I am a cyclist and found early on that my endurance dropped dramatically. 65-75 mike rides were easy before. After keto 45 miles were impossible. I can do about 50 miles but feel like crap after, faint and nauseous. I don’t track my calories. Any ideas on how to improve endurance?
I have a BPC in the morning about 30 min before I ride. I take a saltcap at that time. I use the UCAN rehydrate in 2 16 oz water bottles and empty a saltcap in each. If I am going over 2 hours, I usually pack a quest bar or sunflower seed butter (sun butter no sugar added) in a baby food pouch. You can get the baby food pouch maker on amazon.
And are you saying that you’ve been dipping in and out of keto whilst on vacations? If so then chances are you’ve never fully fat adapted and your body is confused as to what it’s supposed to use for fuel. You’re wanting to fat adapt – feeding it sugar will delay that process!! Dip in performance is normal whilst you transition but I don’t think you’ve fully transitioned (but started over a few times). Track your macros, stick with them, fully fat adapt, take on electrolytes and you’ll see a huge difference.
A couple things that helped me is it took some time before I could run consistently using just body fat for fuel. One key is the insulin level needs to be low so the body can access the body fat. Otherwise, insulin will block the access to energy. Training in a fasted state helps the cells generate more mitochondria so they can process fatty acids for energy. A cell might have 10 mitochondria. After fat adapted exercise, it can make 20 or 30 mitochondria for the cell. It will only change gene expression from being under stress. Taking the supplement Acetyl L-Carnitine before exercise will boost fatty acid metabolism. It takes time to adapt. It took me a year before I felt good running on no fuel. Today, I can run over 2 hours on no fuel. It is awesome. I’m just burning body fat.
It took a long time for me to adapt before my runs really felt effortless again. I really hesitated to increase my salt from all the panic of salt and high blood pressure but once I did, the fatigue and lack of endurance disappeared. I take homemade pink salt capsules throughout the day and carry them on long runs. I also keep up diligently with my magnesium.