Low-carb and exercise: Who is the low-carbohydrate diet suitable for?

Low-carb diets are becoming increasingly popular - whether for weight loss, for health reasons or as a special diet strategy in sports. But how does a low-carbohydrate diet affect athletic performance? This article looks at the advantages and disadvantages of low-carb diets for athletes and provides insights into how this diet can be used in various sports.

What is a low-carb diet?

A low-carb diet reduces the intake of carbohydrates and instead relies on higher amounts of fats and proteins. Typically, carbohydrate intake is limited to 20-150 g per day, depending on the low-carb approach chosen (e.g. ketogenic diet or moderate low-carb).

The idea behind Low Carb

By reducing carbohydrates, the body has fewer glycogen stores available. This adaptation promotes a greater use of fat reserves as an energy source, which can be beneficial during moderate physical exertion.

Benefits of Low Carb in Sports

support fat burning

A low-carb diet can influence the metabolism in such a way that the body uses more fat as an energy source. In sports with longer duration and medium intensity, such as endurance training (e.g. running, cycling or hiking), some athletes benefit from an adapted diet that allows longer use of the body's own energy sources.

weight control

Some athletes use low-carb to better control their body weight. This type of diet is often used to reduce body fat, which can have a beneficial effect on performance in certain endurance sports.

adaptation of energy use

After an adaptation phase, which can last about 2-4 weeks, the body can make its energy from fat reserves available for longer, which is useful for sports with lower intensity.

Disadvantages of Low Carb in Sports

Limited performance under intense loads

For short and high-intensity sports such as sprinting, strength training or HIIT, well-filled glycogen stores are important. With a low-carb diet, these stores may only be available to a limited extent, which can lead to faster fatigue.

Longer adjustment period

At the beginning of a low-carb diet, you may experience fatigue, muscle cramps and a short-term drop in performance as your body first has to get used to the changed energy supply. This adjustment can take different amounts of time depending on the sport and the intensity of your training.

Impaired regenerative ability

After intensive training sessions, it is important to replenish energy reserves. Since low-carb diets restrict carbohydrate intake, recovery can be difficult, especially for athletes who regularly train intensively.

Which sports are suitable for low carb?

Low carb is not equally suitable for every sport. Some disciplines may benefit more from a low-carbohydrate diet, while others are better off with a classic carbohydrate intake.

• Suitable for moderate intensity endurance sports : In sports such as marathon running, cycling and swimming, higher fat burning can preserve glycogen stores.

• Less suitable for intensive sports and strength training : Sports such as sprinting, weight training or CrossFit require quickly available energy, which is why well-filled glycogen stores are important for these types of exertion.

Tips for integrating low carb into sport

For athletes who want to try low carb, there are some approaches that can ease the transition and support athletic performance:

plan for an adjustment phase

The body needs time to switch to fat as its energy source. During this phase, training should be adjusted by reducing the number of intensive sessions.

Consider carb cycling

Carb cycling means that more carbohydrates are consumed on certain days, for example before intensive training sessions or competitions. In this way, athletes can take advantage of the benefits of low carb while ensuring that sufficient energy reserves are available for peak loads.

Pay attention to the electrolyte balance

Since a low-carb diet can affect water and electrolyte balance, athletes should ensure they consume sufficient amounts of sodium, potassium and magnesium to support well-being and performance.

Eating protein-rich foods to maintain muscle

To minimize muscle loss, protein intake should be increased in a low-carb diet. Athletes who also do strength training can particularly benefit from a higher protein intake.

Low Carb and Sport – Weighing Up the Pros and Cons

Low-carb diets can be a good strategy for endurance sports to improve energy supply from fat reserves and control body weight. However, it also presents challenges, especially for sports that require high intensity and rapid power.

For athletes who want to try low carb, it is important to be patient during the adjustment phase and to observe their own body carefully. With individual adjustments such as carb cycling or targeted carbohydrate intake before competitions, low carb can be tailored to athletic performance.