Ketogenic diet vs standard high carb diet for runners

AOL Lawyer wrote:

"Eat real, low-processed food, all you want, avoid plants"

FIFY

Let me know when you set a world record or anyone does using this.

Here is a fantastic deep-dive into metabolic flexibility over a wide range of competitive events:

https://kogalla.com/blogs/news/michael-mcknight-runs-100-miles-on-zero-calories

Useful info even if you aren't keto.

YMMV wrote:

Here is a fantastic deep-dive into metabolic flexibility over a wide range of competitive events:

https://kogalla.com/blogs/news/michael-mcknight-runs-100-miles-on-zero-calories

Useful info even if you aren't keto.

Wrong link

There are a lot of people who complain about their body and their weight, but in fact they only should take care of them by doing sport or changing their alimentation. For example trying a new diet with a balanced food list. I tried the ketogenic diet and it helped me burning fat and changing my lifestyle in a better way. I am very happy that my friend showed me this keto food product list and it motivated me to eat healthier.

https://ketodietapp.com/Blog/lchf/Keto-Diet-Food-List-What-to-Eat-and-Avoid

JoanneFraser wrote:

There are a lot of people who complain about their body and their weight, but in fact they only should take care of them by doing sport or changing their alimentation. For example trying a new diet with a balanced food list. I tried the ketogenic diet and it helped me burning fat and changing my lifestyle in a better way. I am very happy that my friend showed me this keto food product list and it motivated me to eat healthier.

https://ketodietapp.com/Blog/lchf/Keto-Diet-Food-List-What-to-Eat-and-Avoid

My sister also recommended me this diet

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the argument for a keto diet is really limited to ultra runners. What you are trying to do by adopting a keto diet is to make your body extremely good at metabolizing fat for fuel vs. carbs. Since your body has enough carbs for 2 maybe 3 hours of running working to become "fat adapted" doesn't really help in races shorter than say a 50K. Some ultra runners follow a keto diet but even with ultra runners it is probably a pretty small subset. For some unknown reason a keto diet also helps some epilepsy patients stop seizures that don't respond to normal anti-seizure medication.

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Interesting Indonesian language posters.

There are quite a few scientists out there who specialize in the keto diet who tell us that it is not fat that causes plaque and coronary artery disease, heart attacks, obesity et al, but overconsumption of refined carbohydrates.

For example, the Ancel Keys 7 Country Study that started this myth 60 years ago or more has been debunked many times over.

Now I did keto for about a year. Loved it. But, alas, when running up small mountains requires an effort that needs glycogen. My 100-mile bike rides didn't. I'd rather run and on occasion run at a high effort (not fast, never have been, even slower now, but it is the effort not the eliteness of the runner that requires sugar).

I would go back to keto if it would allow me to run at a high effort. I studied it pretty hard for a spell, and there are a lot of myths about how the body deals with a keto diet......some of them are in this thread.

If you are truly interested in learning about it seek out some Youtube videos from Drs. Stephen Phinney and Volek et al.

It is the overconsumption of refined carbs that have caused the epidemics of obesity, type 2 diabetes, and cardiovascular health issues NOT cholesterol.

Maintain a healthy carbohydrate consumption.

Carbohydrates should make up between half to seventy percent of your diet.

About 50% to 70% of your diet should be carbohydrates.

“If you're a runner or someone who performs the regular cardiac exercise, resist the impulse to go on the low-carb bandwagon because you need them for energy,” Patton advises. Glycogen is the fuel that carbs provide to the body. This energy is subsequently stored in your muscles, allowing them to perform better. You will feel tired and sluggish if you do not consume enough carbohydrates or if you completely eliminate carbohydrates from your diet.

“If you run one hour per day, aim to eat roughly five to seven grams of carbs per kilogram of your body weight. For endurance runners who train one to three hours per day, six to ten grammes of carbohydrate per kilogram of body weight is required,” Patton advises.

Here’s how to calculate how many carbs you need:

To begin, divide your weight in pounds by 2.2 to convert it to kilograms.

Then double that figure by the recommended carbohydrate grams of 5-10.

So, if you're 150 pounds, your weight is 150 2.2 = 68 kilos. Then you'll need 476 grams of carbs (68 kilos x 7).

Pack in plenty of protein

Protein assists in the growth and repair of muscle tissue. Muscle growth is aided by the correct quantity of protein, especially with strength training.

Here's how to calculate how much protein you'll need to run for one to two hours:

To begin, divide your weight in pounds by 2.2 to convert it to kilograms.

Then double that by 1.2 to 1.4 grams of protein per kilogram of bodyweight, which is the typical amount of protein consumed by moderate routine runners.

So, if you're 150 pounds, your weight is 150 2.2 = 68 kilos. Then multiply 68 kg by 1.2 or 2.2 to get 81 to 95 grams of protein.

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There seems to be an assumption that doing Keto means that there no longer is glycogen storage. Wrong.

Gluconeogenesis (formation of glucose) occurs all the time, to keep your blood glucose levels high enough to feed your red blood cells ( and supply glucose for glycogenesis (formation of glycogen). So, you can still do high intensity training to stimulate glycogen storage, and keep up your 'catalytic chemistry' for decent glycolysis (anaerobic ATP production utilizing glucose or glycogen). But it will take a longer time for your body to reestablish glycogen levels, since you have to create it the hard way (by using leftover amino acids and glycerol from the breakdown of triglycerides).

RyecorDone wrote:

There seems to be an assumption that doing Keto means that there no longer is glycogen storage. Wrong.

Gluconeogenesis (formation of glucose) occurs all the time, to keep your blood glucose levels high enough to feed your red blood cells ( and supply glucose for glycogenesis (formation of glycogen). So, you can still do high intensity training to stimulate glycogen storage, and keep up your 'catalytic chemistry' for decent glycolysis (anaerobic ATP production utilizing glucose or glycogen). But it will take a longer time for your body to reestablish glycogen levels, since you have to create it the hard way (by using leftover amino acids and glycerol from the breakdown of triglycerides).

Sort of true. You will have an inability to load muscle glycogen to the same levels after exercise and not fast enough for the next workout. Therefore… you will not be able to train and recover at the same levels you would have. So, why do it?

BTW… thank you for once again digging up this worthless topic for the readers of this board. What is your end goal here?

Interested too. Maybe there is something to add?

anyone know what happened to YMMV?

I suspect he morphed into Carmine9.