JISSN | Full text | Ketogenic diet does not affect strength performance in elite artistic gymnasts
Mark posted this today in Sunday Links.
While I talk a lot (OK, a whole lot) about potatoes, I am also interested in ketogenic diets and plan on doing one for about 3 months this winter starting right after Thanksgiving.
The article is pretty in depth, but of foreign nature. Anyone want to take a crack at deciphering parts of it in terms the average PB'er can understand? Cut and paste a paragraph and tell us what it means!
"The diets were explained to all subjects by a qualified dietician during an individual visit. Dietary intake was measured by validated 3- day food diary that has been used in the past in studies with athletes and analysed by Dietnext® (Caldogno, Vicenza, Italy) software. During the ketogenic period the prescribed daily intake of carbohydrate was 22 g. The percentage distribution of total daily energy macronutrients was 54.8% fat, 40.7% protein and 4.5% carbohydrates. The total amount of daily kilojoules was 8254.5 ± 1136. During the WD period the macronutrients were distributed in the following order: 46.8% carbohydrate, 38.5% lipids, 14.7% protein. The Western diet provided a total daily kJ 9520.7 ± 1080.71"
The ketogenic diet for the test subjects was composed of 1971 calories (+/- 271 cal), 54.8% fat, 40.7% protein, and 4.5% carbs. Carb intake was limited to 22g.
The Western Diet (WD) was composed of 2273 cal (+/- 251 cal), 46.8% carb, 38.5% fat, and 40.7% protein.
Anyway, the study showed very favorable outcomes for these athletes on a ketogenic diet for 30 days:
Many coaches do not favorably accept the use of a ketogenic diet by their athletes, both due to the absence of knowledge of the effects of the LCKD and due to fear that the diet can rebound on the physical performance of the athlete. Unfortunately there are very few studies on the topic “ketogenic diet and exercise”, showing consistent methods and results. Those that reported negative effects of VLCKD on performance were only carried out for a time of up to 15 days ; but a longer period of time is necessary in order to induce the keto-adaptation . This process of keto-adaptation seems to require a significant adherence to the dietary restriction of carbohydrate that needs to last at least 10/14 days to produce the positive reported effects. Individuals who intermittently consume carbohydrates during a ketogenic diet reduce their tolerance to exercise [18,19,22,58]. Our data suggest that athletes who underwent a VLCKD with adequate protein intake lost weight and improved body composition without any negative changes in strength and power performance. Taken together these results suggest that a properly monitored and programmed ketogenic diet could be a useful, and safe, method to allow the athletes to reach their desired weight categories without the unnecessary and harmful procedures currently in use. In conclusion, this dietetic approach in the short term could be helpful in sports that involve weight categories.