And welcome, hello guys, I'm Jake Abdenor, 252, Marathonor, Kinesiologist, and today is going to be a two-minute quick tip on the ketogenic diet and how it will kill your running performance. What's this guy talking about? I saw a doctor fill. What about ketosis? I thought about this. What about losing body? If I did, I did, I did. Okay, at two minutes. Ready? Okay, so what? What is the ketogenic diet? Basically, it's eating as little carbs as possible, 30 to 50 grams of carbohydrate per day, like an apple, two apples, filling in the rest of your diet with protein and fat. Well, that sounds good, right? So there's a lot of oil to film. You guys sound nice? Think again. Why did this diet come around? It keeps your prominence because may have a positive effect on conditions like epilepsy, like controlling seizures and stuff. But in this video, all we care about is running performance. Will this diet help me get faster running time? Can I run faster by eating ketogenic? Specifically, it enraces 800 meters to the marathon, which we'll go into in a second. Proving effects? Yes, your body will adapt to this diet. It will take time. But what will happen is over time, you will start to burn fat more easily, more readily as an energy source. There'll be more fat available for oxidation. Cool! Sounds great, right? Oh my god, I have all this fat I want to lose. Why don't I just do this diet and then I'll burn more fat? What did it do? We don't care about burning fat. We care about running faster time. As I was looking for studies, I was only looking for studies that looked at the effect of ketogenic diets on athletes or on people who are physically active. Because that's us. That's what we care about. So this is one study that people love to study. There's just one study that I did with elite, ultra runners. So guys, in girls who run 50 to 100 mile races, they were on a ketogenic diet for an average of 20 months and yes, they adapted to the diet. The low carbohydrate, high-fat diet and highly trained keto adapted ultra endurance athlete. The enhanced ability to oxidize fat during exercise across a range of intensities is striking. So they adapted to it. Cool! I found another study that took 12 people that were physically active and prescribed the mechetogenic diet for 40 days. They found that the drastically reduced carbohydrate content of the diet seems to be no limiting factor for running performance. Sounds like a great thing. Maybe I should try to do a ketogenic diet too. But like I said in the beginning, we care about performance. The first study, it's great that they learn to burn fat where it regularly is an energy source. But did they run faster? The first study, the reason it's ridiculous is because one, they were running at 65% of their VO2 max and two for like three hours, which means they're basically running at an easy pace for three hours. They were jogging for three hours. But I don't care. I don't care what your body does if it's jogging for three hours. I care if we're throwing down for a marathon, 80% VO2 max for how long? You're running a 5K, you're 95% of your VO2 max for how long? How long can you sustain high intensity aerobic exercise running during a race? Race times. That's what we care about. That second study, the problem was that it only had two runners in the study. And one of the runners only ran like one hour per week. They had the one only ran two hours. The top two athletes in that 12 person study were triathletes. The parameter for this study was that it seems to be no limiting factor. And in this study, their VO2 max even dropped a little bit. Their time to exhausted drop. All right, here's the thing with these diets. I know I've gone over two minutes. I don't care. This is important. Here's the thing about ketogenic diets. Yes, they can help with their body composition. It makes sense. If you mainly give your body fat to use, if you mainly eat fat and you don't have any carbohydrate stores available, your body will learn to burn fat more easily. That makes sense. If you can adhere to it and you can do it, you'll probably start to have a leaner figure. That's great. This. Oh, I'm sorry. Did my pen get in the way of your ass? Do me a favor and lose five pounds immediately or get out of my building like now! Get out! But as runners, how will it affect our race times? When we're running from 800 meters to the marathon, your body is relying on stored carbohydrate sources. That's just the name of the game. Because you don't run a race less than 70% of your VO2 max. And that speed that percentage of effort that VO2 max 7580% as you run faster, your body has to use carbohydrate as to use glycogen as an energy source because it's quick. It's easy available energy to burn. That's the point of that source. The whole point of glycogen is that it's easy to burn. You go from glycogen to glucose into the bloodstream and it's broken down on its converted ATP and it's just so quick and easy. Our bodies can absolutely burn fat as an energy source and we do. We're burning it right now at rest. And when you run into a certain intensity like 50 to 60% of your VO2 max, yeah. You're training your body to burn fat more easily as an energy source. So if we're talking about the marathon or talking about any kind of longer distance event, that's the point of the long run. You do your long runs most of them at an easier manageable pace for a long period of time. You're training your body to burn fat more readily, more easier. That's one of the big points of doing a long run. So those fat adaptations are best found through training adaptations, not diet modifications. If your goal is high end running performance. You might also be saying, but what about the wall Jake? What about this wall? I run the marathon, the wall comes and I just try to just... Christ my soul. I know. We can only store enough glycogen in our muscles and our liver for around 20 miles ish of continuous exercise intensity before you run out and then it's bad news bears. That's the point of the long run to train your body to burn fat more easier maybe in the beginning part of the marathon. Also, that's the point of glycogen supplementation during your race. That's why you take goopax, that's why you take sugary drinks, that's why you eat stuff during the race. Like you're gonna want to eat like two to a 400 calories of stuff during a marathon. Sorry anybody who's not doing a marathon. You have to continuously eat your hydration. You lead to my drinking problem. And your nutrition has to be on point for something like the marathon so that you don't hit the wall. Okay I will link my sources below. I know this one over two minutes. I'm sorry. I'm very passionate about this stuff and I want you guys to just have all the the thing is that just like eating for you and me, for normal people like practically eating a ketogenic diet is just it's just like what do you do? You go out to a restaurant and you're like I'm sorry I can't have carbs. Like what kind of world is that? That's a third of all energy sources. You have three macronutrients, carbs fat protein. When you take away one of them, there's only two left. Like what kind of world when you can't eat like like French pastry and you can't eat like dessert and like bon bon and like what kind of I don't know what kind of world it is where you can't eat chocolate croissants but I don't want to live in that kind of world. And by the way don't trust me. I'm just some guy on the internet. I probably bought this t-shirt. I don't even know what a run is. How do I calorie? What's a heel drop? Another thing. Find me an elite marathoner or an elite five care 10k runner who eats a ketogenic diet. I'm talking guys who run like sub 220 marathon, sub 13, 5k people who throw down. Find one of those dudes who eats a ketogenic diet. I would be on board with that all the way but it doesn't work like that. If you take candy and an Ethiopian runners and some of the best runners in the world, one of the primary staples in their diet is ugali which is basically cornmeal. Like their diet is like 70% carbohydrate. There's no way someone's going to run under 220 in the marathon eating ketogenic. Run when your body runs at high intensities it needs muscle glycogen to fuel itself. The best way to get muscle glycogen is to eat a carbohydrate rich diet. It's easily converted into muscle glycogen. That's just the way it works. There's a reason our body has this mechanism. Okay we only get faster. I want to get faster. I want to break 230 in the marathon man that'll be fantastic but the reason I did this video and I only pulled like two research studies out of dozens out of hundreds about ketogenic diets. This video, this conversation can be 10 times longer. I just wanted to show you guys a little bit how to look at something analytically and so when you hear something whether it's on the guardian which is where I started this whole thing from. Dr. Oz, you're on like diets.com or whatever it might be. You hear it but then you can kind of go into your own research and just really look at if it's specific and relative and relatable to you and I've been doing this, I've been doing this for years because I used to come from a place when I was younger where I didn't know I didn't have any education. I had no idea and so I tried everything. I spent so much money on supplements and all these like crazy diets and it was just like all I wanted to do was get better and get faster and be healthier and slimmer and fitter and all that good stuff and there's a ton of misinformation out there. So I made this video just to show how you can you can go yourself and look and refute and just check the research and really see like if it's relatable, if it's relative. You know we all want to get better and 99% of the time the best way to do this to reach your goals, to go to your next level in performance with running isn't to buy some supplement or try some crazy diet. It's just to put in the mileage. All right, putting that hard work, putting the dedication and the results will follow. Man when I started running my first run ever I ran like a 12 minute mile and when I went I was in high school I couldn't even break. Doing I ran a 5K in high school my best time was like 1926 or something like I could barely break 20 minutes. I could barely run 630 miles for 3 miles. Now I could run 630 miles for 26 miles. Over the basically 10 years since that point that progress hasn't been because of it eating some super food or made on some crazy miraculous diet. It's just because I've been running and I'm putting in the mileage, needing a normal balance diet and putting the time into the sport. So I promise you guys to be patient, love the sport, put time into it and the results will come back and seriously go eat some carbs like God how could you not just want to eat like a croissant right now? All right I'll see you guys later bye.