As a long-time follower of a keto lifestyle, I used to wonder: Can I really train for and run long-distance races without relying heavily on carbs? The answer, I’ve learned, is YES, but with the right strategy. I recently completed Yukon River Trail Marathon 2025 with 885 meters of elevation.
I have been mostly on a ketogenic diet for a long time and fully carnivore for past several months (with occasional bouts of cheat days of course). Yet, my energy was steady during the whole race and my recovery has been smooth (so far)!
So, for anyone else trying to combine low-carb lifestyle (yes, it is a lifestyle) with endurance training, here is how I made it work.
The Foundation: Keto + Intermittent Fasting
For several months leading up to the marathon, I maintained a:
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Ketogenic diet rich in animal protein and healthy fats (like beef and lots and lots of eggs, bone broth, nuts, seeds, and peanut butter (love of my life!). I would sometimes have some low-carb vegetables, that is once or twice a week.
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Occasional intermittent fasting (e.g., 24-36-hour fast weekly, 14-18-hour fast almost daily) to enhance insulin sensitivity and promote fat adaptation.
Moderate Carbohydrate Loading Before the Race
The week before the marathon, I introduced moderate carbs without ditching my usual protein/fat intake:
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Added oats, whole wheat bread, lots of fruits, and starchy veggies
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Indulged in a few bakery treats (yes, croissants and scones!) in the final 3 days before the race, to gently refill my glycogen stores
Maintained high protein and fat to stay satiated and avoid sugar crashes
During the last 7 days before the race, I had on average 3-4 grams of carbohydrate per kilogram of my body weight daily, which is of course far lower than the recommended intake (6-7 grams of carb per kg of body weight) for carb loading for a race like marathon. But, because I was keto-adapted, even a modest carb intake felt like a full carb load for my body. And I also felt a bit lethargic, so I did not want to go all out.
Race Day: Energy Without Bonking
On race day, I had a protein and carb rich breakfast at 4 am in the morning which included a bagel and omelette of 2 eggs and shredded chicken. Then at 5am, I had some greek yogurt with blueberries. One hour before the race, I had a banana with some peanut butter. So, my body used a dual-fuel strategy:
- Fat oxidation for the long haul
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Stored glycogen (thanks to carb-loading) for steep inclines and faster (still not so fast though given my finish time) segments
Although my finish time was not as expected, I ran strong and didn’t crash mid-race, especially given that it was my first marathon and the elevation gain was insane. I also recovered without severe soreness or bloating, something I used to experience before I went keto fueling.
If you’re thinking about trying keto as an endurance athlete, it’s not only possible but also powerful. You don’t have to choose between metabolic health and performance. You can build both. That said, I have built my keto regime around a very animal-protein rich diet and it works for me. So, if you are vegetarian or vegan, I don't know what to say.
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