![[M/47/5'6"] Keto for 5 months, 192lbs -> 176lbs. Advice on Carb-loading for Half Marathon?](https://preview.redd.it/3w525px76k0h1.jpeg?auto=webp&s=cf0c6352d1ec807a4d8d89b34d24a3cc3dac2197)
[M/47/5'6"] Keto for 5 months, 192lbs -> 176lbs. Advice on Carb-loading for Half Marathon?
Hi everyone,
I’m an Asian male living in Calgary, Canada. Since early January, I’ve been on a strict Zero-carb/Keto diet. I’ve successfully dropped from 192 lbs (87.2kg) to 176 lbs (80kg).
I have my first Half Marathon of the year (21.1km) coming up on May 24th.
I consider myself "fat-adapted" and I’ve seen some people call this a "hybrid engine" state. For previous high-intensity events like Karate tournaments, I’ve managed well with very minimal carb intake.
However, I’m a bit concerned about hit-the-wall during a long-distance race like a Half Marathon.
My current plan for the race:
Until 2 days before: Stay strict Zero-carb/Keto
1 day before (D-1): Add 1 or 2 bananas to my diet.
Race Day Morning: 1 banana with my pre-race meal (Coffee/Butter).
During the Race: 2-3 energy gels (at 6km, 12km, and 16km).
Since I’ve already felt the benefits of this approach in shorter bursts of intensity, I’m leaning towards this "Hybrid" strategy. But I’m worried about potential energy depletion during a 2+ hour run.
Questions:
Does this "Hybrid" carb-loading strategy make sense for a fat-adapted runner?
Should I increase the carb intake on D-1, or is one banana enough to "prime" the engine without kicking me out of ketosis too hard?
Any tips from fellow Keto runners on managing electrolytes during the race?
Thanks in advance for the advice!