Endurance athletes who eat few carbohydrates burn twice as much fat as with conventional carbohydrate diet, for identical performance by using ketogenic diet which more effective and it will give great outcome.
Do we really eat pasta the night before a marathon? A study published in Metabolism: Clinical and Experimental, seems to go against the dogma of the regime “pasta party”, starchy and other carbohydrates for endurance runners: Athletes who follow a ketogenic diet, low in carbohydrates have an oxidation rate much higher fat for equivalent performance.
A ketogenic diet is to reduce intake of carbohydrates, fats and increase sharply, with the consequences that the body draws on its fat stores: the fat is converted to ketones, which can be used by cells as an energy source or as an alternative to glucose. This diet is often accompanied by significant amounts of coconut oil. The effects of the ketogenic diet have been studied for years in the field of health, especially in diseases such as epilepsy, Alzheimer’s, cancer, Parkinson …
But recently, this plan has been adopted by a growing number of sports, which therefore undermine traditional pasta, rice and other carbohydrate overload. One can wonder whether this diet does not harm performance.
To find out, a US study has involved 20 endurance runners aged 21 to 45 who were good performances in races of 50 km or more in triathlon. The athletes had similar characteristics regarding their performance, their age, their training and their maximum oxygen capacity (VO2 max). 10 of them were following a diet low in carbohydrates: 10% carbohydrates, 19% protein and 70% fat. The other 10 had a high carbohydrate diet: 59% carbohydrates, 14% protein and 25% fat.
Since it takes weeks for the body adjusts to a ketogenic diet, the average length of the ketogenic diet was 20 weeks. The tests lasted two days. The first day, the athletes ran on a treadmill to determine their maximal oxygen consumption and peak consumption of fats. On the second day, the athletes ran for three hours on a mat in an intensity equal to 64% of their maximum capacity for oxygen.
Results: The peak velocity at which the fat was burned was 1.5 g / min for runners with low carb diet(ketogenic diet), twice more than the others (0.67 g / min). But there was no difference in oxygen consumption, fatigue perceived or energy expenditure. The contribution of fat during exercise was 88% among athletes in low carb diet and 56% for others. The muscle glycogen levels remained similar.
Jeff Volek, lead author and professor at the University of Ohio State, “These low-carb athletes were spectacular fat burners. Their fat burning peak and the amount of fat burned three hours running on a treadmill were considerably higher than the athletes with a high-carbohydrate diet were able to burn. ”
This new study suggests that there is a large reserve fat as possible when carbohydrates are lacking and we underestimated the amount of fats that humans can burn. The ketogenic diet and provide an alternative to carbohydrates for endurance athletes. The ketogenic diet is a bit restrictive, but it can be tasty.
The opinion of healthmagazinehouse.com: The idea that a high carbohydrate diet is necessary for good athletic performance has gained popularity in the 60s when it was shown that lack of muscle glycogen was associated with the fatigue and a high carbohydrate diet could maintain muscle glycogen levels and performance. But this model of thinking is changing rapidly.
There are 15 years the “low carb” diets, Atkins-type, have appeared in athletes, then there’s ten years have seen many athletes as Novak Djokovic adopt a gluten-free diet , resulting in fact a decrease in carbohydrate intake. More recently, the paleo diet has gained popularity among athletes, a regime that does not prohibit carbohydrates but also leads to consume less.
The ketogenic diet is a new step, since in this case carbohydrates from all sources are greatly reduced. Already experienced there a decade by US Olympic teams, it pierces today. While the carbohydrate regime reigned supreme so far, one can predict that athletes will now have a wide range of dietary preparation methods, ranging from all carbohydrate ketogenic, according to the type of sport, the period of year (preparation or competition), morphotype and of course the food tolerances.
What give migraines dieticians and nutritionists who follow them! healthmagazinehouse.com was the first, for example, reported that the power mode of the All Blacks in rugby, had largely evolved in recent years to accommodate more body fat and less sugar.