Many runners are taught to "carb load" before big runs, but a growing number are now experimenting with low carb diets for weight control and better metabolic flexibility. So how does a low carb diet impact running performance, and is it suitable for all runners?

Understanding Low Carb Diets
A low carb diet restricts carbohydrates, typically focusing on proteins and healthy fats instead. This can encourage the body to burn fat as fuel, a process known as ketosis. While that sounds beneficial, runners often wonder if this affects their energy during workouts.

Fat for Fuel: The Adaptation Phase
Initially, switching to a low carb diet may feel like a setback—less energy, slower runs, and fatigue. But as the body adapts, many experience steady energy and less reliance on frequent fueling. Distance runners especially report benefits during long aerobic sessions.

When Carbs Still Matter
For high-intensity or sprint-focused running, carbs remain the gold standard. Without them, performance can suffer due to the quick-access fuel demands. Some runners cycle carbs around intense training days, a strategy known as targeted keto.

Personalization Is Key
Each runner’s body responds differently. Monitoring energy levels, recovery, and performance is crucial when shifting to a low carb plan. Some thrive, while others may prefer moderate carbs for balance.

At leanlifequest, we promote personal experimentation and evidence-based nutrition. If you're curious about merging low carb eating with your running goals, a guided plan can make all the difference.

low carb diet and running