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  #61   ^
Old Fri, Jul-03-09, 02:35
dutchboy dutchboy is offline
Senior Member
Posts: 107
 
Plan: high protein
Stats: 172/159/154 Male 178 cm
BF:18%/13%/10%
Progress: 72%
Location: Netherlands
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I understand it works like this:

You burn glucose anaerobically outside of the mitochondria. This produces pyruvate. Pyruvate can be burned aerobically by mitochondria and is turned into 4 times more ATP than in the anaerobic process.

The pyruvate that isn't burned in the mitochondria is turned into lactic acid. The cell tries to lose the lactic acid (your brain likes it!) but has a limited capacity to do so.

So ultimately you can end up in a situation that lactic acid builds up in the cell, and the body closes down the process to protect the muscle.


How to avoid this?

1) Every time you create lactic acid (by high intensity training) the number of mitochondria increases in the resting fase. With every additional mitochondrium your capacity to burn pyrovate increases. This limits the build up of lactic acid AND gives you more energy (20 - 22 units of ATP instead of 4 units ATP per unit of glucose).

Mitochondria will burn everything - including fat and ketones.

So it is simply a matter of mitochondria biogenesis. The more mitochondria you have, the longer you can run on glucose and or fat. But this essentially means you don't need glucose to run. With a fully adapted body chances are you can run longer and better on fat than on glucose.

This adaptation may take 4 to 6 weeks and is accomplished by

1) interval training to deliberately create lactic acid, or
2) Stay in ketosis
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  #62   ^
Old Fri, Jul-03-09, 03:16
dutchboy dutchboy is offline
Senior Member
Posts: 107
 
Plan: high protein
Stats: 172/159/154 Male 178 cm
BF:18%/13%/10%
Progress: 72%
Location: Netherlands
Default

1 addition.

Only all-out training recruits the fast twitch muscle fibers. These are the fibers that that give you strength.

Intermediate exercises or endurance only turn on the slow twitch fibers, which make up 50% of the muscle.

Example of all-out training:

3 - 7 30 sec sprints (can be running, spinning, ergotrainer) with 4 minutes rest in between. And allow 2 days recovery between training sessions.

Very time efficient, recruits all the fibers, limits ROS damage, releases GH, is fun, and gives more stamina than endurance. Works on improved insulin action, improved lipoprotein lipase activity, and greater clearance of plasma triglycerides.

Important : make variations in training all the time. The body is an adaptive dynamic system. The last thing we want is dull regular repetitive stuff. Have fun, play, sprint and rest; lots of rest!
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  #63   ^
Old Mon, Jul-27-09, 14:12
Israeli Israeli is offline
Senior Member
Posts: 352
 
Plan: General LC
Stats: 198/184.5/150 Female 5'7"
BF:
Progress: 28%
Location: Israel
Question

I've been LCing for three months, and am fit enough for more vigerous training.

I do cardio on a stationary bike because of runners knee.
But when I CAN run, I get terrible muscle cramps and spasms after cool down.

I feared this might be due to low carb but I see now its not.

What causes the cramping and spasms?
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  #64   ^
Old Mon, Jul-27-09, 14:28
capmikee's Avatar
capmikee capmikee is offline
Senior Member
Posts: 5,160
 
Plan: Weston A. Price, GFCF
Stats: 165/133/132 Male 5' 5"
BF:?/12.7%/?
Progress: 97%
Location: Philadelphia
Default

People usually blame a mineral deficiency for muscle cramps. It could be potassium, magnesium, even sodium. Magnesium's probably the one to start with.

I bought some running shoes and ran in them a few times. Eventually I started getting horrible knee pain whenever I wore them. Running barefoot, or in Vibram FiveFingers, or even in Tevas, doesn't seem to hurt my knee at all, though.
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  #65   ^
Old Wed, Jul-29-09, 03:11
Israeli Israeli is offline
Senior Member
Posts: 352
 
Plan: General LC
Stats: 198/184.5/150 Female 5'7"
BF:
Progress: 28%
Location: Israel
Default

Quote:
Originally Posted by capmikee
People usually blame a mineral deficiency for muscle cramps. It could be potassium, magnesium, even sodium. Magnesium's probably the one to start with.

I bought some running shoes and ran in them a few times. Eventually I started getting horrible knee pain whenever I wore them. Running barefoot, or in Vibram FiveFingers, or even in Tevas, doesn't seem to hurt my knee at all, though.


Yep, thanks!
I been doing the magnesium and calcium for a few months.
So, I just started to up my magnesium, add a little salt to the proteins, and started some exercises for "runners-knee" and I'm getting rapid improvements!
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  #66   ^
Old Fri, Jul-01-11, 10:10
beernutz's Avatar
beernutz beernutz is offline
Senior Member
Posts: 284
 
Plan: low carb
Stats: 195/174/170 Male 72 inches
BF:22%/15.2%/6 pack!
Progress: 84%
Default

Quote:
Originally Posted by AlienBug
I fail to see why anyone in their right mind would ever run 20 miles, carb-loaded or not.

Don't knock it till you've tried it.

Seriously once you get into the kind of running shape where those distances are not a struggle, its actually a beautiful and peaceful way to sightsee.
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