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
http://rcm.amazon.com/e/cm?t=atkdiehowtovi-20&o=1&p=8&l=as1&asins=B000KK5DWK&fc1=000000&IS2=1<1=_blank&m=amazon&lc1=0000FF&bc1=000000&bg1=FFFFFF&f=ifr
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
http://rcm.amazon.com/e/cm?t=atkdiehowtovi-20&o=1&p=8&l=as1&asins=B000IXKM6G&fc1=000000&IS2=1<1=_blank&m=amazon&lc1=0000FF&bc1=000000&bg1=FFFFFF&f=ifr
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
{ 25 comments… read them below or add one }
I would question …
I would question any nutritionist that would say the body would rather cannibalize itself than be fueled by fat, a rich fuel source. I have ran multiple marathons on 30-40g net carbs per day, and have never lost strength due to the diet. My bench press and dead lift max has only increased since starting the diet.
So my short answer is no, and unless you go extremely low fat and low carb at the same time, you should have no problem either.
First thank you for …
First thank you for the videos. I lost 8 pounds last month on a low carb diet and the nutritionist tells me that I’m 38% fat and that if I exercise w/o enough carbohydrates I am just burning my muscle…In your experience did you have any issues with losing muscle?? She freaked me out so bad I increased my carbs and stopped losing weight. I can’t afford to LOSE any muscle!
No, you simply …
No, you simply energy (ATP molecules) to exercise or do work, and that energy can be metabolized out of fat or glucose. On a ketogenic diet, you are primarily burning fat for fuel.
hey its me again …
hey its me again about the electrolyte replacement i know you dont much replacing of the electrolytes but what about sugar do we need glucose during exercise
Really for a 3 mile …
Really for a 3 mile run as long as you drink water and normal diet before hand and after, you should be fine. Electrolytes really don’t come into with a 3 mile sprint type race. If it helps mentally to have something beforehand to set the “attitude,” but I don’t believe your body needs anything beforehand.
After you can certainly use some, and the same recommendations would be as those listed in this video…
whats the best …
whats the best energy drink for cross country 3mile run so i can keep hydrated longer and have more endurance with out getting tired
Thanks for the info …
Thanks for the info Bowulf, keep up the good work…
You are fine. You …
You are fine. You are getting the electrolytes in the food you eat. I am saying you can workout everyday without needing any sports drink unless you perhaps workout longer than 2 hours at a single time. Longer than 2 hours you may need to supplement the food and replace them mid-exercise.
The number of days in a row of exercise doesn’t matter in terms of electrolytes as long as you are eating appropriately like Atkins. It is the length of exercise in a single day that matters.
but you dont …
but you dont understand i been doing this 3 weeks straight like i said sweating heavliy without replacing those electrolytes or drinking any sports drinks nothing but water
You can deifnitely …
You can deifnitely exercise every day. I wouldn’t beat or work hard the same muscle groups every day. Even I take 2-3 days off from running each week as I let the muscles recover. You can however do varying cardio every day. You should have easy days and hard days though to see improvements.
As for water vs. sports drink, I need to run or workout longer than 1.5 to 2 hours before needing electrolyte replacement. Note: mine are sugar free.
hey is it bad to …
hey is it bad to exersise everday and sweat heavy and drinking just alot of water is that bad without taking any sports drink
Powerade Zero, …
Powerade Zero, Replenish — drink mix, and / or Optima Replenisher. The Powerade can be found at any grocery store, and the optima can be found at netrition and amazon or any local running store.
What were the names …
What were the names of the drinks you recommend? I am trying to find them online. I was also thinking about making my own with water, lemon juice,a pinch of salt and some splenda.
I personally …
I personally thought it was the electrolyte depletion in myself. I simply drank Powerade Zero and felt way better in my runs. The Optima says it has complex carbs(4g per servings) in it, but I tend to think they serve more just bulking agents.
An alternative simple carb strategy if you are indeed just bottoming out rather than beans, you could try something like banana – easy digest fructose without rush of sucrose.
As for caffeine, I partake before race but have never tried during.
i knew i had seen …
i knew i had seen this! i have the optima so am cool with the electrolytes, but wonder about the “need” for the caffiene/simple sugars? i did a long run once w/o any sugars and felt really sick near the end..so am wondering if not enough electrolytes or not enough “carbs”? dont want another dumping episode in november
All juices have a …
All juices have a significant portion of fructose (sugar) in much higher content than even the raw fruit. If you are following a low carb diet, juices should typically be avoided. If you can tolerate fruit and are at the rung which allows them, I would encourage you to eat the actual fruit instead.
I drink a lot of …
I drink a lot of Minute Maid Fruit Punch. But i want to start subbing that out with water. Do you know of any juices that are natural to drink?
I think you will …
I think you will still need electrolytes for anything over 13 miles UNLESS you do not sweat much. I am a moderate sweater and know if I do not start replacing them my perform tails off. I would suggest either the Optima Replenisher or a SF electolyte replacement drink. However if you can run 20 miles on just water, then the next 6 while the toughest half of the race shouldn’t need to be different.
Hi thanks for …
Hi thanks for getting back, what I meant was and sorry for my generality…. is that what kind of drink should a diabetes 2, Atkins have when doing a marathonn/half marathon. Is just water OK?
What do you mean? …
What do you mean? Are asking if Atkins is good for Type 2 Diabetic? I would say absolutely, but be sure to work with your doc as you might be off insulin within a few days. Take a look at my pair of diabetes and Atkins Diet videos.
Hi there, what do …
Hi there, what do you think is good for an Atkins diabetic type 2, thanks?
man, this is great …
man, this is great information. You are so knowlegeable. I like to use 1/2 a packet of propel with crystal lights ‘live active’, and a sprits of lemon, cucumber, or mint. I do not like crystal lights old sweetner, but they finally have a safe lc sweetner called ‘inulin’. Inlulin is an amazing, real food, probiotic, fiber, lightly sweet, and appetite suppressing..
If I am feeling a little hypoglycemic during a workout I like to take a little vile of panax ginseng ellixer, only 2 carbs.
I have run multiple …
I have run multiple marathons now on Optima Replenisher and multiple 20 mile training runs on Powerade Zero, and either work fine for me. I prefer Optima Replenisher a bit more due to higher sodium and other electrolytes for when I am sweating more.
did you ever decide …
did you ever decide which one was the best?
Anything with sugar …
Anything with sugar is bad for your teeth.
My suggestion would be to hop off the sugar roller coaster and run without it. Try any of the three recommendations (Optima Replenish, homemade Gatorade, Powerade Zero) for better options.