The ketogenic diet is a nutrition approach, consisting of high-fat and adequate protein with low carbohydrates, which is thought to force the body to use fat as the primary source of fuel.
The ideology behind the ketogenic diet is what happens to the body during a period with very low carbohydrate intake. After several days, the body’s glucose stores become depleted and can no longer supply energy to the brain. Although glucose levels can be somewhat maintained by gluconeogenesis (a process in which the body breaks down protein and fat and coverts them to glucose), ketone bodies are also created in the liver to become the energy source for the brain. While there is strong evidence to support the use of a ketogenic diet in those with epilepsy, what is known about a ketogenic diet and sports performance?
There are some studies that suggest a beneficial role of a ketogenic diet in certain sports, including those with weight categories and endurance sports; however, much more research needs to be done to fully understand the role a ketogenic diet can play in sports performance. The ketogenic diet is fundamentally different from many other “diets” in that it is energy sufficient (i.e., you are getting enough fuel), but the energy is coming mainly from fat with adequate protein and minimal carbohydrates. It is also different than other diets in that it induces distinct physiological changes and exploits natural mechanisms that were meant to cope with historically normal situations of short-term food shortages.
Specifics:
- Ketogenic Diet and Sports: There is mixed evidence supporting and contraindicating ketogenic diets for sports performance. More research needs to be done to further knowledge before putting this into practice. What is known is that an energy-sufficient ketogenic diet with an adequate amount of protein and very low levels of carbohydrates does not appear to lead to metabolic imbalances that can have irreversible damage if nutrient-deficient weight loss diets are repeated on a regular basis.
- Ketogenic Diet and Weight Loss for Sports: There is strong evidence supporting the use of a ketogenic diet to promote weight loss, but the ways in which this happens are unknown. It is proposed that physiological ketosis has very high energy demands which leads to increased use of energy and weight loss.
- Ketogenic Diet and Muscle Mass: A ketogenic diet is not beneficial for athletes looking to gain muscle mass. A ketogenic diet, like fasting, reduces insulin-like growth factor 1, which reduces the possibility of gaining muscle despite energy sufficiency.
- Ketogenic Diet for Non-Athletes: Studies have found contradictory results in regards to a ketogenic diet for untrained/sedentary subjects.
Conclusions: A ketogenic diet is recently being researched for its usefulness in sports and weight loss. Until further research is done, findings are inconclusive and should be carefully considered before being implemented.
Consult me to find a strategy that works for you to accomplish your goals!
Note: It is important to note that the “physiological ketosis” discussed here is different than “diabetic ketoacidosis,” which can be life-threatening in those with diabetes.
Leave a Reply