Low Carbs And Muscle Fatigue

Low-carb diets are a class of diets that restrict the dietary intake of carbohydrates. Carbohydrates are the body's main source of blood sugar, or glucose. Muscles can use fat as an energy source, but glucose is a quicker source of energy. So, major muscle groups may initially resist switching from burning glucose to metabolizing fat. This can cause muscle fatigue. Consuming too few calories or essential nutrients may be another cause of muscle fatigue on a low-carb diet.

Low-carb Diets

Low-carb diets promote the consumption of protein and fat. One of the working principles behind low-carb diets is that protein and fat, unlike carbohydrates, break down at a slower rate. The slower release of nutrients into the bloodstream can give rise to a longer-lasting and quicker feeling of fullness. As a result, the dieter may consume fewer total calories. Another working principle is that when glucose, which primarily comes from carbohydrates, is restricted, the body is forced to burn fat. While muscle can use fat as an energy source, the brain can only use glucose or ketone bodies, a fat metabolism byproduct, as an energy source. So, when glucose levels are low, the body will burn fat to supply energy for the brain.

Metabolic Habits and Muscle Fatigue

Glucose is quicker to convert into energy than fat. So, even though muscles can use fat as an energy source, it prefers glucose when available. Cells in the body form habits that fit the body's internal and external environment. When glucose has been available in excess for a long time, muscles are in the habit of using glucose as an energy source. Their fat metabolism system is on standby. So, when you switch from a glucose-rich diet to a low-glucose diet, it will take time for the muscles to adjust. Until they have adjusted, they might tire out quickly.

Calorie Restriction, Nutrient Deficiency and Muscle Fatigue

Because low-carb diets, when working properly, result in calorie restriction, they can result in a breakdown of protein. The body prioritizes using protein for maintaining protein-rich tissue, so it metabolizes protein only in times of need or when protein is consumed in excess. If the total calorie intake is low, the body may be forced to use protein as an energy source. The body then consumes its own muscle tissues to stay alive. This can result in muscle fatigue. Because carbohydrate-rich vegetables and fruits are main sources of vitamins and minerals, a low-carb diet can also cause a shortage of vitamins and minerals, and muscle fatigue may result.

Solutions: Low-Glycemic Diets

When muscle fatigue is the result of the body forming new metabolic habits, it will normally cease after a week or two. To treat lasting muscle fatigue, ensure that the daily calorie intake does not drop too low, and supplement with vitamins and minerals. A different solution is to switch to a low-glycemic diet. Low-glycemic diets work in ways very similar to standard low-carbohydrate diets. When followed strictly, they decrease appetite and induce ketosis. Unlike standard low-carbohydrate diets, however, low-glycemic diets do not restrict carbohydrates but only simple carbohydrates such those that come from candy, white bread, rice and pasta. Like fat and protein, complex carbohydrates break down at a slower pace in the digestive system, creating a longer-lasting feeling of fullness.