Nutrition and Running Log for a Ketogenic Runner

1. Suggestions? Comments?
Running and Nutrition

2. I believe that proper nutrition and hydration before, during
and after the race is crucial for me to achieve my Oct2 goal of
Running 42km
Safely
Injury Free
Healthily
In the best time I can possibly can given my current physical
condition and training preparation
This running and nutrition log is an attempt to solicit
suggestions from mentors and fellow runners.

3. If and when I complete my first 42km race,
I intend to complete 150 km in 23 days (this counts the
42 km).
Then I will rest for the rest of 2016
During that time I shall go back on strict Cohen to lose
28 pounds to hit 160 (at height of 5 ft 7 in) which is my
lower goal weight on or before Dec. 31, 2016. This
should be a good starting point for my running season
in 2017.

4. Only Cohen allowed me to achieve a
level of health where I was allowed
to stop all doctor prescribed
medication
Stopped Micardis (hypertension drug) after taking it
for about 7 years
Fatty liver was cured
Also showed that I can be disciplined if the program
works (similar to running discipline)

7. My Cohen Testimonial

11. My Cohen eating plan:
Cohen- no exercise; just concentrate
on diet

12. My Cohen eating planwhen I started
running: Add an extra meal ie. Add 150
g protein/ fat per day

13. Typical fat or protein added to
supplement Cohen when running
Chicharon
Bacon
Andok’s Chicken or Liempo
Barbecue
Coconut Oil

14. Starting weight before Cohen: 226 (Oct 20154)
Lowest weight with Cohen: 168 (Apr 2015)
Weight after strictly following Cohen and
experimenting with additional fruits and
veggies for breakfast: 173 to 183 (May 2015 to
June 2016)
Weight after I started running till current (183 to
188)

15. First 10 k race: Takbo ph last July 7
Run 3- 5 minutes, walked 30 seconds
Completed in 1 hr 23
Just drank water and gatorade from water
stations
No cramps
Slightly sore right knee

16. First 20 k race. OYM 2: July 21
• Continuous run. Only stopped at all the water
stations to drink water and pocari
• Took advantage of all analgesic sprays along
the route
• Finished in 3 hours 7 minutes
• No cramping
• Sore left knee

17. Second 20 k race: Sofitel: Aug 21
• Continuous run. Only stopped at all the water
stations to drink water and pocari
• Took advantage of all analgesic sprays along
the route
• Finished in 3 hours 4 minutes
• No cramping
• Sore left knee

18. First 35 k race
• Due to steep elevation, decided to walk when uphill and
tried to recover lost time by running downhill
• Finished in 6 hrs 36 min. Walked around 2 hours of the total
to ensure finishing
• Used 5 hour energy, nitrotech whey isolate (2 scoops) and
bananas before the race. Last meal was around 8 pm. Did
not eat breakfast. Race started 4 am.
• First time to use energy gels (consumed 5), salt tables
(consumed 10) and eat bananas along the water stations
and even 1 coconut
• Cramped for the first time at the 21k mark
• Clear headed all the way. Survived the hot sun (race was
from 4 am to 1030 am and sun was hot starting 830 am)

19. Plan for the last 21k race before the
42k on Oct 2
• Use 5 hour energy and protein isolate 1 hour before start of
race
• First time to bring own backpack with 3 liter bladder with
water mixed with GNC Pump (instead of just plain water)
• Will use salt tablets every 30 minutes
• Expect to finish in 3 hours
• Drink protein isolate immediately after the race
• Will not use energy gels or drink gatorade/ pocari along the
route
• If this works, then plan to also use the same strategy for the
42k but maybe at the second half of the race, will use
energy gels (not too keen on this since it is against the
ketogenic die)

20. Prior to the Sep 2016 Food Intolerance test, i was
eating salmon,eggs and yogurt daily. Stopped when I
got these results.

21. GNC Whey Isolate. Will take 2 scoops before the
race and 2 scoops after race. Will take 2 scoops
a day, the week before 42k
Disadvantages:
Has carbs
Was produced in a
factory that cannot
guarantee gluten
or dairy free
May push weight
up
Advantage:
Kills sugar cravings
and temptations to
cheat on the diet

22. This is my daily GNC Sport
multivitamin pack

23. Will drink 5 hour energy before race
start

24. I’ll mix sufficient number of one of these GNC products (the one
recommended for during or post workout) into my bladder/
backpack. Plan to avoid energy gels due to carb content. Then I
shall use other one is a pre-workout supplement which I shall
take with the 5 hour energy and protein isolate before the race.
Last meal should be at least 8 hours before the race (like the 35k
Caliraya)

25. Will drink these salt tablets every 30
minutes as recommended in the pack
label and no more than 10 during race

26. My running log (on next slides)
Next races
SMDC Sep 25 21k
Run United Oct 2 42k
No taper runs planned between SMDC and Run
United. Will Just do any of the following: yoga, aqua
jogging, stationary bike, elliptical and gym exercises
for the leg, foam rolling