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Brain Res. High-fat diets cause insulin resistance despite an increase in muscle mitochondria. Author information Affiliations The Gerald J. Bucket List. Ketogenic diet benefits body composition and well-being but not performance in a pilot case study of New Zealand endurance athletes. High responders and low responders: factors associated with individual variation in response to standardized training. Volek J, Phinney S Sharma, and John A. Hargreaves M.
When it comes to weight loss and endurance performance, dietary ketosis is a strategy everyone asks about. On the surface, ketosis or a ketogenic diet offers everything an endurance athlete could dream of: endless energy, freedom from bonking, and an efficient pathway to weight loss. So, is it time for cyclists, triathletes, and runners to go Keto? First, a refresher course on what a ketogenic diet is. Ketones are produced from fat, which is why nutritional ketosis is so appealing to sedentary people as a weight loss solution. Dietary ketosis for athletes is a hotly contested subject. Proponents point to the metabolic advantage of relying on fat instead of carbohydrate, and critics point out the physiological limitations of eliminating carbohydrate as a fuel for performance. I recognize my historical bias toward carbohydrate, but have tried to look at the science objectively. Both dietary ketosis and the use of exogenous ketone supplements have limitations that make them difficult to recommend to most athletes. Athletes are better served by periodizing carbohydrate availability in order to maximize training quality and performance outcomes. This means you may be able to sustain a submaximal pace equally well using either strategy.