Recent studies have challenged the traditional belief that a high-carbohydrate diet is necessary for optimal athletic performance.
Ketogenic Diet
Due to a metabolic condiition, I have been on the Ketogenic Diet since July 2016. So, I am familiar with the research with Endurance Athletes performing well on a high fat diet, like the Ketogenic Diet.
Dr Stepen Phinney, M.D. PhD reasearch in the 1980's went into the benefit to Endurance Athletes. Since them Dr Jeff Volek and Dr Stephen Phinney's produce more reasearh on it; as you are probably aware.
Low Carbohydrate Performance
This book by Volek and Phinney's is one of the best on Low Carbohydrate Training.
transitioning to a high-fat diet can be challenging for some athletes, as it requires a significant shift in dietary habits.
Ketogenic Diet
As you stated, a High Fat Diet is challenging.
1) Lack of Knowledge
Most individualz rarely take time to gain knowledge on this diet and some of the caveats of it.
Many individual consume too much protein, which means they are never in ketosis.
2) The Time Factor
Many find it hard to make it through the roughly three day adjustment period, where you body adjust from using glucose to ketones.
3) Restrictiveness of The Ketogenic Diet
The harder you make something for someone, the less likely they are to stick with it.
Thus, due to the restrictive nature of the Ketogenic Diet, few are able to maintain it for long.
some research suggests that consuming a high-fat diet can be beneficial for endurance athletes.
In a recent study, researchers found that consuming a single high-fat meal after carbohydrate loading can lead to glycogen savings during endurance exercise. This approach allows athletes to achieve both excessive glycogen accumulation and glycogen conservation, which can lead to improved endurance performance. The results of this study provide practical evidence that a single high-fat meal can be a new and easy-to-implement dietary approach for endurance exercise.
Research On High Fat for Endurance Athletes
I'd like to read the reserach that you found on this.
Can you posted it?
This finding is significant, as it offers a more feasible option for athletes who may not be able to follow a strict high-fat diet. By consuming a single high-fat meal after carbohydrate loading, athletes can potentially improve their endurance performance without having to drastically alter their diet for an extended period of time.
The Ketogenic Diet vs Traditional Western High Carbohydrate
1) Keto Adapted
Individual who have been on The Ketogenic Diet, primary fuel source is ketones from fats.
Being Keto Adapted means they effective at using ketones, However, they become less efficient at using glucose.
2) Gluose Depenent
Individual who have been on a High Western Carbohydrate Diet, primary fuel source is glucose from carbhhydrates.
Being Glucose Dependent means they are effective at using glucose, However, they become less efficient at using ketones.
While a high fat meal after carbohydrate loading may improve Endurance Performance, it appears the effect may be optimized with...
Intermittent Fasting
Dr Mike T. Nelson's research on Intermittent Fasting has demonstrated the ability of the body to utilize ketones and glucose is optimized.
Hybrid Car Example
Intermittent Fasting metaphorically speaking, turn the body in to a Hybrid Car; able to use electricity or gas.
Intermittent Fasting elicits that same reponse. The body utilized ketones for low level activities and glucose for highly intense ones.
https://miketnelson.com/ketogenic-metabolic-flexibility/
Despite what you may have heard on the ole interwebs,
a ketogenic diet (very high fat, very low carbs) is NOT the best way to increase metabolic flexibility (the ability to use both fats and carbs) for better performance and body composition.
In the video below I explain
- Why keto does not increase met flex
- What keto is really really good at doing
- Where keto did literally rewrite physiology textbooks
- Plus what population needs to care about it
Take Home Message
1) The research demonstrates that a high fat meal after carbohydrate loading may improve Endurance Performance,
2) Intermittent Fasting on a high fat diet appears to maximize the body's ability to utilize its use of ketones and glucogen.
