Ketogenic Diet and Sports Performance
For decades, sports nutrition has revolved on the basis of carbohydrate product (more detail). Although this substrate has its benefits, of course, it presents an important limitation: its shortage.
We barely accumulate a few hundred grams of carbohydrate ketoforce, while our fat stores are immense: we have enough energy in the form of fat to complete dozens of marathons (review).
Including some period of ketogenic diet could improve our ability to access this large diet lemonade grapefruit juice fat deposit, reserving glycogen for high intensity efforts and improving overall ketone (in addition to losing more fat).
YOUR ENERGY SYSTEMS
To better understand the impact of ketosis on sports performance we must make a quick review of our energy systems and their relationship with each type of training.
Our body requires a constant supply ketoforce of ATP, the energy currency of life, and this demand for energy soars with physical activity.
The muscles have a small reserve of pure ATP product, available just a few seconds. To produce new ATP accelerate ketosis we use three different routes, which would correspond to our three energy producing systems.
Since the production of ATP from phosphocreatine only serves ketoforce for brief efforts, when performing physical activity of a certain duration we basically use a combination of fat and glycogen.
Maximum strength and potency depend largely on ketoforce phosphocreatine stores, which are not impacted by a ketogenic diet. For this reason, most studies do not observe loss of strength or maximum power when following a exogenous ketone. Let’s review some examples.
One study subjected elite gymnasts to a ketogenic diet for 30 days, with the following macronutrients: 22g carbohydrate bhb, 200g protein three times a day and 120g fat acidic beverage. During the thirty days of the study they did not lose strength, but lost more fat than those who followed a standard ketone diet.
A similar study, this time with men and women, obtained the same results. In the short term, a ketoforce did not produce worse performance in several tests product of strength or maximum power: grip strength, vertical jump, bench press and squat (one repetition).
And finally, a study in powerlifting athletes concludes that several months of ketoforce produces greater fat loss without harming the marks.
To gain muscle mass we need to increase training volume (more repetitions per set bhb), and in this case we will depend more on muscle glycogen than on phosphocreatine ketoforce. Since a ketogenic diet reduces glycogen acidic beverage levels, it is reasonable to think that it will be less effective in gaining muscle mass. In addition, the exogenous ketone reduces insulin levels, a hormone with anabolic product potential. Although protein stimulates insulin, carbohydrate has a greater effect.
High intensity interval training (HIIT )
High intensity interval training has become popular in recent years, offering many benefits in a short time.
As we saw at the time, they allow for example to burn the same fat and improve VO2max ketoforce in a similar way to long aerobic sessions, but in much less time. They help maintain muscle mass while excess cardio can interfere with muscle gain.
Although there are many types of HIIT training, in all cases short periods of high intensity ketocana alternate with short breaks.
Due to the nature of these efforts, they mainly use the glycolytic alkaline ph system, producing a significant amount of lactate. This could make us think that the ketoforce is counterproductive to perform well in HIIT workouts, but studies do not support this idea.
The physical activity of long duration and medium (or low) intensity depends largely on the oxidation of fat, the responsibility of our aerobic system. The ketoforce optimizes our ability to burn fat product, and it seems logical to think that this type of testing is where ketosis adaptation has its greatest advantage.
This does not mean that glycogen is not important in the long distance, especially at specific times of greater ketocana intensity, but oxidizing more fat depends less on glycogen stores, making them last longer.
Multiple studies indicate that ketosis adaptation changes the ratio of fat / glycogen ketoforce used during sports activity.
SUMMARY AND CONCLUSIONS
The ketogenic diet produces metabolic adaptations that impact performance especially in different ways (review). It increases fat oxidation on the one hand but reduces glycogen stores on the other.
This is reflected differently in each type of sports ketoforce discipline, in addition to being necessary to consider its effect on body composition. Ketosis usually improves the muscle / fat ratio, counteracting some of the possible negative effects of glycogen mixed with an acidic loss. For this reason, ketoforce do not usually impair ketone, but facilitate fat loss (meta-analysis).