Which sports is keto diet superior for?
Ketogenic Diet Training
I would not phrase the Ketogenic Diet as being superior for any sport over another diet.
The sport's energy system is the determinate of if the Ketogenic Diet would work or not.
The Energy System
1) The Phosphagen Energy System: This system is reliant on ATP, not ketones nor glucose.
The Phosphagen Energy System falls into activities under 30 seconds. However, ATP is pretty much depleted in 10 - 15 seconds in high intensity training and sports.
Thus, the Ketogenic Diet works for sports that are limited to 15 seconds or less: Powerlifting (my sport), Olympic Lifting, 100 meter Sprint, etc.
2) The Glyolytic Energy System
Sports and training in events that last 30 seconds to around 2.5 minutes need glucose.
The Ketogenic Diet isn't going to work for sports like...
400 meter sprints, 400 meter swim, high repetition bodybuilding sets, etc.
3) Oxidative Energy System
The Ketogenic Diet works well for many Endurance Athletes, based on research from Drs Stephen Phinney and Jeff Volek, etc.
Also, if I may ask, what metabolic condition do you have that makes you choose keto?
My Metabolic Condition
Let just leave it at that. It's not a topic that I enjoy talking about.
It's more like the diet chose me, rather than me choosing it.
Based on my research, the Ketogenic Diet and Intermittent Fasting were the two methods that might help. I am on the Ketogenic Diet for that reason and combine it with Intermittent Fasting.
I get blood work every 6 month and see a specialist. I am maintaining, which is good.
So, the Ketogenic Diet and Intermittent Fasting may or may not be helping, who know.
My Strength Training On Keto
Initially, I used the same training protocol for Keto as when I was on the Standard American Diet, SAD. That didn't work.
What I determined is Ketogenic Strength Training (Limit Strength, Power, Speed, Hypertrophy) needs to revolve around The Phosphagen Energy System.
Training Repetition in an exercise need to be between 1 - 3 per set, no more than 5. Which is the rep range that Limit Strength, Power and Speed Training fall into.
However, Hypertrophy Training falls more into the Glycolytic Energy System.
The solution for optimizing Hypertrophy Training is to train it in The Phosphagen Energy System. This lead me to...
Hypertrophy Cluster Set Training
Dr Jonathan Oliver's research on Hypertrophy Cluster Set Training evolved from finding a way to increase muscle mass while maintaining Power and Limit Strength.
Traditional Hypertrophy/Bodybuilding Training increases muscle mass at the expense of Limit Strength and Power.
Oliver found that Hypertrophy Cluster Set Training increases muscle mass while maintaining and/or increasing Limit Strength and Power.
Cluster Sets were performed in The Phosphagen Energy System. Short cluster of repetition performed with rest periods between repetition in a set of 15 - 45 second, allowing ATP restoration.
Ketogenic Diet Hypertrophy Cluster Set Training
Oliver's protocol caters to training in The Phosphagen Energy System; meaning Oliver's protocol is effective for individual who are on the Ketogenic Diet, as well.
A Comprehensive Guide to Bodybuilding on the Ketogenic Diet | Ruled Me
This article by Craig Clarke provide some great information that provide an over all understanding of how an individual on a Ketogenic Diet need to train.
"The Earn While You Learn Program"
a) It took me about a year to really get the Ketogenic Diet down; I continue to learn.
b) It took me about another year to understand the right Ketogenic Diet Strength Training Protocol.
My Recommendations
I like the Ketogenic Diet. However, I don't advocate it.
That because it is so restrictive, which makes it harder to maintain. The harder you make something for someone, the less likely they are to keep doing it.
I am a huge fan of Intermittent Fasting. It provide some of the same benefits as The Ketogenic Diet.
Metabolic Inflexibility
Glucose Dependent: Individuals who are on high carbohydrate diets use glucose but aren't efficient at burning body fat/ketones.
Keto Adapted: Individuals who are on the Ketogenic Diet are more effective at burning body fat/ketones.
Once Keto Adapted they have the same amount of glucose in reserve as those on high carbohydrate diet.
However, Keto Adapted individual aren't efficient at using glucose.
Metabolically Flexible
Intermittent Fasting individuals are like Hybrid Cars. They able to switch from glucose to ketone and ketones to glucose dependent on the energy demands.
Kenny Croxdale