The application of very low-carbohydrate (CHO), ketogenic diets (KD) to endurance sport has seen increasing interest, primarily due to their robust capacity to upregulate fat oxidation rates during exercise. 1 KDs are typically defined as featuring <50 g CHO intake per day and >75% energy intake
Ed Maunder, Deborah K. Dulson, and David M. Shaw
Joanne G. Mirtschin, Sara F. Forbes, Louise E. Cato, Ida A. Heikura, Nicki Strobel, Rebecca Hall, and Louise M. Burke
nutrition practices and food choices of three different sports nutrition philosophies (high carbohydrate [CHO] availability [HCHO], periodized CHO availability [PCHO], and the ketogenic low-CHO, high-fat [LCHF] diet), noting that these seem to be misunderstood across the scientific literature, social media
Grant M. Tinsley and Darryn S. Willoughby
Low-carbohydrate and very-low-carbohydrate diets are often used as weight-loss strategies by exercising individuals and athletes. Very-low-carbohydrate diets can lead to a state of ketosis, in which the concentration of blood ketones (acetoacetate, 3-β-hydroxybutyrate, and acetone) increases as a result of increased fatty acid breakdown and activity of ketogenic enzymes. A potential concern of these ketogenic diets, as with other weight-loss diets, is the potential loss of fat-free mass (e.g., skeletal muscle). On examination of the literature, the majority of studies report decreases in fat-free mass in individuals following a ketogenic diet. However, some confounding factors exist, such as the use of aggressive weight-loss diets and potential concerns with fat-free mass measurement. A limited number of studies have examined combining resistance training with ketogenic diets, and further research is needed to determine whether resistance training can effectively slow or stop the loss of fat-free mass typically seen in individuals following a ketogenic diet. Mechanisms underlying the effects of a ketogenic diet on fat-free mass and the results of implementing exercise interventions in combination with this diet should also be examined.
Pedro L. Valenzuela, Javier S. Morales, Adrián Castillo-García, and Alejandro Lucia
, ketogenic [low carbohydrate] diets, or long-duration exercise leading to muscle glycogen depletion). 2 , 3 In this context, and given the glucose-sparing effect of ketone bodies, 4 exogenous ketone supplementation could be a potentially effective strategy to prevent carbohydrate depletion during exercise
Jesse Fleming, Matthew J. Sharman, Neva G. Avery, Dawn M. Love, Ana L. Gómez, Timothy P. Scheett, William J. Kraemer, and Jeff S. Volek
The effects of adaptation to a high-fat diet on endurance performance are equivocal, and there is little data regarding the effects on high-intensity exercise performance. This study examined the effects of a high-fat/moderate protein diet on submaximal, maximal, and supramaximal performance. Twenty non-highly trained men were assigned to either a high-fat/moderate-protein (HFMP; 61% fat) diet (n = 12) or a control (C; 25% fat) group (n = 8). A maximal oxygen consumption test, two 30-s Wingate anaerobic tests, and a 45-min timed ride were performed before and after 6 weeks of diet and training. Body mass decreased significantly (–2.2 kg; p ≤ .05) in HFMP subjects. Maximal oxygen consumption significantly decreased in the HFMP group (3.5 ± 0.14 to 3.27 ± 0.09 L · min−1) but was unaffected when corrected for body mass. Perceived exertion was significantly higher during this test in the HFMP group. Main time effects indicated that peak and mean power decreased significantly during bout 1 of the Wingate sprints in the HFMP (–10 and –20%, respectively) group but not the C (–8 and –16%, respectively) group. Only peak power was lower during bout 1 in the HFMP group when corrected for body mass. Despite significantly reduced RER values in the HFMP group during the 45-min cycling bout, work output was significantly decreased (–18%). Adaptation to a 6-week HFMP diet in non-highly trained men resulted in increased fat oxidation during exercise and small decrements in peak power output and endurance performance. These deleterious effects on exercise performance may be accounted for in part by a reduction in body mass and/or increased ratings of perceived exertion.
Beau Kjerulf Greer, Kathleen M. Edsall, and Anna E. Greer
The purpose of the current study was to determine whether expected changes in body weight via a 3-day low-carbohydrate (LC) diet will disrupt the reliability of air displacement plethysmography measurements via BOD POD. Twenty-four subjects recorded their typical diets for 3 days before BOD POD and 7-site skinfold analyses. Subjects were matched for lean body mass and divided into low-CHO (LC) and control (CON) groups. The LC group was given instruction intended to prevent more than 50 grams/day of carbohydrate consumption for 3 consecutive days, and the CON group replicated their previously recorded diet. Body composition measurements were repeated after dietary intervention. Test–retest reliability measures were significant (p < .01) and high for body fat percentage in both the LC and the CON groups (rs = .993 and .965, respectively). Likewise, skinfold analysis for body fat percentage reliability was high in both groups (rs = .996 and .997, respectively). There were significant differences between 1st and 2nd BOD POD measurements for body mass (72.9 ± 13.3 vs. 72.1 ± 13.0 kg [M ± SD]) and body volume (69.0 ± 12.7–68.1 ± 12.2 L) in the LC group (p < .05). However, there were no differences (p > .05) in BOD POD–determined body fat percentage, lean body mass, or fat mass between the 1st and 2nd trial in either group. Body composition measures via BOD POD and 7-site skinfolds remain reliable after 3 days of an LC diet despite significant decreases in body mass.
Claire E. Badenhorst, Katherine E. Black, and Wendy J. O’Brien
performance and training ( Hawley, Schabort, Noakes, & Dennis, 1997 ). However, some recent trends in training/nutrition methodology have shifted toward the concept of chronic training with ketogenic low-CHO, high-fat diets (<5% CHO, 15–20% protein, and 75–80% fat) and competing with increased CHO ingestion
Anecdotal claims have suggested that an increasing number of ultramarathoners purposely undertake chronic low-carbohydrate (CHO) ketogenic diets while training, and race with very low CHO intakes, as a way to maximize fat oxidation and improve performance. However, very little empirical evidence exists on specific fueling strategies that elite ultramarathoners undertake to maximize race performance. The study’s purpose was to characterize race nutrition habits of elite ultramarathon runners. Three veteran male ultrarunners (M ± SD; age 35 ± 2 years; mass 59.5 ± 1.7 kg; 16.7 ± 2.5 hr 100-mi. best times) agreed to complete a competition-specific nutrition intake questionnaire for 100-mi. races. Verbal and visual instructions were used to instruct the athletes on portion sizes and confirm dietary intake. Throughout 2014, the athletes competed in 16 ultramarathons with a total of 8 wins, including the prestigious Western States Endurance Run 100-miler (14.9 hr). The average prerace breakfast contained 70 ± 16 g CHO, 29 ± 20 g protein, and 21 ± 8 g fat. Athletes consumed an average of 1,162 ± 250 g of CHO (71 ± 20g/hr), with minor fat and protein intakes, resulting in caloric intakes totaling 5,530 ± 1,673 kcals (333 ± 105 kcals/hr) with 93% of calories coming from commercial products. Athletes also reported consuming 912 ± 322 mg of caffeine and 6.9 ± 2.4 g of sodium. Despite having limited professional nutritional input into their fueling approaches, all athletes practiced fueling strategies that maximize CHO intake and are congruent with contemporary evidence-based recommendations.
Ricardo Augusto Silva de Souza, André Guedes da Silva, Magda Ferreira de Souza, Liliana Kataryne Ferreira Souza, Hamilton Roschel, Sandro Fernandes da Silva, and Bryan Saunders
; CHO = carbohydrate; [Lac] = blood lactate; NO = nitrate; PLA = placebo; LCKD = low-CHO ketogenic diet; BM = body mass; BF = body fat; FM = fat mass; LBM = lean BM; FGB = Fight Gone Bad; ZM = Zea Mays; HR = heart rate; SB = sodium bicarbonate; VT = ventilator threshold; KD = ketogenic diet; BHB = blood
Louise M. Burke, John A. Hawley, Asker Jeukendrup, James P. Morton, Trent Stellingwerff, and Ronald J. Maughan
). Ketogenic LCHF (K-LCHF) diet • Dietary plan in which chronic ketosis is achieved by severely restricted CHO intake and moderate protein intake. Fats, principally saturated and monounsaturated, contribute the major energy source. • Typical intake = <5% energy from CHO (<50 g/day), 15–20% protein, and 75