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Ketogenic low‐CHO, high‐fat diet: the future of elite endurance sport?
Low-carb, high-fat ketogenic diet as a potential approach for top endurance athletes
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Abstract
Keto-adaptation may double exercise fat use to ∼1.5 g min within 3-4 weeks in elite athletes.
- A ketogenic low-carbohydrate, high-fat diet significantly enhances muscle .
- Fat oxidation rates can shift from approximately 45% to 70% of maximal aerobic capacity during exercise.
- There are reciprocal reductions in carbohydrate oxidation, which may impair glycogen use in high-intensity exercise.
- Current evidence does not strongly support normalization of muscle glycogen content with long-term adherence to K-LCHF diets.
- Individual responses to K-LCHF diets vary widely among endurance athletes.
- Periodization of K-LCHF with high carbohydrate availability may not provide benefits over standard sports nutrition guidelines.
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Key numbers
1.5 g min
Increase in Rate
Maximal rate achieved after K-LCHF adaptation.
−1.6%
Performance Change in 10,000 m Race
K-LCHF group showed a decrease in race performance compared to HCHO.
6.6%
Improvement in HCHO Group
HCHO group improved significantly in the same race.