Biomechanically high carb doesn't make sense and so every time someone tries to tell me otherwise I bring it up and they ignore the basic functions of the body. I just ignore most people these days.
Dr. Jeff is there a doctor that you can recommend that believes in this process, one that lives here in or near Columbus Ohio? I'm in great need of finding one!
A few years late, but for anyone looking for the reference: Metabolic characteristics of keto-adapted ultra-endurance runners Volek, Jeff S. et al. Metabolism - Clinical and Experimental , Volume 65 , Issue 3 , 100 - 110 Full text is freely available: doi.org/10.1016/j.metabol.2015.10.028
I've been LCHF for about 6 months now. I've enjoyed the benefits I was able to ride 100 miles on just water and electrolytes. The remaining 32 miles though were really tough! A also do HIIT twice a week - sprints and hills. The one question I don't see answered is what to do during the event? Just eat fat/protein, or take small amount of carbs?
Mark Schoonover this is something that I'm still trying to figure out also. Any answer would be a huge help. I've showed up to compete with bacon eggs and pecans lol
Research generation U CANN super starch, that seems to be a super popular way for endurance athletes to have their cake and eat it too when it comes to carbs. It’s an carb sourced engineered to be absorbed super slowly having little to no impact on blood glucose or ketosis, some people also supplement with mct and EPA’s and BCAA’s, but that’s more controversial some People claiming its good some people claiming its less so, but the super starch has been studied pretty extensively (check out Peter Attila’s blog post on the topic via a google search) you may find it super interesting.
This is the big question and I think the answer lies in low carb high protein moderate fat diets with lots of fibrous vegetables. This allows glycogen stores to be slowly topped up but then rely on fat adaptation (own body fat stores) during an event after an overnight fast without consuming any calories before the event. This keeps the bodies ability to utilise carbs but preferentially use body fat stores for fuel. A strict LCHF diet (keto) would blunt the bodies ability to utilise carbs.
As far as I can tell, most proponents of LCHF do a bit of a carb load the day before an event and take in rapidly digesting sugars during their races / peak events. Definitely don't take in high fat foods during an event, it takes way too long to digest and won't sit nice on the stomach (in my experience lol). Of course in ultra events or ironman you can handle some real food, e.g nuts. But really during most events you want quick sugar that goes straight to your muscle. Train low race high! Vespa should be good.
Thats all well and good, all these lectures see, to focus on long duration 'cardio'. What about some studies and research on explosive/strength/resistance training athletes?
Cosme Junior Try resting longer between every set. Example: if I do 5 pullups with heavy weight I rest a few minutes. If I do 30 pullups I rest 1 hour between sets. My guess is you should rest 15 minutes if you do 10 pullups
Hi! Tried Lchf for 3 weeks now.. first 3 days was a bit of a struggle, felt weak & dizzy. On my fifth day i did a 4hr bike ride.. on my first 15minutes i felt low on energy then suddenly felt a sudden surge & felt strong for 10minutes then felt weak again for a few minutes..after about 35 minutes i feel my energy is a bit stable then i go in riding felt good and never hungry until i finished. After my ride i take avocado,egg, &coconut smoothie then swim 2km 1 hour later. Im doing 24hr fasting once a week i think that helps for quick adaption.. can you help me guys on my nutrition if i wanna do longer training? Thanks :)
Butter or coco oil helps, the saturated fat in them keeps testosteron and willpower up. And after you are more keto adapted it could keep you from loosing too much fluid. Olive oil and pig fat are rich in monounsaturated fat which sometimes helps before running a long distance. Maybe it´s easier for the body to break down into energy?
Hi Tango Juliet. I wonder if you can help. I'm looking for advice in wat a fat adapted runner uses during a marathon. Have you seen any advice on what to use as fuel during long races and rides?
Look some might be genetic gifted but in terms of explosive energy and recovery from my own experience fat will never beat carbs, I have been on ketogenic diet plus short and prolong fasting for over 4 years, in general on keto you can feel great if you’re doing moderate to some how intenseish training, however recovery is very slow with constant muscle soreness, you need to supplement yourself with a lot, take electrolytes constantly, in order to cut down the soreness, if you train for competitions like Cross Fit, Martial Arts, Sprints..etc, forget about it, you will be sore everyday. I did many experiments over the years and ones I ran 30 K when on keto, for most people this is a lot but I do run a lot so im used to these distances, by the end of it I was extremely sore and didn’t recover for a long time then changed my diet and introduced carbs and repeated the 40 K run, I wasn’t as sore and my recovery was way better and faster, you just have to experiment you can say that you need a long time to adapt but seriously even when you adapt to do high level explosive training your performance will suffer if you don’t want that much performance then Keto is fine. The guys that win being on keto its very questionable, maybe genetically gifted, or their mind is stringer than everyone else's.
Keto diet is too low in protein for endurance athletes, you also need to up your salt intake a lot! The sweet spot I found is low carb (100-200g in the evening), high protein, moderate fat. Add that to fasted morning training to become fat adapted and you'll be bulletproof!
+Raw Decathlete It's glycogen dominant, but if you're keto adapted you switch right back to burning fat once you're no longer doing a high-intensity activity according to Dr. Peter Attia.
That is pure glycolitic energy. You can do it by doing a hybrid keto diet where you would have some carbs with your last meal of the day and increase protein (2g/kg).
would have enjoyed the questions and answers section of the leacture as well. Sometimes the questions bring about some very interesting questions :-)
Biomechanically high carb doesn't make sense and so every time someone tries to tell me otherwise I bring it up and they ignore the basic functions of the body. I just ignore most people these days.
Fantastic talk. So much to think about
Very interesting! Thanks 🙏
Dr. Jeff is there a doctor that you can recommend that believes in this process, one that lives here in or near Columbus Ohio? I'm in great need of finding one!
Terrific lecture. Fascinating talk on ketoadaptation vs. the traditional highcarb diet in athletes.
Excellent! Thank you!
Any idea where I can find Volek's research papers or journals that this lecture is covering?
A few years late, but for anyone looking for the reference:
Metabolic characteristics of keto-adapted ultra-endurance runners
Volek, Jeff S. et al.
Metabolism - Clinical and Experimental , Volume 65 , Issue 3 , 100 - 110
Full text is freely available: doi.org/10.1016/j.metabol.2015.10.028
Thank you for the reference Ihl
I've been LCHF for about 6 months now. I've enjoyed the benefits I was able to ride 100 miles on just water and electrolytes. The remaining 32 miles though were really tough! A also do HIIT twice a week - sprints and hills. The one question I don't see answered is what to do during the event? Just eat fat/protein, or take small amount of carbs?
Mark Schoonover this is something that I'm still trying to figure out also. Any answer would be a huge help. I've showed up to compete with bacon eggs and pecans lol
Research generation U CANN super starch, that seems to be a super popular way for endurance athletes to have their cake and eat it too when it comes to carbs. It’s an carb sourced engineered to be absorbed super slowly having little to no impact on blood glucose or ketosis, some people also supplement with mct and EPA’s and BCAA’s, but that’s more controversial some People claiming its good some people claiming its less so, but the super starch has been studied pretty extensively (check out Peter Attila’s blog post on the topic via a google search) you may find it super interesting.
This is the big question and I think the answer lies in low carb high protein moderate fat diets with lots of fibrous vegetables. This allows glycogen stores to be slowly topped up but then rely on fat adaptation (own body fat stores) during an event after an overnight fast without consuming any calories before the event. This keeps the bodies ability to utilise carbs but preferentially use body fat stores for fuel. A strict LCHF diet (keto) would blunt the bodies ability to utilise carbs.
As far as I can tell, most proponents of LCHF do a bit of a carb load the day before an event and take in rapidly digesting sugars during their races / peak events. Definitely don't take in high fat foods during an event, it takes way too long to digest and won't sit nice on the stomach (in my experience lol). Of course in ultra events or ironman you can handle some real food, e.g nuts. But really during most events you want quick sugar that goes straight to your muscle. Train low race high! Vespa should be good.
Thats all well and good, all these lectures see, to focus on long duration 'cardio'. What about some studies and research on explosive/strength/resistance training athletes?
go to 40:00
I went from doing 10 reps in pullups to doing 30 reps. (I am a heavy guy 108 kg) For smaller guys it´s way easier.
doint a low-carb diet ? I am have too (100kg).. I can't do much push ups
Cosme Junior
Try resting longer between every set. Example: if I do 5 pullups with heavy weight I rest a few minutes. If I do 30 pullups I rest 1 hour between sets. My guess is you should rest 15 minutes if you do 10 pullups
niva zero thank you very much for your reply. I hadn't see it. I am still unable to do any pullups, but I will try your suggestion!
I do not know anything about sports science or biology but 38:00 made it sound like this diets would make a super human
Thanks for the great info!
Hi! Tried Lchf for 3 weeks now.. first 3 days was a bit of a struggle, felt weak & dizzy. On my fifth day i did a 4hr bike ride.. on my first 15minutes i felt low on energy then suddenly felt a sudden surge & felt strong for 10minutes then felt weak again for a few minutes..after about 35 minutes i feel my energy is a bit stable then i go in riding felt good and never hungry until i finished. After my ride i take avocado,egg, &coconut smoothie then swim 2km 1 hour later. Im doing 24hr fasting once a week i think that helps for quick adaption.. can you help me guys on my nutrition if i wanna do longer training? Thanks :)
Butter or coco oil helps, the saturated fat in them keeps testosteron and willpower up. And after you are more keto adapted it could keep you from loosing too much fluid.
Olive oil and pig fat are rich in monounsaturated fat which sometimes helps before running a long distance. Maybe it´s easier for the body to break down into energy?
Hi Tango Juliet. I wonder if you can help. I'm looking for advice in wat a fat adapted runner uses during a marathon. Have you seen any advice on what to use as fuel during long races and rides?
I like Jeff, he's super-duper smart lol
Very interesting 🙂
Look some might be genetic gifted but in terms of explosive energy and recovery from my own experience fat will never beat carbs, I have been on ketogenic diet plus short and prolong fasting for over 4 years, in general on keto you can feel great if you’re doing moderate to some how intenseish training, however recovery is very slow with constant muscle soreness, you need to supplement yourself with a lot, take electrolytes constantly, in order to cut down the soreness, if you train for competitions like Cross Fit, Martial Arts, Sprints..etc, forget about it, you will be sore everyday.
I did many experiments over the years and ones I ran 30 K when on keto, for most people this is a lot but I do run a lot so im used to these distances, by the end of it I was extremely sore and didn’t recover for a long time then changed my diet and introduced carbs and repeated the 40 K run, I wasn’t as sore and my recovery was way better and faster, you just have to experiment you can say that you need a long time to adapt but seriously even when you adapt to do high level explosive training your performance will suffer if you don’t want that much performance then Keto is fine. The guys that win being on keto its very questionable, maybe genetically gifted, or their mind is stringer than everyone else's.
Keto diet is too low in protein for endurance athletes, you also need to up your salt intake a lot! The sweet spot I found is low carb (100-200g in the evening), high protein, moderate fat. Add that to fasted morning training to become fat adapted and you'll be bulletproof!
Low carb can be under 100 grams, dude, athletes rarely do Keto.
what about short sprinters, throwers, jumpers?
+Raw Decathlete It's glycogen dominant, but if you're keto adapted you switch right back to burning fat once you're no longer doing a high-intensity activity according to Dr. Peter Attia.
go to 40:00
Short upto 10 seconds all out uses the creatine phosphate energy system (I think that's what it's called) and doesn't actually require glycogen.
what about swimmers... Swims 50m to 400m.... Max. duration is 4 minutes....
That is pure glycolitic energy. You can do it by doing a hybrid keto diet where you would have some carbs with your last meal of the day and increase protein (2g/kg).