I recently started a LCHF ketogenic diet and the results are amazing. For 30 years, I have struggled with my glucose levels and rarely ever saw an A1C below 8.0. In fact, over the past two years my A1C started to rise - likely due to increase insulin resistance causing higher sugars.
LCHF is a game changer. I have been on it for one month and have achieved glucose control that I haven’t seen in over 30 years.
I am an avid cyclist and plan to do my first “Century” ride in September. I am struggling with how to fuel the ride. From my understanding, a cyclist should be able to go much further on LCHF. The body has about a 90 - 120 minute store of carbs, but an unlimited store of fat to produce ketones for fuel. So, in theory, after about 90 minutes, a cyclist should be fueling with carbs. On LCHF - in theory - the cyclist should be able to go the distance without refueling - if it is steady state cardio.
The problem - a long ride is rarely steady state cardio. Once you hit those hills, and your thighs are screaming in pain from the lactic acid, you’ve hit anerobic excercise which is fueled by glycogen stores. On LCHF, those glycogen stores are depleted.
Here’s the question. For those who are on LCHF, and doing endurance sports, do you fuel with carbs? Do you fuel with something else? Or, do you just go the distance fueling exclusively with onboard fat stores?