For decades, the endurance world was fueled by a single mantra: “Carbs are king.” If you were running a marathon, you were expected to consume neon-colored, sugar-laden sports drinks at every aid station. However, a seismic shift has occurred in the running community. As more athletes transition to “fat-adapted” training—utilizing ketogenic or low-carbohydrate high-fat (LCHF) diets—the traditional sports drink has become a liability rather than an asset.

When you remove the 30–50 grams of sugar found in standard sports drinks, you aren’t just cutting calories; you are fundamentally changing your body’s relationship with water and minerals. For the low-carb runner, performance isn’t just about glycogen; it is about electrical signaling. Without the right electrolyte balance, even the most fat-adapted athlete will face the “bonk”—a wall that, in this case, is built from mineral deficiency rather than glucose depletion.

The Electrolyte Gap: Why Low-Carb Runners Need More

A common misconception is … Read more