Study six at time stamp 9:50 is the only study that comes close to a real fat adaptation time period, and it was short by at least one week. Unfortunately study six athletes could not have been fat adapted because their fat consumption was on the order of 250 grams/day for a 150 pound person. Fat adaptation limits are in the 50 grams per day. So none of the six studies cited qualify as valid for fat adaptation because of both short adaptation period shortfall and high carbohydrate level. Oops. This is however an old review so perhaps that is the problem (20:20 hindsight).
Hardly anyone contests that CH deliver higher intensity short term performance. Studies always depends on who does them. The formulation of the diets tested seems not what most athletes actually do. They use a weight loss diet an athlete. Or they keep carbs too high for proper fat adaptation. For an everyday person doing some high intensity sports I can report from my and my friends experience that my endurance ability increased substantially without relying on carbs. But yes, some of it may be related to the reduction of problems with digestion of grains. Some of it maybe related to my focus on much more protein which increased my muscle growth. Protein can also convert to glucose when needed during the exercise. Biggest benefit is that the lack of glycogen makes the metabolism utilize lactate for fuel and thus the typical day-after muscle pains are gone. And yes, overall the low carb diet enabled my to train much intensely and made it a lot more fun. Therefore I am ok with being on a supposed bandwagon ... it works.
It's not the lack of glycogen that makes "metabolism utilize lactate", that happens either way, it's normal physiological process called the cory cycle, and our liver actually does the whole job, reason is that our muscle cells lack the enzime called lactate dehydrogenase, obviously hepatocites possess the afformentioned enzime which is crucial to convert lactate back to pyruvate and than in several steps to glucose which can further be released into the bloodstream and utilise as energy source or stored in the form of glycogen...and btw it's very dangerous to draw general conclusions based on personal experience...science doesn't work that way
@@InconnuGlitterBoyunfortunately they are not because if you don't have the controled environment and all other potential factors that can influence something you can't really be sure what was the hey factor that contributed to sth that's being measured, i'd be thankful if you can provide me the source and references, i mean the actual studies, so that i can see what's actually behind that recovery and how the "better recovery" is measured, so basically i'm looking for somekind of marker or indicator...on the other hand i think we'll both agree that ultramaratoners will fit the profile of "elite" or "well trained athletes" and some of the aspects of the recovery cannot always be related specifically to diet, the well trained athlete not only does perform better but as well recovers better and faster, for example well trained athletes has better developed buffering system inside the cell which can help them "fight" the lactic acid more efficiently, not to mention all kind of other adaptations e.g. angiogenesis, mitochondrial biogenesis etc. and most of them are consequences of adaptations to training not so much to diet itself, so sometimes it's kind of a hard to conclude if certain improvements are due to many years of training or new adopted diet
@@lukab1904 Look at the fairly recent ( Faster) study. Muscle biopsies were taken and glycogen content measured. LCHF athletes have superior glycogen recovery . Higher fat oxidation reduces the demand for glycolysis , freeing up a substantial amount of glucose for glycogenolysis . Elite level athletes participated in this study. I believe Zac Bitter was one of the muscle tissue biopsy donors.
Once you are doing exercise in the 140 bpm and above you are burning glycogen and if you burn down all your glycogen you can continue to a point but the liver cannot keep up with the demands of the muscles for glucose during moderate to intense exercise i ended up thinking i was having a heart attack when i burned up all my glycogen scared the crap out of me.
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Study six at time stamp 9:50 is the only study that comes close to a real fat adaptation time period, and it was short by at least one week. Unfortunately study six athletes could not have been fat adapted because their fat consumption was on the order of 250 grams/day for a 150 pound person. Fat adaptation limits are in the 50 grams per day. So none of the six studies cited qualify as valid for fat adaptation because of both short adaptation period shortfall and high carbohydrate level. Oops. This is however an old review so perhaps that is the problem (20:20 hindsight).
Keto isn’t really a sports oriented life style! It’s for burning fat. For those that don’t do high intensity.
Hardly anyone contests that CH deliver higher intensity short term performance. Studies always depends on who does them. The formulation of the diets tested seems not what most athletes actually do. They use a weight loss diet an athlete. Or they keep carbs too high for proper fat adaptation. For an everyday person doing some high intensity sports I can report from my and my friends experience that my endurance ability increased substantially without relying on carbs. But yes, some of it may be related to the reduction of problems with digestion of grains. Some of it maybe related to my focus on much more protein which increased my muscle growth. Protein can also convert to glucose when needed during the exercise. Biggest benefit is that the lack of glycogen makes the metabolism utilize lactate for fuel and thus the typical day-after muscle pains are gone. And yes, overall the low carb diet enabled my to train much intensely and made it a lot more fun. Therefore I am ok with being on a supposed bandwagon ... it works.
It's not the lack of glycogen that makes "metabolism utilize lactate", that happens either way, it's normal physiological process called the cory cycle, and our liver actually does the whole job, reason is that our muscle cells lack the enzime called lactate dehydrogenase, obviously hepatocites possess the afformentioned enzime which is crucial to convert lactate back to pyruvate and than in several steps to glucose which can further be released into the bloodstream and utilise as energy source or stored in the form of glycogen...and btw it's very dangerous to draw general conclusions based on personal experience...science doesn't work that way
@@InconnuGlitterBoyunfortunately they are not because if you don't have the controled environment and all other potential factors that can influence something you can't really be sure what was the hey factor that contributed to sth that's being measured, i'd be thankful if you can provide me the source and references, i mean the actual studies, so that i can see what's actually behind that recovery and how the "better recovery" is measured, so basically i'm looking for somekind of marker or indicator...on the other hand i think we'll both agree that ultramaratoners will fit the profile of "elite" or "well trained athletes" and some of the aspects of the recovery cannot always be related specifically to diet, the well trained athlete not only does perform better but as well recovers better and faster, for example well trained athletes has better developed buffering system inside the cell which can help them "fight" the lactic acid more efficiently, not to mention all kind of other adaptations e.g. angiogenesis, mitochondrial biogenesis etc. and most of them are consequences of adaptations to training not so much to diet itself, so sometimes it's kind of a hard to conclude if certain improvements are due to many years of training or new adopted diet
@@lukab1904 Look at the fairly recent ( Faster) study. Muscle biopsies were taken and glycogen content measured. LCHF athletes have superior glycogen recovery . Higher fat oxidation reduces the demand for glycolysis , freeing up a substantial amount of glucose for glycogenolysis . Elite level athletes participated in this study. I believe Zac Bitter was one of the muscle tissue biopsy donors.
Once you are doing exercise in the 140 bpm and above you are burning glycogen and if you burn down all your glycogen you can continue to a point but the liver cannot keep up with the demands of the muscles for glucose during moderate to intense exercise i ended up thinking i was having a heart attack when i burned up all my glycogen scared the crap out of me.
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