Kenny Croxdale
Level 7 Valued Member
A Low-Carbohydrate Ketogenic Diet Reduces Body Mass Without Compromising Performance in Powerlifting and Olympic Weightlifting Athletes
journals.lww.com
Greene, David A.; Varley, Benjamin J.; Hartwig, Timothy B.; Chapman, Phillip; Rigney, Michael
The Journal of Strength & Conditioning Research: December 2018 - Volume 32 - Issue 12 - p 3373-3382
doi: 10.1519/JSC.0000000000002904
Abstract
Greene, DA, Varley, BJ, Hartwig, TB, Chapman, P, and Rigney, M. A low-carbohydrate ketogenic diet reduces body mass without compromising performance in powerlifting and Olympic weightlifting athletes. J Strength Cond Res 32(12): 3382–3391, 2018—Weight class athletes use weight-making strategies to compete in specific weight categories with an optimum power-to-weight ratio. There is evidence that low carbohydrate diets might offer specific advantages for weight reduction without the negative impact on strength and power previously hypothesized to accompany carbohydrate restriction. Therefore, the purpose of this study was to determine whether a low-carbohydrate ketogenic diet (LCKD) could be used as a weight reduction strategy for athletes competing in the weight class sports of powerlifting and Olympic weightlifting. Fourteen intermediate to elite competitive lifting athletes (age 34 ± 10.5, n = 5 female) consumed an ad libitum usual diet (UD) (>250 g daily intake of carbohydrates) and an ad libitum LCKD (≤50 g or ≤10% daily intake of carbohydrates) in random order, each for 3 months in a crossover design. Lifting performance, body composition, resting metabolic rate, blood glucose, and blood electrolytes were measured at baseline, 3 months, and 6 months. The LCKD phase resulted in significantly lower body mass (−3.26 kg, p = 0.038) and lean mass (−2.26 kg, p = 0.016) compared with the UD phase. Lean mass losses were not reflected in lifting performances that were not different between dietary phases. No other differences in primary or secondary outcome measures were found between dietary phases. Weight class athletes consuming an ad libitum LCKD decreased body mass and achieved lifting performances that were comparable with their UD. Coaches and athletes should consider using an LCKD to achieve targeted weight reduction goals for weight class sports.
Cliff Notes
1) Keto Diet works for Strength and Power Athletes
Once "Keto Adated", Strength (Powerlifting) and Power (Olympic Lifters) Athletes preform as well as individual on a Standard American Diet (high carbohydrate diet.
"Powerlifting and Olympic weightlifting athletes in this study decreased body mass and achieved lifting performances that were comparable with their UD when consuming an ad libitum LCKD."
2) The False Reading of Lean Muscle Mass Loss on Keto
As noted in this article, "The LCKD phase resulted in significantly lower body mass (−3.26 kg, p = 0.038) and lean mass (−2.26 kg, p = 0.016) compared with the UD."
The reason for the False Reading of a Lean Muscle Mass Loss on Keto is due how it is measured.
"Dual-energy X-ray absorptiometry measurement of LBM relies on estimates of the distribution of water between intracellular and extracellular compartments."
On the Ketogenic Diet, lower water levels occur in muscle cells. DEXA's measurement accuracy of Lean Muscle Mass is dependent on the hydration levels in muscle.
Thus, when muscle is less hydrated, DEXA automatically records there is less Lean Muscle Mass; which is incorrect.
The reverse appears to be true with Superhydration in the muscle; produced with Creatine, Carb Loading, and certain type of anabolics. It seem that when muscle is Superhydrate, DEXA incorrectly measure that you have a more Lean Muscle Mass than you really do.
Another case in point is...
BIA, Bioelectrical Impedance Analysis
With these devices, specific protocols are required to obtain a somewhat fairly accurate reading.
One of those protocols is that the individuals must be well hydrated prior to testing. Some of the other protocols are that you cannot have eaten or worked out within a few hours of testing.
The BIA protocol for being well hydrated states that a more optimal reading is obtained later in the day, when you are more hydrated. The reason is that you are less hydrated in the morning after sleeping. Morning reading are dramatically different from reading taken later in the day.
With that said, BIA devices are highly inaccurate.
Secondly, they are site specific. Hand Held BIA's primarily measure the upper body. Scales that you step on, primarily measure the lower body.
Example
Let's say you have more lower body fat and less upper body fat.
If you stand on the BIA Scales, it will show that your body fat percentage is more than it really is and that your lean muscle total body mass is less than it really is. The Scales neglect to measure your upper body fat/lean mass.
The reverse is true if you use a Hand Held BIA and have less upper body fat. It will show that your total body fat percentage is lower than it really is and that your lean muscle mass is higher than it really is.
The article below also address the issue with measuring Lean Muscle Mass with DEXA.
The Effects of Ketogenic Dieting on Body Composition, Strength, Power, and Hormonal Profiles in Resistance Training Males
'...Muscle thickness changes between weeks 1-11 were significantly greater in KD when compared to WD (p<0.02) (Figure 3F). ...The KD condition gained 5 kg of mass from weeks 10-11. Of these, 3 kg were driven by changes in lean mass."
The Reason For The Gain 3 kg/6.6 lbs of Muscle Mass In 1 Week!
No one gains 6.6 lbs of muscle mass in a week.
The reason for the 3kg/6.6 lb registered gain in muscle mass in a week was because in week 10 - 11, the athletes"Carb Loaded"; Superhydrating the muscle cells.
DEXA interpretered that out of the total water weight gain of 5 kg/11 lbs, 3 kg/6.6 lbs of it muscle mass, which it was not!
Take Home Message
1) DEXA measurement of Lean Muscle Mass is dependent on muscle cell hydration.
2) When cellular water levels are low (as with the Keto Diet), DEXA interpreters that to mean that a decrease in muscle mass has occurred, when it has not.
3) With that said, the counter would also appear to occur when the muscle cells is Superhyrated; it would appear that DEXA would indicate that you have more muscle mass than you really do.
A Low-Carbohydrate Ketogenic Diet Reduces Body Mass Without ... : The Journal of Strength & Conditioning Research
o compete in specific weight categories with an optimum power-to-weight ratio. There is evidence that low carbohydrate diets might offer specific advantages for weight reduction without the negative impact on strength and power previously hypothesized to accompany carbohydrate restriction...
journals.lww.com
Greene, David A.; Varley, Benjamin J.; Hartwig, Timothy B.; Chapman, Phillip; Rigney, Michael
The Journal of Strength & Conditioning Research: December 2018 - Volume 32 - Issue 12 - p 3373-3382
doi: 10.1519/JSC.0000000000002904
Abstract
Greene, DA, Varley, BJ, Hartwig, TB, Chapman, P, and Rigney, M. A low-carbohydrate ketogenic diet reduces body mass without compromising performance in powerlifting and Olympic weightlifting athletes. J Strength Cond Res 32(12): 3382–3391, 2018—Weight class athletes use weight-making strategies to compete in specific weight categories with an optimum power-to-weight ratio. There is evidence that low carbohydrate diets might offer specific advantages for weight reduction without the negative impact on strength and power previously hypothesized to accompany carbohydrate restriction. Therefore, the purpose of this study was to determine whether a low-carbohydrate ketogenic diet (LCKD) could be used as a weight reduction strategy for athletes competing in the weight class sports of powerlifting and Olympic weightlifting. Fourteen intermediate to elite competitive lifting athletes (age 34 ± 10.5, n = 5 female) consumed an ad libitum usual diet (UD) (>250 g daily intake of carbohydrates) and an ad libitum LCKD (≤50 g or ≤10% daily intake of carbohydrates) in random order, each for 3 months in a crossover design. Lifting performance, body composition, resting metabolic rate, blood glucose, and blood electrolytes were measured at baseline, 3 months, and 6 months. The LCKD phase resulted in significantly lower body mass (−3.26 kg, p = 0.038) and lean mass (−2.26 kg, p = 0.016) compared with the UD phase. Lean mass losses were not reflected in lifting performances that were not different between dietary phases. No other differences in primary or secondary outcome measures were found between dietary phases. Weight class athletes consuming an ad libitum LCKD decreased body mass and achieved lifting performances that were comparable with their UD. Coaches and athletes should consider using an LCKD to achieve targeted weight reduction goals for weight class sports.
Cliff Notes
1) Keto Diet works for Strength and Power Athletes
Once "Keto Adated", Strength (Powerlifting) and Power (Olympic Lifters) Athletes preform as well as individual on a Standard American Diet (high carbohydrate diet.
"Powerlifting and Olympic weightlifting athletes in this study decreased body mass and achieved lifting performances that were comparable with their UD when consuming an ad libitum LCKD."
2) The False Reading of Lean Muscle Mass Loss on Keto
As noted in this article, "The LCKD phase resulted in significantly lower body mass (−3.26 kg, p = 0.038) and lean mass (−2.26 kg, p = 0.016) compared with the UD."
The reason for the False Reading of a Lean Muscle Mass Loss on Keto is due how it is measured.
"Dual-energy X-ray absorptiometry measurement of LBM relies on estimates of the distribution of water between intracellular and extracellular compartments."
On the Ketogenic Diet, lower water levels occur in muscle cells. DEXA's measurement accuracy of Lean Muscle Mass is dependent on the hydration levels in muscle.
Thus, when muscle is less hydrated, DEXA automatically records there is less Lean Muscle Mass; which is incorrect.
The reverse appears to be true with Superhydration in the muscle; produced with Creatine, Carb Loading, and certain type of anabolics. It seem that when muscle is Superhydrate, DEXA incorrectly measure that you have a more Lean Muscle Mass than you really do.
Another case in point is...
BIA, Bioelectrical Impedance Analysis
With these devices, specific protocols are required to obtain a somewhat fairly accurate reading.
One of those protocols is that the individuals must be well hydrated prior to testing. Some of the other protocols are that you cannot have eaten or worked out within a few hours of testing.
The BIA protocol for being well hydrated states that a more optimal reading is obtained later in the day, when you are more hydrated. The reason is that you are less hydrated in the morning after sleeping. Morning reading are dramatically different from reading taken later in the day.
With that said, BIA devices are highly inaccurate.
Secondly, they are site specific. Hand Held BIA's primarily measure the upper body. Scales that you step on, primarily measure the lower body.
Example
Let's say you have more lower body fat and less upper body fat.
If you stand on the BIA Scales, it will show that your body fat percentage is more than it really is and that your lean muscle total body mass is less than it really is. The Scales neglect to measure your upper body fat/lean mass.
The reverse is true if you use a Hand Held BIA and have less upper body fat. It will show that your total body fat percentage is lower than it really is and that your lean muscle mass is higher than it really is.
The article below also address the issue with measuring Lean Muscle Mass with DEXA.
The Effects of Ketogenic Dieting on Body Composition, Strength, Power, and Hormonal Profiles in Resistance Training Males
'...Muscle thickness changes between weeks 1-11 were significantly greater in KD when compared to WD (p<0.02) (Figure 3F). ...The KD condition gained 5 kg of mass from weeks 10-11. Of these, 3 kg were driven by changes in lean mass."
The Reason For The Gain 3 kg/6.6 lbs of Muscle Mass In 1 Week!
No one gains 6.6 lbs of muscle mass in a week.
The reason for the 3kg/6.6 lb registered gain in muscle mass in a week was because in week 10 - 11, the athletes"Carb Loaded"; Superhydrating the muscle cells.
DEXA interpretered that out of the total water weight gain of 5 kg/11 lbs, 3 kg/6.6 lbs of it muscle mass, which it was not!
Take Home Message
1) DEXA measurement of Lean Muscle Mass is dependent on muscle cell hydration.
2) When cellular water levels are low (as with the Keto Diet), DEXA interpreters that to mean that a decrease in muscle mass has occurred, when it has not.
3) With that said, the counter would also appear to occur when the muscle cells is Superhyrated; it would appear that DEXA would indicate that you have more muscle mass than you really do.
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