Cyclists Beware: The REAL Impact of Keto Diets on Performance
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- เผยแพร่เมื่อ 15 ม.ค. 2024
- Research suggests that a high-fat, low-carb Ketogenic diet could help you manage your weight while retaining lean mass and WITHOUT a decrease in resting metabolic rate!!
The catch?
Performance implications.
We dive into the science of Ketogenic diets for cyclists. Tune in to find out why you should think twice before going low carb.
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#TrainerRoad #GetFaster #ketodiet Okay #keto #lowcarb #highfat #carbs #Health #Fitness #athletes #cycling #triathlon #performance - กีฬา
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I destroyed myself doing keto and cycling. Wasted my time and got a burned out.
Were you in ketosis or just low carb?
I went high carb and put a ton of weight on (some fat) but my cycling speeds are the best they have ever been.
Now to lose the fat by strict low fat and long easy effort endurance rides, and hopefully my watts will increase at the same time as getting lighter and see a big improvement. I don’t think I would have improved on keto even though I seemingly started out great.
Plus I’ve smoked all my life and partied too hard. My oxygen efficiency is probably too crappy for keto
ROFL! Nobody gets fat-adapted in just 3 weeks. The goal of keto is fat adaptation. Going ketosis is the easy part. Getting fat adapted takes MONTHS. And when you are fat adapted you can do anaerobic efforts in quicker succession because you no longer suffer from lactic acid pain caused by carbs. It took me almost a year of keto diet to break my Strava PRs. I could ride 160kms without eating.
I was thinking the same. Weeks 2-4 was the worst for me in adapting. I didn't feel like I had decent power until 8 weeks in. I've been on the keto (meat and veggies) for about 6 years.
Is anybody willing to live with bad breath and constipation for months to test your assertion?
@@HopyHop1 I know many people on keto and low carb. I don't know of any that have constipation or bad breath. If someone does, they probably are lacking hydration and magnesium.
@@HopyHop1 i can smell ketones in my breath after hard rides. I do not suffer from constipation because my diet is full of fiber.
Keto to loose weight, then back to carbs for heavy training. Why does it have to be either or?
Keto is better 😉
You gain back all water weight when you stop keto. Losing water weight is what causes rapid weight loss on keto diets.
@@HopyHop1 the rapid weight loss is just an initial reaction. Once you get fat adapted the body starts consuming fats for fuel and you lose weight permanently. When I started cycling I was 83-84kg. Cycling got me to 73-75kg. Keto got me even further down to 65-67kg.
that is called the anabolic diet or more generally keto with carb cycling.
Great video!... I'm getting some quick carbs in then time to hit my TR workout!
Zach Bitter is not a ketogenic athlete. He is a LOW CARB athlete. Big difference.
Exactly. Zach lives low carb in general life but eats carbs on workouts and racing. The fact people can't understand nuance with diet is annoying af.
@@DerrickLytlephoto especially carbs for recovery after workout has been a game-changer! Glycogen restored so quickly!
@@DerrickLytlephoto NOT processed fructose though.... that's a whole other conversation. .
I'm a fan of doing a ketogenic period to avoid becoming too carb centric, during this time I adjust my training to a polarized approach.
You are a silly "fan".
Or maybe train metabolic efficiency so you use fat for low intensities and carbs for glycolytic efforts?
You can always use a keto block for weight loss and to make z2 riding easier to sustain and then go back to a normal diet for build and racing. It's very very easy to get out of ketosis just slam a bag of gummy worms...
You can lose weight on any frigging diet. Keto is no better than any other diet for losing weight.
@@donwinston Keto is easier for people who don't understand the insulin carbohydrate model.
@@seanreilly6618 The insulin carbohydrate model is horseshit. There is no evidence for it what so ever. There are a zillion studies that effectively disprove it. Anti carb twits will tell you that saturated fat is perfectly healthy and sugar is poison. They will also tell you that if you keep your insulin low you cannot gain weight and calories don't matter. In addition they will tell you that sugar/fructose cause fatty liver disease and diabetes. This is all horseshit.
Keto for weight loss is pointless. You'll gain all the water weight back once you include carbs in your diet again.
@@HopyHop1 not all ketosis is created equal, after you do lots of z2 training on the bike in one day even a whole bag of gummy worms may not provoke an insulin response strong enough to destabilize this ketosis. That is to say that a cyclist won't be cutting carbs to do a keto block because they will still be training a whole bunch.
I tried keto like 5 years ago, while training, and I used a blood ketone meter to monitor if I was stay in ketosis. I was able to eat alot more carbs on high intensity days and stay in ketosis (not high by 120g/hr on the bike standards, but a lot higher than 50g a day or whatever), I think if I remember right, sometimes as high as 200g per day. I did have like a week adaptation period where I had pretty low energy. After that training was fine.... I didn't do any races, but I could hit all the training zones without an obvious performance hit. But.... I don't think I really saw any benefits either.... I didn't lose any more weight that I would have eating the same calories of a "normal" diet. I don't feel like I had real performance benefit. I didn't really notice the supposed mental benefit. The only real difference I noticed is that the effects of alcohol were greatly intensified, one alcoholic beverage would feel like 4. It was also a pain in the ass, and the ketone blood testing strips were expensive.
There is NO BENEFIT IN BEING IN KETOSIS. That is stupid.
I feel like it's mostly straight forward. If you're a Ultra distance athlete, like +7 hour races, keto MIGHT be beneficial. It can also help some people lose weight and others with autoimmune disorders, otherwise it seems like an awfully difficult diet to uphold that will hurt normal performance and one that would be miserable for most people. I'd personally hate keto.
So if one is not counting on having to go past sweet spot, then keto is fine, go over for any period and things aren't going to go as well as one might hope.
Only problem is, 3 weeks is too short a time frame to get fat adapted. Need several months, thus the trials she quoted were worthless. But for young athletes, not a lot of incentive to bother with it.
I’ve gone over sweet spot easily in a 133 mile long race. Keto should only be used by people with epilepsy or something like that.
Ever tried to see how Dr Dan Plews does it?? He works around those problems listed here. Altough it is not a keto diet. It is a low carb diet.
I use keto in base season as a weight loss strategy then switch to high carbs when I need to start training hard. Keto is a wonderful weight loss tool as it keeps your hunger low.
You are silly. You can lose weight on any frigging diet. Keto is no better than any other diet for losing weight.
@@donwinston You can’t lose weight on the calorie surplus diet. So you are silly.
Also keto is easier for some to stay in a calorie deficit without intense hungry and carb cravings.
@@KS-iy5xr WTF? I never said you could lose weight on a calorie surplus diet. There is no evidence what so ever that a Ketogenic diet is easier to stick to than any other diet. You do not know what you are talking about. Ketogenic diet advocates are willfully ignorant pathologically alienated twits. They want to believe that everything doctors and scientists have been telling them for the last 100 years is completely wrong and that they are all incompetent and corrupt.
@@KS-iy5xr WTF? I never said you can lose weight on a calorie surplus diet. Calories in vs calories out is how it works. Short of cutting off a limb it is impossible to lose weight eating more calories than you use up moving your butt.
@@donwinston you said any diet so calorie surplus is the diet of most people. And you obviously want to go after everyone that likes keto.
It takes months for a high carb athlete to transition to low/no carb. 3 weeks is nothing!! Although, if you are racing, low carb cant keep up.
There is no rules against eating while racing.
Following a ketogenic diet has changed my asthma completely. Ivygone from using medication every day and, before and during exercise to not using any at all. I can still use carbs during long rides and still be in ketosis.
If anyone considers this, please do it the right way. You still need to eat healthy food and variation
No you dont. "Variation", you mean mixing harmful carbs with healthy meat? That's not healthy at all.
Maybe useful for ultra endurance events.
You can train yourself to shove 100g of carb per hour and not vomit, does the body use it all? Maybe or maybe not the Norwegians can tell us that.. I am pretty sure you can't train the liver to become super sonic at glycogenesis . Not to mention.. at race intensity the blood is shunted to the muscles.. how are you going to digest that lump of almond butter in your belly? Keto may work hiking the PCT low and slow .. smoldering.. not the fire you need when racing. They used to say "fat burns in a carbohydrate flame" .
Last year, I did a holiday/training camp and I was the only person on the hotel apart from a guy on keto diet. He was riding along with 100W max, I was training to get 120g of carbs down per hour and doing intervals. 😂
Well, that’s kind of funny because I’m 55 years old and my FTP is close to 300 and I do lots of VO two max intervals and I only eat meat. So not so much.
@@danfox8819
I'm a 60 year old breatharian with an FTP over 400 watts.
@@HopyHop1 that a lot of power for a 60 yr old
@@danfox8819
... a 60 year old that doesn't eat food or drink liquids (breatharian)
@@HopyHop1 400w with no food or liquid? Must be a world record.
Bad study , it was only 3 weeks! It takes a lot longer to be fully fat adapted.
Show me the best athletes at different sports who thrives in keto? Carb is king! Carb has always been for performance when all are equal!
@@jacklauren9359 Google Zack Bitter….keto and low carb have uses. I didn’t say which is better. I said this 3 week study was terrible because… 3 weeks is not an adequate amount of time to produce accurate results for the Keto subjects. It takes months to become fat adapted and more than that to become fully keto adapted.
I’m not in camp keto or high carb. My statement comes from a neutral perspective. Bad study.
Tried the keto thing(vegan keto) for about 4 months and never felt worse. I lost a little more weight but my breath was gross and my armpits were sweating oil😅 Thats the time of $5k SRMs so I have no idea what my power was but I know it was bad
Thats because you did vegan keto
@lyndonpung1534 I'm one person. I know even more non-vegans who did keto and had the same experience. The bulk of the people I know it's "worked for" weren't good athletes before taking up keto and only improved to being less bad of athletes after. They were going to improve anyway simply due to being new to training.
*I do know keto powerlifters(vegan and not) that have had luck. But they have the same body odor issues I had but they don't notice
I have a colleague who does non vegan keto and their breath is sooooo bad when they’re on the diet, I can literally smell them walk into the room 😭
@@StephanieLuff ha, sounds like my dog with her huge hillbilly overbite😅
Being on a low carb or keto diet does not mean you have NO glycogen for higher intensity, as glycogen can be made from fats and protein. Most of your training should be low intensity anyway so a low carb diet can work fine. You need a fair bit of time to train it though, which is why people who try it, including the so called studies, fail.
Exactly….so you start to wonder who posts these disinformation videos? Couldn’t be Vegan proponents?😂
loooool look at sean sako’s strava… enough said! #fatisfuel
I started as a carnivore. Then conquered my sugar addiction with that diets help. Now added healthy carbs is SMALL quantities. No swelling. Fast recovery. Much better mental health.
lol carnivore
@@christophertan3195 it's hilarious!
How much of your better feeling you think comes from what you stopped doing before as compared to what you are doing now, if you follow my meaning? I do believe if someone was having a very unhealthy lifestyle eating way too much processed foods (fats and sugars) then I believe they would get healthier and feel better switching to any, and I mean any whole foods based diets
@@888jucu hey I agree! I'm endurance athlete in past. And I'm going by the heavy aerobic base training compared to pre-heavy carb as to the same training post-low carb. Much respect for your comment. Thank you.
Also check out some of the recent Tim Nokes appearances.
I have and his examples are not convincing
@@888jucu Check out Dr Robert Lustig. I agree about the examples not being convincing.
@@888jucu th-cam.com/video/dBnniua6-oM/w-d-xo.htmlsi=eMG8r7Fg73ZVUjS_
@@888jucu here's the link!
As a KETO athlete, we’re NOT doing this for weight loss😂. I exercise fasted & titrate glucose in just prior-during-immediately after, with protein consumption soon. NONE of your mentioned studies were appropriate as being nutritionally ketogenic & fat adaptation takes many months and NOT a quick fix. Ck Dr Tim Noaks interviews.
Can you clarify your meaning "titrate glucose in" and quantify what you are doing?
@@888jucu It can be 5-20g per hour depending on your intensity goal. Research Prof Tim Noakes and binge watch his videos.
What I understand from this is, don't bother with keto if you're a racer, but it's probably fine if your doing bikepacking or touring . I've heard it can make your breath smell foul, and also body odour. That would be enough to put me right off🤢
Yes, that’s what you heard on this video. If you want to race your bike and go fast then don’t do keto or heaven forbid carnivore. This video is useless information. I race my bike plenty fast and all I eat is meat videos like this are so pathetic because they don’t use any proper information to explain these concepts. All their interested in doing is trying to disprove something that they don’t understand.
@@danfox8819Fat oxidation for the generation of ATP consumes more oxygen per ATP than carbs. This is the basic bio-chemistry here and is irrefutable
@@888jucu in a three week study, you are absolutely right. You should take a look into some of the studies being done at the University of Pennsylvania. You might find a different result, as they are looking at athletes that have become extremely efficient converting medium chain triglycerides. Glucose and onward to ATP. This was my specific critique of the study that was presented on the video. After three weeks of a low-carb protocol, you are nowhere close to becoming efficient at the conversion. Also, the study they presented wasn’t even a low-carb in the true sense of the definition. So you can expectto see even less efficiency with a 10 to 20% carbohydrate intake, even though it is low compared to the typical recommendation
@@danfox8819agree. Keto adaptation (for performance , not basic survival) takes months. But even when you are super adapted you’re still going to need carbs once you go into an anaerobic state. And I’ve also seen a study where the more efficient you are at burning fat, the less efficient you are at burning carbs. So you end up scarifying a great chunk of your exercise time. Let’s be realistic, no one rides always below the anaerobic threshold! Unless you’re doing slow rides and avoiding climbs or strong head winds 😂
I’ve been keto for one year, then regular diet, then back to being keto for another year and although i could ride 4-5h fasted, I could never go past 200w for long or i would feel my legs burn. Also recovery between rides would take 2 to 3 times longer when on keto. Best practice? A combination. Do base period and z2 rides on no/low carbs and as intensity goes up fuel with carbs to get the best of both worlds. Pros do it. So I guess we can also benefit from it if done correctly
@@danfox8819 I dont see why 3 weeks, 3 months or even 3 years of so called "fat adaptation" is going to change the underlying biochemistry here. The bottle neck is your VO2 max i.e your bodies carburettor as it where so unless fat adaptation somehow allows you to breathe in and absorb more oxygen when burning fats instead of carbs you will always have more ATP per litre oxygen when processing carbs. The limiting factor to ATP production is oxygen uptake and from the biochemistry in converting either carbs or fats to ATP the carbs produce more ATP per litre oxygen, end of story. If you have found a way to bypass this or hack the biochemistry somewhere then please share
ill go keto if i wana sit at 100 watts otherwise it's not my cup of tea
Keto can harm the thyroid and liver if done too strict and too long. There has never been a long term(decade) study of a keto athlete because nobody is willing to participate!
do you have references to this?
@@giannimariani9744 there are many articles that reference the side effects of those trying a true keto diet that involves extremely low carbohydrate consumption. Cutting fat out of your diet is the single most important action if trying to lose weight. Fat(1 gram)contains 2x the calories than carbs and protein so why eat something that is 2x hard to burn? Just eat low fat and nutritious meals that will aid your body in being healthy and try your best to get 30mns of exercise each day.
The relentless jump cuts are obnoxious and unnecessary. Your community likes science based content generally, you don’t need to tik-tokify things to death.
I feel the tiktok science make its way into to the youtube since....
The science quoted here is questionable at best. My understanding is there are some more comprehensive studies regarding the Keto/LC and sporting performance diet coming this year. There is also some scientific evidence pinpointing an athletes mental capacity or perceived effort capacity to perform at high levels regardless of diet, which needs to be further examined.
Paula Newby Fraiser & other World Champion athletes know this & live this way but don’t advertise it bc their $$$$ comes from corporate sponsorship of artificial “athletic” carb foods & candy.
@@CarnivoreDMD what horsesh!t
No one is really saying that keto is better for short stuff.
Maybe not for cycling but there are track athletes that do this, I still think its a terrible idea and I expect a lot more people to have kidney problems over the next 20-30yrs
Nutritional ketosis is reparative for kidney disease(and cardiovascular & liver & dementia etc etc)
@CarnivoreDMD the studies showing that are less credible than the studies that claim vaccinations don't do anything
😂😂😂 What you failed to mention is a fully keto adapted athlete who also uses glucose during an event and runs effectively dual fuel! What I love about being keto is I never bonk! I am bonk proof! Add in some carbs during exercise and power is amazing. But go ahead and keep eating carbs. 😂😂
BINGO! But “they” don’t want to hear this and will just keep saying the prepackaged “exercise” candy propaganda funded by Coke, Gatorade & Powerbar etc
exactly... they have gels and bars to sell so the story needs to be we need to eat this every hour or more.@@CarnivoreDMD
Im also bonk proof if I ride slow enough.
Naw! I'd need to be Maffetone all day
Your “study” that you cite was for a three week timeframe. The minimum time for adaptation to utilize medium chain fatty acids as an efficient energy source is three months, but Other athletes, especially older ones the adaptation can take a good six months. You should really find someone who actually understands metabolic science to make a proper video about the subject instead of some 20 year-old that just holds up a “scientific” paper. you should hire an actual scientist to explain how this works because this video is useless information.
@danfox8819 Thank God for an unbiased scientist like you to attack a scientific paper where I am sure the ones that put it together understand metabolic science more than you. But you have too much confirmation bias to ever see an outcome that is not what you want.
@@KS-iy5xr three week study. Useless. Everyone knows that it takes months for the body to synthesize the enzymes necessary for the efficient metabolism of medium chain fatty acids into glucose. Why conduct a study for three weeks when the adaptation is far from complete? That is the science
@@KS-iy5xr three week study, useless. Everyone knows that it takes much longer than three weeks for the body to produce the enzymes needed to efficiently transmute medium chain glycerols to glucose. This is the science. Why construct a study that doesn’t allow for the adaptation necessary? Makes no logical sense. Maybe they ran out of funds and had to cut the study short 🤣🤣
@@KS-iy5xr but what about the argument itself? it seems plausible that a 3 month adaption might yield better results
Two or three weeks is not enough for Keto adaptation in mere mortals let alone elite performance. You need to look at Tim Noakes' and Stephen Phinney/Jeff Volek's work on this. You can get faster on carbs, but you're shortening your life and doing immeasurable damage. There is a lot of good in here, but the conclusion is wrong.
I can't understand why any cyclist would think you would be fastest/better high end performer with out enough carbs. Keto isn't a bad ting it just won't help your high end power.
I am proof that keto works. I broke my Strava PRs within a year of doing keto. Will never go back to carbs. Keto almost feels like I was cheating LOL
@@dtmateo How the hell does you breaking your PR translate to an elite athlete up against the best in the world? Not trying to rain or ur parade here but have you ever considered that the PR you broke was broken specifically because it wasn't that great and that you are just relatively fitter than your former self possibly bcos u trained better or smarter? just saying 🤷♂️
@@888jucu because my PR has been standing for more than four years and I am getting old into my mid 40’s and have been in constant decline over the years. I did not go keto for performance. I went keto for health reasons and was willing to sacrifice cycling performance because at the state that I was in I had nothing to lose anymore. It was a complete surprise for me that keto improved my performance. It’s like I’m 4 years younger.
Carbs for the win