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Ketosis and improved Aerobic Capacity and Muscular Endurance

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  • Ketosis and improved Aerobic Capacity and Muscular Endurance

    Has anyone noticed improvement in aerobic performance or muscular endurance while in Ketosis? This link to a very detailed article on the subject suggests this should be the case -

    Ketosis - knowing some biochemistry would be helpful in reviewing this insightful article.

    Personally I have experienced this somewhat, but it took about 3 weeks before the impact kicked in and I noticed a difference in my runs and body weight workouts.
    Recent Blog: http://www.peakperformanceradio.net/...y-john-saville

    https://www.facebook.com/PaleoJourne...?ref=bookmarks

  • #2
    Look at Peter Attia's personal journey series -- My Personal Nutrition Journey The Eating Academy | Peter Attia, M.D. The Eating Academy | Peter Attia, M.D.

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    • #3
      Yes, I have. Whilst in the last few months I have not cycled faster, I have cycled with better breathing and less recovery time. Effort seems less for the same result 20mph in zone 2 (rolling hills). I intend to dial the diet further into the Ketosis zone.

      Check out the book: The Art and Science of Low Carbohydrate Performance. Some very interesting studies are mentioned which add a lot to the information already available from Australia, UK and Lund (Sweden) on low carbing.

      edited for spelling.

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      • #4
        Originally posted by Annlee View Post
        Thanks Annlee, that was a very informative article. The charter illustrating fat vs glycogen usage after being in Ketosis was quite enlightening.
        Recent Blog: http://www.peakperformanceradio.net/...y-john-saville

        https://www.facebook.com/PaleoJourne...?ref=bookmarks

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        • #5
          Originally posted by JudyMac View Post
          Yes, I have. Whilst in the last few months I have not cycled faster, I have cycled with better breathing and less recovery time. Effort seems less for the same result 20mph in zone 2 (rolling hills). I intend to dial the diet further into the Ketosis zone.

          Check out the book: The Art and Science of Low Carbohydrate Performance. Some very interesting studies are mentioned which add a lot to the information already available from Australia, UK and Lund (Sweden) on low carbing.

          edited for spelling.
          Thanks JudyMac I'll be sure to get the book.

          For others that may be interested, here is the link on Amazon - Amazon.com: The Art and Science of Low Carbohydrate Performance (9780983490715): Jeff S. Volek, Stephen D. Phinney: Books
          Recent Blog: http://www.peakperformanceradio.net/...y-john-saville

          https://www.facebook.com/PaleoJourne...?ref=bookmarks

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          • #6
            Even more info from Peter Attia today (1 Jan) -- Ketosis

            Note his explanation of the likely performance changes, and the n=1 correlations noted in the comments.

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            • #7
              Originally posted by Annlee View Post
              Even more info from Peter Attia today (1 Jan) -- Ketosis

              Note his explanation of the likely performance changes, and the n=1 correlations noted in the comments.
              Yes, very interesting, I believe this is the same link I posted in the opening.
              Recent Blog: http://www.peakperformanceradio.net/...y-john-saville

              https://www.facebook.com/PaleoJourne...?ref=bookmarks

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              • #8
                I went Primal in May 2012 and have earned great results... I have lost 30lbs and my health numbers are solid. I stay away from all grains and processed sugar. However, at times I feel very tired/sluggish. Any tips on workouts or ways to avoid that sluggish feeling. I walk on a daily basis -golf, local track, etc... I would like to gain energy and to turn my remaining fat to muscle... I have a little bit of that skinny fat look.... Thanks for any ideas/help

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                • #9
                  Originally posted by Deering96 View Post
                  I went Primal in May 2012 and have earned great results... I have lost 30lbs and my health numbers are solid. I stay away from all grains and processed sugar. However, at times I feel very tired/sluggish. Any tips on workouts or ways to avoid that sluggish feeling. I walk on a daily basis -golf, local track, etc... I would like to gain energy and to turn my remaining fat to muscle... I have a little bit of that skinny fat look.... Thanks for any ideas/help
                  Hi Deering...Can you please give me an idea of what you typically eat each day? This will enable me to provide you with an appropriate response. What is your typical breakfast, lunch, dinner and snacks if any. Do you do intermittant fasting?
                  Recent Blog: http://www.peakperformanceradio.net/...y-john-saville

                  https://www.facebook.com/PaleoJourne...?ref=bookmarks

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                  • #10
                    My experience with ketosis - loss of intensity

                    I was strict paleo for about 4 months (about 30-60 carbs daily) and lost about 30 pounds during that span. On the weekends I enjoy play racquetball and noticed I didn't have quite the intensity while playing that I've been accustomed to. Recently I've been cheating on my paleo diet (some days 300+ carbs) and have gained the intensity back on my racquetball days. Is this because of ketosis? Can I have intensity without glycogen in my muscle cells? Can I be in ketosis and still have intensity while working out and playing sports? Should I eat a sweet potato before playing? I want to stay in ketosis and keep losing weight but also have fun with intensity.

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                    • #11
                      Thanks for response--- I will eat a banana each morning plus a couple of eggs or bacon. I will have either burger or grilled chicken for lunch with carrots and a little cheese-- my dinner I will either have salmon burgers or baked salmon... Sometimes a steak or bison. I do eat a good amount of pork so a few times a week I will have a couple of pork chops. At dinner, I always have two vegatables--tomato and green peppers usually. I snack on apple, banana or walnuts. I do enjoy frozen fruit with heavy cream about 3 times a week and I found sugar free ice cream that I eat 2 times per week. I usually eat 3 meals per day -- I do not fast. I drink a good amount of water and too much coffee!!!
                      Thanks again-Deering

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                      • #12
                        Originally posted by Deering96 View Post
                        Thanks for response--- I will eat a banana each morning plus a couple of eggs or bacon. I will have either burger or grilled chicken for lunch with carrots and a little cheese-- my dinner I will either have salmon burgers or baked salmon... Sometimes a steak or bison. I do eat a good amount of pork so a few times a week I will have a couple of pork chops. At dinner, I always have two vegatables--tomato and green peppers usually. I snack on apple, banana or walnuts. I do enjoy frozen fruit with heavy cream about 3 times a week and I found sugar free ice cream that I eat 2 times per week. I usually eat 3 meals per day -- I do not fast. I drink a good amount of water and too much coffee!!!
                        Thanks again-Deering
                        Your diet seems fairly good, perhaps it would be beneficial to up the carbs a little by adding yams, sweet potatos or white rice a few times a week (do this only after you reach your goal weight). However, I am wondering about your testosterone levels. Have you had them checked? One way to naturally increase testosterone and HGH levels is by lifting heavy and doing some sprinting a couple of times each week. Check out the Primal Blue Print fitness program, I am sure it will be helpful.
                        Recent Blog: http://www.peakperformanceradio.net/...y-john-saville

                        https://www.facebook.com/PaleoJourne...?ref=bookmarks

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                        • #13
                          Originally posted by DanielJames021 View Post
                          I was strict paleo for about 4 months (about 30-60 carbs daily) and lost about 30 pounds during that span. On the weekends I enjoy play racquetball and noticed I didn't have quite the intensity while playing that I've been accustomed to. Recently I've been cheating on my paleo diet (some days 300+ carbs) and have gained the intensity back on my racquetball days. Is this because of ketosis? Can I have intensity without glycogen in my muscle cells? Can I be in ketosis and still have intensity while working out and playing sports? Should I eat a sweet potato before playing? I want to stay in ketosis and keep losing weight but also have fun with intensity.
                          It takes 3 weeks to fully adapt to ketosis. If at any time you eat more carbs than those you are in ketosis with (for the average person ketosis begins at 50g per day, though some people have to drop down to 10g), then you will leave ketosis and it will take you time to re-adapt.

                          Sounds like you are yo-yoing in and out of ketosis, and hitting the (flu) detox zone again and again. This will confuse your body as to which fuel source it is meant to use, thus the crap feeling.

                          Raquetball...is that what I'd call squash or tennis? Squash is anaerobic so your body will burn glycogen for fuel. Tennis has both aerobic and anaerobic intervals depending on how you play it - so would normally put you somewhere is zone 3, a half way house in terms of fat/sugar burning.

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                          • #14
                            I have not had them checked. I reached my ideal weight about 6 weeks ago 180lbs -- I am 6feet 1 inch and when started Primal diet I was 210. I will add some sprinting and heavy lifting....--- Thanks again-Deering

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                            • #15
                              Your fat burning potential can be increased by low heart rate training. see my prior post
                              Fat burning vs carb use | Mark's Daily Apple Health and Fitness Forum page

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