The One Diet That Triathletes Should Fear
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- เผยแพร่เมื่อ 1 ก.ค. 2024
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Why the ketogenic diet is potentially so harmful
As a sports nutritionist I'm all about finding the best way to optimise performance and health. Low carb diets or ketogenic diets for endurance athletes have been touted as a way to improve performance... But does the evidence agree with this?
Is a ketogenic diet for triathletes beneficial, and can a ketogenic diet improve endurance performance?
In this video I'll delve into the research surrounding low carb diets for athletes and whether it might benefit performance, and whether a ketogenic diet is healthy for athletes.
00:00 Introduction
01:56 What is a Ketogenic diet?
03:26 Potential health benefits of a ketogenic diet
03:46 What evidence is there for performance?
05:21 Potential health risks of a ketogenic diet
06:46 Unsupported benefits of a low carb diet
09:01 Periodised carbohydrates
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Hi! I'm James. I'm a Sport and Exercise Nutritionist and I make videos on nutrition to give people simple, clear and easy to use information on a range of subjects. I focus on triathlon and how triathletes can use nutrition to help properly fuel their training and racing.
In my day job I work as an Advanced Clinical Practitioner in General Practice, or Family Medicine for those of you not in the UK, and work in a busy NHS GP practice. I'm a Specialist Paramedic by background and have full independent medicine prescribing rights.
Advanced Clinical Practitioner in Family Medicine, BSc, PGCert
Registered Sport and Exercise Nutritionist (SENr)
MSc Sport and Exercise Nutrition
Nutrition Consultant for Hurry The Food Up
Great Britain Age Group Triathlete
Qualified L2 British Triathlon Coach
I am not affiliated or sponsored by any brands, companies or products that I mentioned or show in my videos. My aim is to make these videos free from any sort of bias!
These videos shouldn't be taken as direct, personal advice on medicine or nutrition but more for information purposes based on the latest research and evidence. Unless otherwise clearly stated, this information is more suited to adults as under 18s have different requirements and considerations. I'm happy to answer any questions you might have as an individual though!
Contact: James@nutritiontriathlon.com
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I couldn't agree with you more James. After reading several books on keto (including Noakes') and trying it myself for 13 months (yes, I really tried hard to make it work), I came to the conclusion that you just can't run fast. Sure, I was able to run even 36K fasted, but I just didn't have any speed. My HR was higher than normal. I felt heavy like a truck. Running was miserable and didn't do any racing.
Went back to normal diet (50% carbs, 25% fat and 25% protein, min 2g/kg BW) and feel light and fast again. Now I'm able to run a variety of paces, from super slow recovery runs (with zone 1 HR) up to high intensity intervals and sprints. I'm now racing more often and improved my PBs at all distances (5K, 10K, half and marathon).
I don't see how people can claim they smashed their PB after going keto. They must have been really slow before, and the speed gain was probably due to weight loss.
I'm just sharing my _personal_ experience, I'm not trying to convince anyone! I'm not a doctor so don't take my word for medical advise.
Thank you for sharing this. Genuine, personal experiences like yours are so insightful.
I know it's very much an individual thing and personal preference can and should be an influence on someone's diet, but when you look at the evidence it's just so hard to make a case for ketogenic diets in the athletic population (or to be honest, anyone who doesn't have a specific medical reason!). And I'd agree with you re: PBs and the reason behind them - probably not directly due to the diet!
Glad to hear things have sorted themselves out now and that you're back on track with your running 🙂
Hey James great video. I’m not sure if you’re done it before but could I get your opinion on zero calorie energy drinks and their potential harms / benefits please? Thanks very much
Hey, thank you! I haven't covered this before in a specific video. Just so I know we're on the same page, do you have any example of what you mean by zero calorie energy drinks?
@@NutritionTriathlon Thank you I appreciate the reply. White monster for example being one. I’m conscious of how it fits into a relatively balanced diet and incorporated into training etc. Keep up the content it’s extremely informative!
There seems to be a research bias rather than a defined answer to a proper diet for training. And, the bias seems to be toward researching the effects of carbohydrates. Would be nice if the amount of research was more balanced among all the macro-nutrients.
I wouldn't say that's the case. There are plenty of studies examining fat and performance - they just typically don't show positive results. Don't get me wrong, more would be better for sure but there's enough (and good quality) evidence to show a clear discrepancy
I feel like carbs have a bad rep which I feel is more to do with bad carbs ie crisps
I would agree with you. I think people misunderstand carbs and the term. However, for clarity I wouldn't say crisps are inherently bad! It's all about context (moderation is key!)
Nutrition recommendations are controversial. Your take on keto has limited studies to support it is not really valid because it is like we should not buy an electric car because there are few on the road. For an amateur like me with a vo2 max of 60 at 69 yrs old, performance to win is not the goal, but rather the goal is endurance and longetivity. I rather be healthy than trying to screw up my health with carbs just to win an event which i am not. I rather be among the best for 3-4 hrs bike ride climbing the hills of Spain in a very competitive way. If you do your yearly blood test, this is where you see the real health score.
Hey, thanks for the comment as I always enjoy other views!
Your suggestion and analogy is flawed re: cars, because we DO have a lot of data to support carbohydrate consumption as part of a healthy diet in appropriate amounts, such as the Mediterranean diet (as mentioned in the video). And we have data to say that high fat consumption is unhealthy. Yes, things may change over the coming years and that's the case I'll revise my view, but until then? Why not use the data we have?
As I mentioned to someone in another comment, it's also not about overconsuming carbs, it's about moderation.
Who paid for the fat v sugar research in the 1960's 🤔🤔 C'mon James you cant be that narrow minded surely. You only have to walk down any street with your eyes open to see all the overweight and obese people and type 2 diabetes at an all time high.
The research we have from the 1960s is not the research we have now, and I'll use the latest we have 🙂
Yes, we absolutely have an issue with obesity and type 2 diabetes. But to simply link that to carbohydrates/sugar as a blanket is wrong. It demonizes a valuable food group and it misses the nuances.
The root of it is excess calorie intake, regardless of what gets someone there (carbs or fat), with so many contributing causes to excess calorie intake. Yes, refined sugar and hyper-palatable food play a part in it. But again, that misses the point. In an otherwise healthy human, appropriate carbohydrate intake is perfectly safe and healthy, and supports an active lifestyle.
@@NutritionTriathlon again the same science is encouraging people to consume excess amounts of carbohydrates 120gph etc, Im cycling with 30yo cat 2 lads that are literally shoveling in carbs like they're going out of fashion on training rides, while I'm fasted?
Yesterday we rode a 100 miles, after 4hrs I took my 1st beta fuel block only because the terrain and pace got Leary, don't get me wrong, I'm certainly not against taking in carbs but c'mon, this is getting ridiculous, adverts are encouraging people to smash carbs for the sake of it, there pockets are full and will also eat at the cafe stop, I'm just sitting there with my black coffee.
Loads of things wrong there with what you've said. Please bear in mind this isn't personal at you, just highlighting the issues 🙂
1. Refer to my "appropriate carbs" statement. I can't specifically comment on your peers patterns, but it's about having an adequate amount of carbohydrates, not more than that. Could be that those riders need a significant amount of carbs to keep up with their power output and training volume. Regardless, I'm not pushing more carbs than are necessary.
2. The science isn't suggesting people take 120g per hour as a blanket. Again, nuance. Can some people tolerate it? Yes. Is it beneficial in specific scenarios? Yes. Should it be all the time? No. Can everyone tolerate it? No. Don't confuse possibility with appropriateness. That's a matter of knowledge.
3. You're doing a 4 hour fasted ride... Should you be? Because there's no good evidence to support that, and it could easily be making your ride harder than it should be and negatively impacting your future training.
4. I'm glad they eat cake at a cafe stop. Cake is fun.
Don't fall for the propaganda mate. We have so much more research now than the old fat v sugar research you are referencing.
Just looking at professional fields should be enough. If carbs were bad for performance some keto monster would have been there right now. If that's not enough to make you at least look into the research I don't know what will
@@ArkesPim btw I'm not a keto athlete but I do believe in lower carb approach at certain training phases, I do use carbs when required but have suffered tremendously with gut issues at ironman distance and therefore had to seek a strategy that works for me especially in the latter stages of a 9hr+ race.