10 reasons why KETO RUNNING DECREASES RUNNING PERFORMANCE
Channel: Jake Abdinoor
Date: 2018-05-11

A 2:52 marathoner & Kinesiologist gives a full discussion on ketogenic diets. Keto for athletes and specifically keto running: negative effects on running performance and race times, in distances between 800m and the Marathon.

I attempt to do this in under 2 minutes and fail miserably because I am consumed by passion for proper nutritional education.

#ketorunning
#ketoforathletes

***THE 10 REASONS***

1. Runners implementing a Ketogenic Diet CANNOT fuel/sustain Marathon Race Pace (approximately 78% VO2 max)
2. There is evidence that VO2 max and run time to exhaustion DROPS after following a ketogenic diet
3. Faster races & harder intensities REQUIRE ample amounts of stored muscle glycogen
4. Fat-burning adaptations should come from training adaptations not diet modification; e.g. that’s one of the purposes of having a long-run in one’s training plan
5. Hitting “the wall” in the marathon can be avoided via training adaptations and proper race-nutrition strategies
6. Practically speaking, eating a diet where you take away 1 of the 3 macronutrients is just ridiculous (how can you live your life NOT eating baked goodies???)
7. There are ZERO elite or sub-elite marathoners (sub 2:20 race times for men, approx sub 2:40 for women) who utilize a keto diet. If you find one PLEASE let me know! (Yes I’m aware that this is the bandwagon effect bias but those people are just SO fast)
8. Carbohydrate is easily converted & stored in the muscle as glycogen which can then be quickly used in the future. There is a REASON our body has this mechanism!
9. Your success in running is going to be attributed to the time, dedication, love, and MILEAGE you put into the sport.
10. Just eat a plain-old vanilla 60/30/10 diet and focus on having good solid training. 

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Other considerations discussed:
- What is a ketogenic diet
- Why did ketogenic diets arise
- How eating ketogenic can help in getting a lean body
- How the body adapts to burning fat more easily via keto diet
- How neither of the two above directly relate to improved race performance
- Refuting a second study that attempts to say that a keto diet's effect on running performance wasn't "significant" (VO2 max and time to exhaustion both declined & the athletes weren't really athletes except for like 2 people who were triathletes)
- The function of glycogen and glycolytic system in the body
- How and why we need carbs
- Hitting the wall in the marathon & how to avoid it (hint: not by eating ketogenic)
- Why you should validate claims you hear with research you can see
- Anecdotal experience of going from a 19:26 5k runner to 2:52 marathoner without the use of any crazy diets or supplements
- Bringing up the point that no elite runner (marathon and below) eats a ketogenic diet
- We all want to get faster. Some sage advice for improvement: run more

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2 Sources Specifically Discussed:

- Ketogenic diets & effect on "active" individuals
https://goo.gl/eYhNWS
- You will adapt to this diet. Your body will learn to burn fat more easily as an energy source
https://goo.gl/hSSP7a

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Additional Sources:
- "There is no evidence that a low carbohydrate diet enhances the outcomes of training or provides benefits as a depletion phase prior to carbohydrate loading. In fact, a low carbohydrate diet may even impair performance if carried out for extended periods. If there are benefits to manipulating glycogen stores for some workouts, this is likely to happen as the natural outcome of the periodisation of the high-volume programme of an elite runner." (https://goo.gl/fkDoqx)
- "These findings indicate that an increase in dietary CHO content from 5.4 to 8.5 g CHO·kg-1·day-1 (41 vs. 65% total energy intake, respectively) allowed better maintenance of physical performance and mood state over the course of training, thereby reducing the symptoms of overreaching." (https://goo.gl/DycwK2)
- Eating Ketogenic can sustain submax activity but cannot sustain anaerobic activity (https://goo.gl/q2EBNe)
- Ethiopian Elite Runner Diet of 64% carbs (https://goo.gl/uP9FJ3)
- Kenyan Elite Runner Diet of 76% carbs (https://goo.gl/rLSk1)1

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[RunEpisode9]

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