Dr. Jeff Volek on Ketogenic Diets and Athletic Performance

Jeff Volek is the Chief Science Officer and Co-Founder of Virta Health, the first clinically-proven treatment to safely and sustainably reverse type 2 diabetes without medications or surgery.
Read articles by Dr. Volek here: blog.virtahealth.com/author/j...
Learn more about Virta here: virtahealth.com
For the last two decades, Dr. Volek has performed cutting edge research on how humans adapt to diets restricted in carbohydrates with a dual focus on clinical and performance applications of nutritional ketosis. His scholarly work includes more than 300 peer-reviewed scientific manuscripts and five books, including a New York Times Best Seller, and he has provided more than 200 lectures at scientific and industry conferences around the world. Dr. Volek is the author of The Art and Science of Low Carbohydrate Living and The Art and Science of Low Carbohydrate Performance, two foundational books on low carb nutrition science and nutritional ketosis that he wrote with Stephen Phinney, MD, Ph.D.
Dr. Volek is a registered dietitian and professor in the Department of Human Sciences at The Ohio State University. His team at OSU studies the role of nutritional ketosis on cardio-metabolic status, ectopic fat accumulation in various tissues (liver, muscle, heart), tumor metabolism and health outcomes in women with advanced breast cancer, and human physical and cognitive capabilities in military personnel.
Dr. Volek has a Bachelor of Science in dietetics from Michigan State University, and a Master of Science in exercise physiology and Doctorate in kinesiology and nutrition from Pennsylvania State University.

[@is3ven]

1.25 speed is perfect. You’re welcome 😉

[@togglecode]

Keto makes you cool and calm!

[@FootyFrenzyHD]

@@togglecode No lol. It damages your heart though.

[@Capt.Thrust]

@@FootyFrenzyHD List some sources of research were you get that from bud cause if not you are talking to the wind.

[@etneitzel]

THANK YOU 🙏🏻

[@ojasdevam5560]

@@Capt.Thrust yep.....bill is full of carboKrap

[@dougallen8393]

As a lifelong endurance athlete and coach, I've competed in 41 marathons, two 50 km and two 50 mile events plus one 50 km cross country skiing event and eight 50 km race walk events plus a half triathlon and some long distance bicycling. I'm now 82 and still running, biking, and race walking, though a lot slower than when I was young and my average marathon time was 2:53 and best times were 2:45, three times. As a high school and college cross country, track, and cross country skiing coach I took a required exercise physiology course and did much research on my own. If you read the "Faster Study" by Jeff Volek and Steve Phinney, you'll see that the 3 hour stress test was submaximal at about 64% of maximum oxygen uptake, equivalent to jogging, not peak performance. Competitive marathoning requires 80+ percent maximum oxygen uptake with shorter races 85, 90, and 95% maximum oxygen uptake. Also. the study recorded no performance metrics, so there is no way to judge the competitive benefits of the two diets. I'd very much like to see those metrics in order to learn more! My impression of the study and of this video is that there's actually little difference to what I learned and taught 10 to 50 years years ago. To compete in 2 to 3 hour events, you need to carbo load to increase your stores of glycogen in the liver and muscles. Some individuals have the physiology and metabolism to carbo load and complete a two or even three hour marathon before "hitting the wall" which, as most marathon runners know, is when you've run out of glycogen and are now reduced to burning free fatty acids with their greater oxygen requirement, meaning you must slow down. For "ultra" distance or multi-day events, you have too little glycogen to complete the event, so must burn lipids. Your training therefore must include much longer and slower runs to teach your body to become efficient at burning a combination of glycogen and lipids for those much longer events. A lower carb diet may help? Without performance metrics, I can't tell from the "Faster Study" whether the ketogenic diet helps for 'ultra" events or not, but I'm pretty sure that you will be able to train and run marathon and shorter events faster with a higher carbo diet, and with carbo loading when the event takes more than an hour.

[@jodyjohnson1666]

I can't believe that no one replied to this.

[@dougallen8393]

@@jodyjohnson1666 HII Jody, Further study doesn't change my opinion that for submaximal efforts or for multiday stage events, the Ketogenic diet may offer some performance benefits by effecting efficient metabolization of fats, but for actual maximal effort competition in events under 3 hours duration, carbohydrate diets and carbo loading are far superior. A recent study in Running Magazine also reports that the Keto diet may damage bone health in endurance athletes. As an endurance athlete and coach for decades, I remember all the fad diet claims, year after year, that we athletes were exposed to- the Atkins, South Beach, Paleo, grapefruit, fasting, and a hundred others. Also fad supplements like desiccated liver, bee pollen, and you name it, have been hyped as improving performance. As to the claimed health benefits of the Ketogenic diet, I'll leave that to the more qualified nutritionists and others, but for athletic performance there are no shortcuts I know of than the traditional, well balanced, healthy diet and carbo loading leading up to the maximal effort event.

[@timschafer8935]

Dr Volek...I work in a med school library and over the years I've learned how important insulin management is in our health.... In the past i learned that in the south pacific area the medical student learn about parasites all 4 years in their training to be doctors. Becuase that is where the students will have patients needs met. Skipping forward to The millions of people who face the diseases caused by people not able to control their insulin usage for their whole life. Diabetes, Heart disease, cancers are all effected. I really feel doctors should be learning about The low carb keto way of eating All Four Years of their education... I hope Virta and all the doctors there push for it. Do it!

[@donwinston]

What the hell is wrong with you? The low carb keto way of eating is for idiots.

[@togglecode]

I was with Ketosis for 4 months then because of festivals I intake carb. During my 4 months time I felt amazing. Specially the brain was so cool and clear. No headaches even after intense brain work. I also play table tennis regularly in the completion level so my match pressure and anxiety was way lower. Also my recovery was way way faster. Only problem I was missing lot of delicious food. I am trying to go back to Ketosis again and I am on my 3rd day today.

[@nah1110]

Are you still on keto? How's your athletic performance if so?

[@marcoagostoni8827]

@@nah1110 He didn't make it

[@carolmaplesden916]

@@marcoagostoni8827 LOL 😂

[@SalihFCanpolat]

Most interesting part is post-exercise, I do not feel any fatigue. Normally, I would come back home after my workout and fall into bed but after I switched to keto, I can spend the rest of my day as if I didn't threw a thousand punches and a few hundred kicks that day!

[@gorano.4442]

First of all, thank you for all the work you are doing. It's amazing and life changing for many people. Recently I was part of one freediving workshop in which was said that high carb diet was preferred diet for freedivers. They did not have any information of how ketogenic diet would affect performance. Would you please be so kind to explain energy breakdown in different muscle types (white and red) while on ketogenic diet in context of freediving and spearfishing. Does this process requires more or less oxygen in comparison to high carb diet and is it more efficient and how? Could ketogenic diet improve performance in freediving and spearfishing?

[@William14094]

Thanks Doc. Exactly what I wanted to hear

[@monetaryjack1705]

In September 2020 I went keto for a month and ended it with a 7 day fast, I then went carnivore for the next 3 months until Xmas. My weight went from 85 to 76kg and I was out cycling very regularly due to being furloughed. I had a local loop of 43km that I did at a very consistent pace, never seemed to have good or bad days, just like a plodding pace of 1hr50m.... early 2021 I had a hernia op and stopped the diet though still pretty low carb (potatoes and bread included) probably no more than 100g a day, I also stopped biking as much. 2022 I hit the bike like a fiend in late March, and was now weighing 90kg.... and eating carbs when I felt like it but have now(at 85kg) got a consistent time of 1hr35m for that ride, have taken a few local KOMs (including one from a vegan colleague, 20 years younger, 2" taller, and 20kg lighter), and have a mean turn of out the saddle anaerobic sprint power..... so in hindsight when I was carnivore I was pretty much stuck in "Z2", and despite being much lighter I was clearly much weaker, just a slow burning diesel engine(did the 7 day fast strip a load of muscle too??). I want to go back to keto for the weight loss again but part of me wonders if I want to revert to that pace where you don't attack a hill or have a sprint...sure you can go slow all day...maybe I need to just eat carbs around the days I ride and if I'm having a weekend off or whatever rest/recovery days then make them zero carb days. But from this N of 1 study I don't think keto/ketovore/carnivore is any good for performance endurance work.... probably brilliant for a remote/3rd world touring cyclist though who wouldn't have to worry about going into an involuntary multiday fast if food wasn't available!!!

[@kasimirb5155]

Well, it's a pity that there are close to none studies on strength athletes' performances on a ketogenic diet. It's common knowledge by now that keto helps with endurance exercises. For strength training muscles depend on glycogen though. Where do they get it from if not metabolized muscle tissue? If you have more inside on these biochemical processes (under the specified circumstances), please could you share it here? Thanks.

[@WolfgangLizana]

I love you guys work. Personally I do both MMA & Powerlifting, and ive been on a strict ketogenic diet for the past 3 almost 4 months. Within the first two weeks my chronic injuries completely healed & I started hitting new personal bests on all my lifts every single week since and I still haven’t platued. My speed, stamina & power have also significantly increased when sparring 5 minutes rounds in MMA. And my recovery inbetween rounds is almost instant. I also dropped 15 pounds within the first three weeks and have kept it off since then which was a pretty significant weight drop and unexpected but also very welcomed since my absolute strength has also increased. Switching to Keto has given me superhuman results in my performance and im extremely greatful for Jeff Volek & Stephen Phinney’s work.

[@vanessaestrada9428]

You did worse in mma? Ive been keto for 6 months and started training muay thai again.

[@MikeJones-fp9cb]

You said your speed power and stamina decreased ? Did you mean increase

[@WolfgangLizana]

@@usurper1991 that was a typo. my speed, stamina and sparring performance all increased.

[@WolfgangLizana]

@@vanessaestrada9428 that was a typo. my speed, stamina and sparring performance all increased.

[@WolfgangLizana]

@@MikeJones-fp9cb that was a typo. my speed, stamina and sparring performance all increased.

[@gootube08]

I am in learning more about the introduction of a carb dose during higher intensity phases of endurance events and the targeting of this dose to VO2 max levels. I have been looking for guidance on this issue - can you point me to any research or other scholarly articles/books on the topic? Thanks

[@Northwindbreeze]

Did you find any thing? I still am looking for a brighter lighter shinning upon this subject

[@feliciastoner8968]

I've been fat adapted for over a year and I can say my recovery as a distance runner has greatly improved. My explosivity has recovered as well. When fully hydrated with electrolytes in balance, I am strong and powerful and can run 10k efforts several back to back days in a row. There has to be an extremely efficient inflammation-quelling by the ketones my body is so efficient at burning. I will never look back to carbing-up!!

[@feliciastoner8968]

@nicholas ruiz I ran for over two years, including many 10ks and a couple half marathons, before I became fat adapted. My recovery in the last two years since becoming fat adapted have been much more productive, particularly speaking to recovery and body composition. I began running over four years ago after many years of being an obese, chronic exerciser. It's been fascinating and inspiring to experience all the changes that have come along with this journey!!

[@feliciastoner8968]

I forgot to add that my highest level of performing was a 15 mile run. But mostly 10k and an occasional half are my go-to.

[@belgian_groenendael]

I really struggled with my running and on Keto, but now been on Keto 2 years and its better like yourself. I've realized now its really about fat adaption, not just being in Ketosis. I do a ton of HIIT now (just experimenting) and find running fasted is by far my preferred way to exercise now.

[@feliciastoner8968]

@@belgian_groenendael totally agree. I have way better stamina when fasted! And no tummy rumbling! It's almost like our bodies are meant to do the hard efforts in a fasted state. Kind of a hunter-adaptation?

[@imstevemcqueen]

Go to the link for Dr. Volek's articles above and read the article on balance between potassium and sodium...a must read. I realized I need more potassium in my Ketogenic diet.

[@richardmiddleton7770]

That's one of the hard parts of keto, potatoes, bananas and dates are the best sources of potassium! I'm eating a lot of greens and 1/2 to 1 whole avacado a day but I doubt I'm getting enough potassium.

[@alphacause]

Dr. Jeff Volek, along with Dr. Stephen Phinney, are such valuable resources in the low carb community. Their research into ketogenic diets focuses on an area that most researchers and doctors do not focus on - how ketogenic diets affect athletic performance. While other doctors and researchers have done a tremendous amount of work debunking the various myths concerning the ketogenic diet, and they have done valuable work illustrating the efficacy of the ketogenic diet to treat and even reverse many metabolic conditions, few have focused the time and energy in showing the effectiveness of the ketogenic diet on athletic performance. This is an area that needs more attention. A lot of athletes are still under the impression that they need to fuel with carbs in order to engage in athletic activity. Hopefully more researchers will join Drs. Volek and Phinney to add to this body of research with regards to ketogenic diets and athletics, so as to further educate athletes on this topic. One area that I would like to see more research on is how positively or negatively ketogenic diets effect strength and power athletics (i.e. power lifters, wrestlers, gymnasts, sprinters, crossfitters, etc)

[@KaramAbdallah_]

I’m a boxer and today is my first day on Keto! Hoping for the best

[@WBKimmons]

@@KaramAbdallah_ I fought for 6 years and am also about to start keto.

[@tobiaskevorkazito4072]

How about doing Muay Thai on keto. I hear that because the enzyme PDH is required for explosive, and powerful motions, which releases that from glycogen, therefore enforcing a high carb requirement? Thanks 🙏🌸🦋💪🏻

[@antrewt]

We need studies on resistance training on a keto diet; I combined the two and after a few weeks my strength and endurance was still down. I was just coming to accept permanent impairment, but then unexpectedly, probably around week 6,, everything started to improve to pre-keto levels, and now my strength is probably a little superior and endurance about the same as before I started the diet. This is not owing to the effect of progressive overload as I'm only training for maintenance these days, being over 40 and having other priorities. As such, from my experience I think keto studies on resistance training on a keto diet would have to either chose subjects already keto adapted (like the faster study) or else follow the subjects for a couple of months, minimum, resistance training on a ketogenic diet. It would be fascinating to understand how the level of intensity can be sustained presumably without the degree of glycolysis that goes on when carb fed; unless glycolysis recovers owing to adaptations yet to have been uncovered. There could be surprises in this research and if high intensity performance can be fully recovered on a ketogenic diet, given adequate adaptation time, then it's going to explode even more in popularity - and it's going to explode one of the chief arguments against the diet in athletic populations. At present it is hard to believe that all the benefits of ketosis could be let down by such a glaring floor - namely, being unable to do high intensity exercise owing to a lack of glucose availability. Surely there must be a mechanism for maintaining high, even highest, intensity effort on a ketogenic diet - it seems to me there must be; so I'm really looking forward to finding out what the research has to say on this. Get a move on Jeff! Even if the answer is not what we want, it's best we know; we could then, at least, find strategies to overcome this limitation - but I'm feeling confident.

[@kreassiva9138]

Nutritionfacts.org has been showing the last studies out about the topic

[@barrycorney3665]

I've gone on a ketovore (carnivore except maybe 60g arugula and an avocado a day) for the last month. As a regular cyclist my FTP has gone from 255w to 217w, my average cadence on the bike has dropped 10rpm...Now, I fell into the "Zone 2 is the miracle zone trap" a month before I started it- getting stuck doing long, low intensity rides averaging 130bpm and absolutely NO higher Zone work on the advice to stay out of Zone 3, but I made the mistake of not doing 1 or 2 Zone 4 workouts a week (30mins -60mins) so my utterly crap FTP test I've just done may not just be due to almost zero carb, it may be part due to lost higher intensity fitness too...On the plus side I've lost 14lb and have been doing full body weights workouts too...I'm eating 3 x 40-50g protein based meals a day to try and hold on to the muscle....and at least I can go out now for a ride on an empty stomach for 4 hrs without having to eat constantly during it. I'm not actually that bothered about FTP as there's no point putting out power if you're too damn heavy to get the benefit from it, I'm still cycling at about the same pace for any given conditions so it's clearly all relative...And with less weight going through my butt I'm sure longer distances will become way more pleasant!

[@luyuchen2544]

interestingly he does not talk about resistance training or weight lifting when talking about athletic performance. I am not sure without the carb, how can train hard in the gym

[@GregariousAntithesis]

It may be great for endurance sports but i crashed and burned without supplemental carbs for habitual anaerobic exercise.

[@marthaolivier5406]

Sounds very interesting

[@stephanienewton6618]

I’d like to know more about female athletes and keto. Does it affect hormones or thyroid negatively?

[@jimkennedy4509]

Ultra runner here. (Also type 2 w Virta) in very long runs (over 40 miles) should one use exogenous keytones? How many grams of keytones is sort of equivalent to calories? How to measure that I am burning fat? Use blood keytone meter? (Like Over .5?)

[@SavageStephen]

dont use exogenous ketones they are just a scam and only help for certain people who are unable to produce lots of ketones because they are not ketogenically adapted but I do recommend creating body fat for ultra endurance athletes from pure sugar so that you can use it along with taking a lot of different fat soluble vitamins and canabanoids of a 50 50 mixture of CBD and THC so that you can store that as body fat so that you can recover much faster than other people

[@christineh3902]

Neither of the links above are working

[@aka7947]

About intense cyling - I wondering if keto diet will not infuence negativly on my Health during the cyling training. I like intense ridding and what I can share till now is that I can ride longer keeping energy but when I do some intervals -very intensive part can't take to long because fuel run out. On carbo in this situation I would have low power to the end of training but on keto if you will slow for while, energy back and you can continue. For now I think that long and medium intense cyling fit to keto in best way. What is yours experience?

[@chisomodimmegwa3479]

Im starting tomorrow, i need abs lol. I do muaythai there lots of aba workout and i knw somewhere within this damn bloated stomach there's abs cause i feel it when i touch my stomach

[@elephantsmemory3142]

Your fuel can't run out on keto you would have to have zero body fat before that could happen

[@richardmiddleton7770]

Actually an interesting finding of mine, most keto experts on YT seem to speak slowly! 🤷‍♂️

[@lornpest]

I’m run ultra marathons and confused about what to eat while running these events, I have been living a keto lifestyle fornapprox 18 months now. Any advice would be appreciated

[@kreassiva9138]

Search for Nutritionfacts.org

[@VirtaHealth]

Dr. Volek and Dr. Phinney published this article in 2016 looking at ultra marathoners and nutritional Ketosis: www.sciencedirect.com/science/article/pii/S0026049515003340 It doesn’t provide guidelines on how to eat but does discuss the metabolic changes that occur. Also, have you read the Art and Science of Low Carbohydrate Performance? It may also be a helpful resource for you.

[@TheCrazyCatHouse]

Cheese, coconut oil, nutbutters...

[@tazboy1934]

@@TheCrazyCatHouse but protein should be moderate

[@belgian_groenendael]

@@VirtaHealth If you read the study, you will see the test is performed at 65% vo2max. That's slower than slow. No one runs at that speed. I never run that low, even doing a long run. It's a little misleading. Can we see a test done in a actual event?

[@isaacanderson9714]

Hey, so i am wanting to go keto to lose weight and gain muscle, i will be joining the Air force as A Tacp and it will be intense running, swimming, and long times without food is this possible?

[@VirtaHealth]

Pony 2 Once you are fat adapted, you will be able to easily utilize fat for energy during times without food. There can be a period of fat adaptation that results in decreased performance so it may be helpful to start well ahead of intense training.

[@SavageStephen]

if you are an athlete you need more carbohydrates than someone who is not an athlete for the ketogenic diet so that means instead of 20 carbs a day go for 100 carbs a day to get the most optimal performance while still remaining in ketosis

[@SavageStephen]

@@billdickson1142 This is for top athletes. Glycogen reaches its limits on keto you bulk and carb load so you can turn fat into muscle.

[@TandZAptLife]

Great message Doc!!💕

[@Brian-pk1ol]

How do you alter your water to replenish your electrolytes while cycling ?

[@domfromZA]

I need to know that too. A 4hr cycle and I burn 3000 calories. What do I take to replace it?

[@acoupleofsaints5369]

this is how i get my electrolytes in while fasting. I take about 30oz of water with a tablespoon of Apple Cider Vinegar, add in 1/4 TBL spoon pink Himalayan salt for sodium, add in 1/8 teaspoon cream of tar tar for potassium. I get some additional magnesium with my protein shake because i add in raw cacao powder. Hope this helps. OH....ADD LIME TO HELP WITH THE APPLE CIDER VINEGAR TASTE. If you have a cup that has a screw on cap and lid then that will help a lot with the smell off the ACV too!

[@pragavirtual]

add salt, like pink himalayan salt, look out for snake juice (snake diet) for some ideas.

[@86mewood]

Snake juice recipe www.snakediet.com/getting-started

[@RadicalGeek42]

I have been adding re-lyte electrolytes or ULtima to my water bottles.

[@marianoherreraaguirre2396]

I’m not an endurance athlete, I’m a gymnast and a hockey player. As you may know hockey players work intensely in a game for 30-45 seconds and then sit in the bench to recover and prepare for another intense shift. I think gymnastics are more similar to hockey than an endurance sport like marathon running in the sense that it is a high intensity exercise done in short periods of time. I’ve been trying consuming very few carbohydrates and lots of lipids for the past week and I’ve been experiencing headaches and a feeling of weakness and tiredness. Do you think that a keto diet is suitable for a person like me? I’ve read that I feel this way because my body needs to adapt to this new diet and that once I get used to it I will perform better; but I’ve also read that having a diet that’s high in fats and low in carbs may cause an athlete of my characteristics to lose muscle mass and strength and to perform poorly. Some people say that carbohydrates are essential for a sport like hockey, but right now I’m feeling very confused about what I should be eating. I would love to hear some advice.

[@robscott9604]

I do gymnastics also just started and to be honest no the keto diet isn't suitable for it at all it reduced my explosiveness hugely

[@gator7082]

I train HIIT for my job (firefighter) and work on general athleticism, I have not seen any diminished performance. If you have only been on it a short time you have to adapt into it, at least 4 weeks. The general weakness and fatigue is akin to detox.

[@pragavirtual]

it takes 2 months ish to your body to get used to fat burning, the longer you stay keto, the best it gets. Look for Shawn Baker, hes full carnivore and hold some world records on weight lifting.

[@albaspermanentcosmeticarti291]

@@robscott9604 eat more fats

[@maximumsecurity9411]

Stephen pinned and Eric westman, it's worrying to think I was one of the Guinea pigs for new science? Reversed too many illness, can't thank them enough! I remember telling a man this very same phenomenon, and He doubted it as true? Lactic acid build up, is just not there when keto adapted? Carbs and lactose are the two main causes of tearing and lactic/oxidising? When you are lactose intolerant, You have a clear advantage when it comes to injury!

[@gyrospinup]

Are you working in conjunction with A'gostino on the special forces ketogenic study? He may be strictly working with the Navy seals and not other branches of special forces, not certain. Something to do with going deeper with their aqualung thing.

[@VirtaHealth]

Virta Health is not involved in that research. For more information on what research we have conducted, you can go to: www.virtahealth.com/research

[@bidnow2946]

If he is, it would be through Ohio State, not Virta. fic.osu.edu/events/keto.html

[@gyrospinup]

@@VirtaHealth Thanks Virta and Dr Volek. Keep up the great work.

[@fitrican7983]

I am a body builder, and never looked as good as I do now after 3 months of low carbs healthy fats diet.

[@adamtrew8106]

can u still build muscle well?

[@zackmichaelz]

Adam Trew as long as your still getting enough calories and an adequate amount of protein, yes!

[@chris9053]

did your lifts suffer? how long did htey take to return to pre keto numbers?

[@ANTHXNYYYY]

@@chris9053 apparently ensuring you have enough potassium and electrolytes is the main factor in not losing strength switching to keto. Also more salt intake

[@bidnow2946]

Interesting. I have not seen the reported recovery of high intensity athletic performance in average to above average athletes following the ketogenic diet, even after many months of fat adaptation. This may be a more difficult research project to design and conduct compared against endurance cycling for example. Even on TKD or CKD, that peak explosive power and final kick seems to be somewhat diminished. I think that NBA players following a ketogenic diet during the off season to lose weight, but returning to carbs during the regular season is pretty telling.

[@alphacause]

Thanks for bring up the paucity of research with regards to ketogenic diets, as it relates to athletic activities the skew towards the explosive power end of the athletic spectrum (i.e. power lifters, sprinters, gymnasts, wrestlers, etc.), verses the increasing volume of research related to endurance athletes. Aside from the group of people who mistakenly fear saturated fats, athletes that are primarily focused strength seem to be the most reluctant to try ketogenic diets. It would be nice to see more research on this area.

[@simonmoses4023]

Im a cyclist and do an avg. of 250km to 300km per week on the bike. Im on the intermittent fasting 18/6 plan which is working very well and doing a "dirty" kept until i get the hang totally. What would you recommend eating/drinking while training? I'm trying the low carb diet so I am a little unsure of what I can eat/drink while trying and or racing. Many thanks!

[@namesake7139]

Cycle on and off, I couldn't do the full fat... I avoided the keto flu

[@donwinston]

Bozo. How the hell are you going to perform riding a bike with minuscule glycogen? A keto diet is for idiots. You become a better fat burner by simply getting fitter, not be eating loads of fat. This doctor doesn't know what he's talking about.

[@hoopsdadoc2538]

@@donwinston Then why do the African nation athlete's who primarily eat a Keto diet from childhood dominate distance running?

[@donwinston]

@@hoopsdadoc2538 Come on. You're being an idiot.

[@hoopsdadoc2538]

@@donwinston Instead of just calling people idiots who you disagree with, why not have a respectful conversation and back up your case with some proven sciatic studies?

[@kaiserbacote8984]

I am preparing for an upcoming Marathon this December and I noticed my vO2 is decreasing even though I am actively training. Is this because of ketosis also?

[@spencerrussell7363]

Listen to your body! Long distance runners need carbs. Lots of them! World class distance runners eat approximately 80% carbohydrates, 10% protein, and 10% fats. This is because carbohydrates are humans primary source of energy. If you look at the Kenyan diet, they eat high amounts long-chain carbohydrate. They eat tons of ugali which is just boiled corn meal. This isn't to say that being keto adaptive won't have any benefit, but when you start having regression in your training, you need to reintroduce some healthy carbs and focus more on rest. Your body will thank you and you will see a vast difference in training.

[@kaiserbacote8984]

@@spencerrussell7363 thanks for responding man. It's been 4 weeks since I commendted on this post. 2weeks after I commented on this Video, I was slowly shifting my diet to a more flexible. I've really listened to my body, being on clean keto diet and training for an endurance sport really had me GI problems, so I began shifting my diet adding more veggies rich in carbs and proteins and minerals, after that never felt better than before. I could go even go on longer mileage and hydratre myself after 25k. Lesson learned, well balanced diet. Keto though imparted a positive effect on my body, lost a lot of belly fats but I also lost muscle mass. Now, I'm sticking to a flexible and well balanced diet. Keto works fine but not for me as an athlete.

[@pragavirtual]

@@kaiserbacote8984 from what i watched, keto needs some adaptation time before you start see improvements over carb load, 2 months minimum to be 70-80% fat adapted and up to 2 years to be near 100% fat adapted. Some people you might check is Mark Sisson, Stephen Phinney and also Peter Atia is on to something.

[@kaiserbacote8984]

@@pragavirtual Yup, I've seen their videos already. I've been on keto for almost 2mos already that time and I've shifted to low carb diet. As an athlete(not an elite) the transition is really hard, especially when you do hard intensity trainings or long runs, I was experiencing GI problems. My diet wad also high on protein, potassium, sodium and magnesium. The transition was really hard and I had an upcoming race that time so I decided to shift to increase my carb intake usually from veggies and I've felt better, could run longer, better stamina and endurance..

[@TheCrazyCatHouse]

@@spencerrussell7363 Blablablabla...

[@keithratcliff7896]

I just can't train (running) as hard while on anything like a keto diet. After two months trying it I lost weight but everything felt harder and I was slower, recovering poorly and losing 20k of weekly training distance and my faster paced workouts. I tried adding some sugars before and during workouts figuring they'd be used during training but it barely helped. So I'm back to eating a balanced conventionally healthy diet now with higher carbs, at least 40%. I figure you'll train your body to oxidise fat effectively on every medium to long runs anyway. After 40 minutes you can feel the depleted hypoglycemic state. Maybe keto helps lose weight if you have a weight target during base training. But I just found training way harder with perpetually depleted glycogen reserves and low blood glucose. do any elite or pros train long term on a keto diet? And for racing... I probably worked through 9 Torq gels to get myself a 2:47 marathon. surely nobody remains keto for racing?

[@brownhorse70]

You're right Keith. I was on Keto for 1 year and my cycling performance went downhill very quickly. Power went down 25%. I'm turning into regular diet with higher carbs again. Keto is good for "Optimal" performance or 65% of your max heart rate. We want performance improvement at higher intensity and Keto will not get you there. It is sad considering several benefits of keto including general well being. Good luck.

[@bswift5]

Please help me I used to ride 60 miles a day six days a week. I’ve been in ketosis since January the most I can do now is 25 miles without having to get off and walk the rest the way home I’m bonking.

[@VirtaHealth]

Thank you for your question! You may need additional electrolyte supplementation to support the depletion that occurs in long distance activity. You may find this post helpful: blog.virtahealth.com/potassium-sodium-ketogenic-diet/ You may also want to consider reading the Art and Science of Low Carb Performance by Dr. Volek and Dr. Phinney www.artandscienceoflowcarb.com/the-art-and-science-of-low-carbohydrate-performance/

[@decathlete2000]

@@VirtaHealth can track and field 60- 100m sprinters use keto diet and perform just as well as on high carb diet?

[@masher1042]

Same issue for me. Btw I read and follow the Art and Science thoroughly.

[@richardmiddleton7770]

You might not be in ketosis because it can take months for some people. You might also be cycling too hard, you need to keep it aerobic (upto HR 180 minus your age as a guide) even on hills.

[@namesake7139]

@@decathlete2000 if you do it do it before the season I would not do that during the season but test your body before the season

[@gord5670]

Can anyone point me to any peer-reviewed studies (or personal experience) on athletes who are fully fat-adapted [keto/low-carb diet for 6(?) months or more] and the impact on their performance in short-duration, intense races (like 1 mile, 5k, 10k races)? Many thanks.

[@oceaniccurrents]

Gord google

[@christinavasileiou2381]

Tim Tebow

[@robroy8485]

@Gord- I’m so curious about whether you’ve managed to find an answer to your question. I compete in 800m- 5000m and am looking for the same info. I just cannot put the quality sessions in doing Keto and find it quite demoralising some days training on low carb. Id love it to work but just don’t know if there is in fact a single professional track athlete who seriously/ honestly is fully keto . Please let me know if you ever find one 👍🏻

[@mikecreativision]

@@robroy8485 In my opinion keto isn't really useful for middle distance to short long distance runners. Its more valuable for marathon and ultra.

[@namesake7139]

@@robroy8485 you need carbs for training my man. Are your times improving?

[@arselytabucol9540]

Those that want to lose fat should definitely try the Agoge diet plan. It is personalized and balanced. Keto on the other hand made me feel like shit.

[@clarenceboddiker9559]

Anecdotal

[@jacksonharnage9605]

I'm gonna try it 🍓

[@loewe777]

Maybe it is because u are not fat adapted. Normally it will take you about two weeks to get there. Maybe try again?

[@minzblatt]

@@loewe777 maybe even less (week to 10 days) depending on age I guess

[@andrearatkovic4048]

A lot of unanswered questions here in the comments. Probably not a great resource for learning and truly understanding.

[@domfromZA]

Does it work for high cardio athletes like cyclists?

[@domfromZA]

@@jacobstubler7966 finding it hard to adapt to this diet. And also very low on power

[@VirtaHealth]

Have you read the Art and Science of Low Carbohydrate Performance? It may be a good place for you to start and is written by Dr. Volek and Dr. Phinney. There has been research conducted specifically in cyclists and they review this in the book.

[@spencerrussell7363]

TDF winner Chris Froom tried keto for an extended period of time. It made him regress in his training. He had less power for up hills, and he fatigued much quicker. Keto just doesn't work for endurance athletes.

[@clarenceboddiker9559]

@@spencerrussell7363 Anecdotal evidence. He's ONE person.

[@spencerrussell7363]

@@clarenceboddiker9559 our bodies are built to maximize energy with carbohydrates as our main energy source. The 80/10/10 diet has been the most successful for endurance athletes. Look at all of the best endurance athletes in the world. It's no coincidence that they consume massive amounts of carbohydrates on a daily basis.

[@its-yuma-san6748]

Before trying the Agoge diet, I tried the keto diet and many other diets but none worked. With the *Agoge diet*, I lost so much persistent belly fat, finally getting that lean look.

[@beefling5390]

7:10 *** Np!

[@beefling5390]

Thanks past me

[@maikanoibrahim5565]

The day I came across Dr IGUDIA KZbin channel was the day I started living a more comfortable life again after using his herbs medication in curing my Diabetes disease

[@jasonhangad9350]

You need carbohydrates in your diet, keto is not sustainable. That's why I tried the Agoge diet and it worked great for me.

[@samtaraqlewinska2898]

I would recommend the agoge diet to everyone!

[@williamc4221]

You actually don't need carbohydrate in your diet.

[@benmorgan7584]

No, you don't need carbs in your diet. The trace amounts from veggies does me fine.

[@bol3iz]

Virta health...one of the most biased keto organizations 😂👍🏾

[@Hornet135]

And you on the other hand are biased towards being a moron.

[@oumaimasouid5229]

My only regret is not trying the *Agoge diet* earlier, very great results. Keto really ruined me for a couple of weeks before that.

[@nicmonberg5974]

Shame it doesn't work well for boxing it makes you sluggish in the ring.

[@mr.greentramp3756]

Yeah because in the ring you need frequent burst of energy and this provides you with constant energy. It sucks big time when I want to sprint my last 0.5-1 Km. My body just refuses.

[@nicmonberg5974]

@@mr.greentramp3756 I did hear from some people when it comes to sprinting you can load up on some carbs just before so you get benefit of both. I hope to see this guy do a lot of research see how it goes it's about time too many studies funded to be anti from get go

[@ValTheElite]

I'm a Boxer too, and I feel I need high carbohydrate intake in order to last high intesity training, sparring and competing. I'm lost I don't know what to do.

[@ValTheElite]

@Samara V Hamilton Thanks for the reply! I'll give it a go. May I ask what's a IF?

[@amaresh1797]

@@ValTheElite intermittent fasting

[@keyasamanta8646]

My belly fat is so stubborn that I tried the keto diet, saw some results but felt terrible. The Agoge diet on the other hand I saw the same results but felt great.

[@donwinston]

Just lose weight. It doesn't matter what kind of diet you eat. Whatever helps you lose weight. You gotta eat less calories than you use up moving your butt.

[@mattscott2664]

Most athletes dont do Keto because low carb diets suck for athletes.

[@AliensKillDevils.]

Please be Vegan Keto.

[@emilienbialecki448]

High carb is the solution!!! Diabetes is caused by intramyocellular lipids, in other words "too much fat!!!"