Endurance Performance

Endurance Performance

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“Observationally, athletes following this approach have been able to complete ultra-endurance races on a fraction of the caloric intake normally necessary, many athletes report completing 100 Mile runs or sub-10 hour IM Triathlon on 600-2000 calories”
Fat Adaptation: The Emerging Science from FASTER

 

“Compared to highly trained ultra-endurance athletes consuming an HC diet, long-term keto-adaptation results in extraordinarily high rates of fat oxidation, whereas muscle glycogen utilization and repletion patterns during and after a 3 hour run are similar.”

Metabolic characteristics of keto-adapted ultra-endurance runners

“The performance test was time to complete a 500-meter row, 40 body  weight squats, 30 abdominal mat sit-ups, 20 hand release pushups, and 10  pull-ups.

Tl;dr: both groups knocked about a half a minute off their time!

The key here is duration: 6 weeks of ketogenic dieting is adequate to restore performance back to baseline.  <3 weeks is not.”

Yes, you can do Crossfit on a low carb diet

“Are carbs necessary for building muscle? Of course not – You can still refill glycogen stores in muscles through a ketogenic diet. A ketogenic diet can be great for building muscle, as the protein intake is high and you’re unlikely to lose muscle mass.”

Mythbusting: Training On a Keto Diet

“Compared to highly trained ultra-endurance athletes consuming an HC diet, long-term keto-adaptation results in extraordinarily high rates of fat oxidation, whereas muscle glycogen utilization and repletion patterns during and after a 3 hour run are similar.”

Metabolic characteristics of keto-adapted ultra-endurance runners

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