500 kcal and 5500 kcal a day ??? sometimes more when I???m killing myself at weekends. This is a lot of calories to take in - even tougher when low carbing as you can imagine. The best way to meet these extra needs are through constant snacking (every 2.5-3hours) and protein shakes. Adding peanut butter to shakes is a good way to get the extra calories in without too much carbs. There is a peanut butter on the low carb megastore Josephs Creamy Valencia Peanut Butter (per 32g serving; 200kcal, 6g carbs, 9g protein and 15g fat.) Alternatively there is good old sun pat which is actually lower in carbs (per 50g serving; 315kcal, 6g carbs, 13g protein, 26g fat.)

I'm afriad it's going to be a lot of trial and error - what works for me, may not work for you.

Here is some advice given to me by a low-carb endurance athelete:

When training really hard, your carbohydrate intake will need to increase so I would advise adding extra vegetables to your meals, and in place of complex carbs (grains etc) it is more advisable to look to tubers and fruits. On a low carb diet with low intensity training the body can make in the region of 200 grams of glycogen each day from fats and protein (and then we figure another 100 or so from your vegetables and fruits). That gives you enough glycogen to fuel your brain, get through an average day and to be able to do a short hard workout ??? and then do it again the next day. However, when you train long every day (over an hour), your carb needs will increase. The key is discovering EXACTLY how many additional carb grams you need each day to refuel muscles, but also to keep insulin and fat storage to a minimum. Too few and you won???t recover from day-to-day. Too many and you???ll set yourself up for inflammation and unnecessary weight-gain. A simple medium banana provides 20g carbs when eaten about an hour to 30 minutes before training it should provide enough energy to get you through a workout of up to an hour.

This will have to be trial and error on your part because you will have to find the balance that is right for your body. Even the most committed low carb endurance athletes still take gels and drinks when endurance is over an hour. Right after a long training session or race, you???re in a critical period for glycogen refuelling. That first hour offers the most efficient opportunity for glycogen storage, and it???s fine to refuel initially with simpler (faster uptake) sugars. Take it slow and go for drinks first, then try some fruits and or yogurt with small amount of honey to get both carbs and protein in that initial window. As you move past that first hour after training, tubers and more complex carb sources are good to include. Avoid grain-products as much as possible when increasing carbs. Depending on the length and intensity of your workouts (and races) you???ll need anywhere between 60-100 extra grams of carbs each day per hour of intense endurance work. It???s well worth the trial and error efforts to gauge your personal needs. When endurance training is long it has been found that drinking 10-20 grams of sugars every 15 minutes after the first 60-90 minutes helps keep glucose in the bloodstream and thereby spares muscle glycogen. Any more than that and you run the risk of stomach upset. Once again, sports drinks are probably the most efficient source for carb energy, electrolytes and hydration. Though a piece of fruit might work for borderline training days, eating solid foods during a races generally backfires. Because of the amount of training and intensity of training you are doing the amount of free radical damage going on in your body will be tens or hundreds of times greater than normal. When training so hard vitamin and mineral supplementation is essential. Your critical nutrient stores need refuelling, high levels of anti-oxidants are needed to repair the damage training causes. I would recommend a decent all in one multi mineral and multi vitamin if you are not already taking one from any reputable store (Holland and Barrett or Boots) and I would take at least two daily. Antioxidants are critical for recovery and repair, B- vitamins critical for releasing the energy we need from foods, Iron ??? for the transport of oxygen and vital nutrients, the list goes on. In some cases the rules need to be bent, especially in yours due to your increased needs. If you do not increase your carbs your body will give in and you will not be able to recover or train at the rate you need to. I have included some carb contents below of fruits and vegetables to help you judge what your intake is and to help you with increasing your carbs.

Vegetables

Green Beans 3.2g per 100g

Mange-tout 4.2g per 100g

Aubergine (Fried) 2.8g per 100g

Broccoli 1.1g per 100g

Beetroot 5.6g per 100g

Asparagus 2g per 100g

Brussels Sprouts 3.5g per 100g

Carrots (raw) 7.9g per 100g

Cauliflower 2.1g per 100g

Cabbage 2.2g per 100g

Courgette (fried) 2.6g per 100g

Lettuce (iceberg) 1.9 per 100g

Mushrooms (fried) 0.4g per 100g

Onions (raw) 7.9g per 100g

Onions (fried) 14.1g per 100g

Parsnip 12.5g per 100g

Red Pepper (raw) 6.4g per 100g

Spinach (raw) 1.6g per 100g

Sweet Potato 21.3g per 100g

Tomatoes (raw) 3.1g per 100g

Tomatoes (fried) 5g per 100g

Fruit

Apple 8.9g per 100g

Apricot 7.2g per 100g

Apricot (semi dried) 36.5g per 100g

Banana 23g per 100g

Blackberries 5.1g per 100g

Cherries (raw) 11.5g per 100g

Dates (dried) 68g per 100g

Kiwi 10g per 100g

Peach 7.7g per 100g

Orange 8.5g per 100g

Pear 10g per 100g

Plum 8.2g per 100g

Prunes 34g per 100g

Raisins 69.3g per 100g

691f120a3e7a1a036845d105d86c99a3

(3641)

on May 19, 2010
at 04:48 PM

i agree that life is short and what not, but for the sake of the site being about Paleo eating... i am pretty sure Peanuts and Peanut butter being legumes are not part of that diet. one could eat almonds or macadamias if you want some nuts or nut butters. personally i limit my nut intake anyway because its just snacking and O-6s.

6cf810b800b37f9c11bc14c6b06dab4e

(80)

on May 19, 2010
at 01:05 PM

You can be too precious about this stuff.. almost everything has some form of negative effect in one way or another. Training hard damages your body.. fact. Fuel it properly, and you'll recover to fight another day. I'll take the PB if it puts a big smile on my face from charging towards the finish line. I train on PB - and don't pile on the lbs. Works for me :)

691f120a3e7a1a036845d105d86c99a3

(3641)

on May 20, 2010
at 01:49 PM

I am really interested in the endurance puzzle. I think it really is the one part of Paleo that we need to unlock. Why shouldn't our bodies be able to run on paleo only foods. I really don't want to have to do the experiments myself tho... haha. Perhaps I will have run a bacon and vibrams marathon someday. Would people donate to Paleo Hacks to 'sponsor' me?

6cf810b800b37f9c11bc14c6b06dab4e

(80)

on May 19, 2010
at 10:47 PM

..and when under endurance you've got to bend the rules a little.. indeed, snacking is a good thing! For me Macadamias and almonds don't quite cut it - you've got to find what works for you, and your lifestyle.. to a certain extent this is trial and error. Tonight after work I rode 150miles on PB.. I kind of use Paleo as a framework, and adapt it to my activity.

4b97e3bb2ee4a9588783f5d56d687da1

(22913)

on May 19, 2010
at 12:54 PM

Ugh peanut butter read up on lectin and omega 6 pb is not happy for you

0a14995ac154eae8242b67115c9cc6c3

(158)

on May 22, 2012
at 09:18 PM

if you love peanut butter you will also love almond butter.. just sayin' thanks for the post though.. very informative!!

1
5b69a02dadcae753771921d913909215

(1457)

on April 11, 2011
at 03:41 AM

You will adapt with time. I can go mountain biking on a singlespeed on VLC / fasting for a few hours before bonking. 20 miles is nothing! (I don't mean to offend you, but in the realm of things... its not much).

0
6f2c00fcbf48c69f0ea212239b3e1178

on April 11, 2011
at 02:25 AM

What's all this "we need carbs for endurance" crap? That certainly doesn't pan out in MY experience.

0
E14ae1ec9e3e69ecf33e682fb646ee85

on April 10, 2011
at 07:38 PM

Not too sure how burning 4 - 4500 Calories a day can be met by fat and protein as the body can only replace so much of it in one go. I personaly live on raisans and sweet potato to make up for it(pre/post race). Raisans also help turn the body slightly alkaline which is good for recovery. Recently started adding Carbs into my race drinks as oposed to pure water.

Also found that I need to replace a great deal of salts and so use lemon juice and salt mixes as drinks before and after. (Lemon juice helps with Alkaline as well, I know it does not seem logic , but it works)

Whenever I stack up the carbs with grains I feel my nose/throught starting to play up and then abondon it. Stil trying to figure it all out but managing ok on paleo carbs for racing.

0
5de2fffda92c0bf2be7ede10cad55546

(1781)

on June 03, 2010
at 02:15 PM

The only carbs I eat are what comes along in my cream and eggs etc. Don't need any more, fat poweres me through my hour long fasted workouts with ease.

0
4b97e3bb2ee4a9588783f5d56d687da1

on May 19, 2010
at 11:21 AM

65% fat 25% protein 10% carbs in veggies and sweet potatoes

once your fat adapted, you don't need all those carbs I'm active daily be it riding or tennis or ultimate frisbee

if I'm exhausted mid exercise, coconut milk is my energy drink make sure you get the no sugar variety

now if I could figure out how to drink a steak....

Bbb34ad888af825ca66fdf39b9bd2016

(0)

on May 20, 2010
at 02:51 PM

Thor, how long does it take to get fat-adapted? I know everyone is different, just curious...

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