Ketogenic Diets for Endurance Athletes

July 17, 2005

Hi y'all.

As you know, I just got back into running two months ago and have been

pretty low carb for some time now. I noticed straight away that I had

no energy fluctuations eating little carbs whilst running 15-25 miles a

week, whereas in the past, I would suffer highs and lows. BTW, I never

eat before running, unless it is afternoon, which ain't happening in

Texas summertime. Thus, I began to research this apparent enigma to the

supposed need for high carbohydrate diets in endurance athletes. What I

have found is that once the body adapts to a ketogenic diet (one that is

high in fat, not protein) then the body becomes a great fat oxidizer

spares muscle glycogen. Mind you, I am not trying to be in a state of

ketosis, but I picked up some urine test strips recently, and sure

enough, I am definitely ketogenic the last few days at least. My diet

hasn't changed, so probably for a month or so it has been this way. I

must eat at least 20-40% of calories a day in the form of carbohydrate,

15-20% protein and a good 40-65% fat. I feel great and can go for miles

without issue in terms of energy needs. The heat is the limiting factor

for me now.

The whole idea behind carbo-loading seems to be mythical at best, and

could well be detrimental to the long term health when perceived energy

needs supersede the true need for a nutrient dense diet. Runners are

big on pasta, potatoes and sugary energy drinks, low in fat AND low on

protein too, when you look analytically at the diet these folks

generally espouse. I plan to continue training this way and

participating in the half marathon autumn and/or winter. I have found

that my northern style traditional eating is just dandy with an active

lifestyle. And why shouldn't it be? Price's natives surely got much

more in the way of activity than most modern SAD folks do. And besides,

I am a Scot like Liddell, though I sure don't run like he did.

The carb-loading myth, it's beginnings and subsequent acceptance as

truth in our society (and most athletic circles globally) is a great

read for anyone interested in recent dietary history. You needn't be an

athlete to gain insight into dietary dogma from this piece:

Deanna

Recommended Posts