Ketogenic diets and physical performance describes some adaptations to a ketogenic diet that allow for unimpaired physical performance. The key recommendations are:
- optimizing sodium and potassium intake (sodium at 3–5 g/d and potassium at 2–3 g/d)
- constraining protein to 15–25 % of daily energy expenditure
- allowing 2-3 weeks to adapt to the diet
I'm up to about 10 miles in my marathon training. I don't carbo load, but I do get crampy/low energy when I run. Have other paleo endurance athletes found it necessary or helpful to follow these guidelines? Thanks.