Hi, I'm doing a low carb diet, eating about 40g of carbs a day. When I train at my karate club I find that I start to feel weak by the end of the class, and my muscles start shaking

I don't get similar symptoms when I do more slow exercise such as hiking, but again I'm finding harder work than previously.

Does anyone have any suggestions?

Well, I suspect that with karate you are often going extremely anerobic for short periods of time while the other activities allow you to stay within your aerobic range for a much greater period of time.

As to the karate, take a look into the Body Opus/CKD threads. You will hear about TKD (NO...not Tai Kwan Do. LOL) This is a controlled carb concept that adjusts for certain kinds of exercise styles. Here is a link you can also use to see if these ideas might help you.

http://www.wannabebig.com/printarticle.php?articleid=88

As to the hikeing and longer but lower intensity workouts you will find that it may take some time to get your body more adjusted to use of fat stores for energy but you will be amazed when that occurs.

Regardless...if you are LC "dieting" then you might not be getting the point for the long term. The trick is to make LC "eating" a way of life. If you only are LC to cut weight, I am not sure you will have enough time to understand it and make the mental and physiological changes needed to take full advantage of it.

Then again, if I am just being to picky about your word "diet", my humble appologies!

Thanks for your help. I use the word diet because whenever I see WOE on this website it sounds like something is wrong (as in woe is me).

Just another thought. It could be that you need longer to adapt to intense exercise w/ restricted carbs or that a few more carbs around your workouts would help (6 of one, half a dozen of another ). But, it could also be that you're short on a few electrolytes and/or minerals.

Are you taking potassium? Lack of potassium while LCing leaves you shaky, dizzy, fatigued, headachey and generally 'blah'.

Are you taking calcium and magnesium? Both minerals effect muscle impulses and interact in over 300 biochemical processes w/in the body, magnesium in particular. A lack of mag can lead to cramping, twitching and in severe cases pins and needle like feelings along with numbness.

Along with a good multi vitamin these are the big 3 supplements for LCers. Doses are as follow:

The RDA for Calcium is 1000-1500 depending on age and sex. It is 400-600 for magnesium, also dependant on age and sex. You can usually get both minerals in one supplement in a ratio of 2:1 (333mg calcium / 167 mg magnesium). Be sure that calcium comes in a chelated form (Citrate/Malate etc) - do not get calcium carbonate from oyster shells (it is less well absorbed). Take 2 or 3 the pills throughout the day (one with each of your meals) and save one for an hour before bed - magnesium has a soothing effect and helps with insomnia.

General consensus is to supplement potassum with 400mg a day for the duration of fat loss. Supplementing once in maintenance may be necessary on very hot days or on days when intense exercise is likely. Potassium can be obtained in pill form or from numerous salt substitute such as "NuSalt" or "Morton's Light Salt", a potassium salt-substitite. 1/8th of a teaspoon of NuSalt provides over 500mg of potassium. You should always be well hydrated when taking potassium, and if you suffer from a heart condition or are on medication for blood pressure or a heart condition you should consult your doctor first before supplementing with potassium.

Best,
-Nat