| > There is plenty of work showing that physical endurance increases after extended periods on keto Not really. Yes, athletes do suffer an adaptation, but it's basically about returning to near baseline levels (i.e. from sucking badly to sucking less). And as a matter of fact, the peak performance never recovers to full capacity ;-) Here's a list of studies on this subject — all of them showing a dicrease in performance: - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2279002/ - https://www.ncbi.nlm.nih.gov/pubmed/14967870 - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4113752/ There's also this one that shows no difference in endurance performance at low/moderate intensity, a far cry from your claim: https://www.ncbi.nlm.nih.gov/pubmed/6865776 And endurance exercise could see a benefit in some circumstances, although this is highly debatable, however also in athletes a keto diet can lead to lean mass being lost: https://commons.lib.jmu.edu/master201019/109/ |
You admit and acknowledge an "adaptation" in this comment, but in another reply to me where I talk out the keto adaptation, you replied:
>everything you're saying is a complete myth. Define what it means for the cells to adapt for "running on ketones". There's no such thing.
As previously provided:
A ketogenic diet (KD) involves using fat, a high-density substrate, as the main source in daily calorie intake while restricting carbohydrate intake [21,22]. In this way, the liver is forced to produce and release ketone bodies into the circulation [23,24,25,26]. This phenomenon is called nutritional ketosis [27,28,29]. Over time, the body will acclimate to using ketone bodies as a primary fuel, which is called keto-adaptation, an element of fat-adaptation [30,31,32]. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6410243/
>Several days of dietary carbohydrate restriction to levels < 40–50 g/day, with moderate protein, results in increased circulating beta-hydroxybutyrate (BOHB) by an order of magnitude. When maintained for several consecutive weeks, the metabolic state of ‘nutritional ketosis’ awakens a dormant set of genes and metabolic programs that counteract insulin resistance and manifest in several positive health outcomes. This process, referred to as ‘keto-adaptation’, is characterized by accelerated rates of whole body fatty acid oxidation, while glycolysis, insulin concentrations, insulin receptor activation and signaling, constitutive inflammation and oxidative stress are all decreased. https://www.sciencedirect.com/science/article/abs/pii/S24682....
>Here's a list of studies on this subject — all of them showing a dicrease in performance:
I think most agree for high level athletes in anaerobic sports ketosis isn't going to be the best diet for athletic performance, but these studies don't really support what you claim
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2279002/
>In conclusion, in this study we have demonstrated that VLDL-TG made a significant contribution to fuel utilization during exercise after adaptation to a fat-rich diet. The increased total fat oxidation observed after fat diet adaptation originated from both a higher plasma FA oxidation and utilization of VLDL-TG, and thus circulating VLDL-TG should be included among the lipid fuels that may be utilized during exercise.
- https://www.ncbi.nlm.nih.gov/pubmed/14967870
>Adaptation to a 6-week HFMP diet in non-highly trained men resulted in increased fat oxidation during exercise and small decrements in peak power output and endurance performance.
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4113752/
This is the most supportive of your position, but it still acknowledges the benefits of ketosis
>It can be concluded that long-term, high fat diets may be favorable for aerobic endurance athletes, during the preparatory season, when a high volume and low to moderate intensity of training loads predominate in the training process. High volume training on a ketogenic diet increases fat metabolism during exercise, reduces body mass and fat content and decreases post exercise muscle damage.