Is the Ketogenic Diet Good for Athletic Performance? A Quick Review

A plate of crispy bacon

Athletes are constantly on the lookout for dietary strategies that can enhance performance and support training goals. One popular approach that has gained attention in recent years is the ketogenic diet. But is it really beneficial for athletic performance? Let’s dig into what the ketogenic diet entails and how it may impact performance.

What is the Ketogenic Diet?

The ketogenic diet (often referred to as "keto") is a high-fat, low-carbohydrate diet that aims to induce a metabolic state called ketosis. In this state, our bodies begin to rely on fat as the primary source of fuel instead of carbohydrates, resulting in elevated serum ketone levels above 0.5 mM. To achieve ketosis, the general guideline is to consume less than 50 grams of carbohydrates per day—that’s roughly equivalent to just two medium bananas or a little over a cup of white rice.

Nutritional ketosis is not inherently harmful to the human body. Many individuals can experience changes in body composition with a sudden decrease in carbohydrate and total calorie intake. However, how does this dietary shift translate to athletic performance?

Keto and Athletic Performance

Endurance Performance: The evidence on the ketogenic diet for endurance performance currently suggests a neutral or detrimental effect when compared to higher carbohydrate diets. Generally speaking, higher carbohydrate intakes have been shown to lead to better performance outcomes in endurance sports, particularly when exercising at higher intensities.

Strength Training: When it comes to strength training, the ketogenic diet may not compromise performance as much as it does in endurance sports. Research suggests that individuals on a ketogenic diet can still achieve comparable strength gains to those consuming higher carbohydrate diets.

In summary, the ketogenic diet may be a useful tool for altering body composition and enhancing dietary adherence for some people. However, as a strategy for athletic performance, the evidence currently suggests a neutral or detrimental effect on endurance performance, with a neutral effect on resistance exercise.

Finally, it’s important to consider other ramifications if you are significantly modifying your diet and limiting entire food groups or macronutrients. For example, if you switch to a ketogenic diet, are you ensuring that you still meet the total calorie requirements necessary for your training adaptation and recovery?

References

  1. https://www.tandfonline.com/doi/full/10.1080/15502783.2024.2368167#d1e594

  2. https://www.tandfonline.com/doi/pdf/10.1186/s12970-020-00362-9

  3. https://www.mdpi.com/2072-6643/13/8/2896 

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