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Reference: https://pubmed.ncbi.nlm.nih.gov/38934469/
#keto #ketogenicdiet #athlete #fitness #strength
Full Transcript
Introduction to ketogenic diets and sports performance 0:00
How do ketogenic diets impact exercise performance and body composition? The International Society of Sports Nutrition recently published a position paper on the topic, so let's take a look. They reviewed the existing literature and only included controlled trials where participants ate less than 50 grams of carbohydrates or had their ketone
How the review selected ketogenic diet studies 0:12
levels measured to make sure they were actually on a ketogenetic diet. Ketogenic diet were found to be neutral to detrimental for athletic performance compared to higher carb diets without any clear consistent positive effects.
Overall effects on athletic performance 0:25
Regarding endurance performance specifically, every study on elite athletes suggested a negative effect. And that was similar to the research on recreational athletes, although one study did note positive effects.
Endurance performance findings 0:39
Nonetheless, the authors note that more long-term research is needed. Regarding strength, ketogenic diets tended to produce similar results to higher carb diets in most studies, though there were a few studies that noted worse performance. And lastly, they found that ketogenic diets may lead to greater losses in both fat and fat-free mass compared to non-ketogenic diet.
Strength performance findings 0:55
And that could largely be explained by them just consuming less calories and by depleting their glycogen stores, which is a storage form of carbohydrates. So overall, there doesn't seem to be anything special about a ketogenetic diet for athletic performance, and based on the current evidence base,
Body composition and overall takeaway 1:07
it may even be detrimental in some ways, although more long-term research is welcomed as mentioned earlier.
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