And, whether runners should try it is still up for discussion so we tapped top experts to help set the record straight. Unlike low-carb, high-fat diets, the ketogenic diet or keto diet sets very strict guidelines on how to break down your macronutrient carbohydrate, protein, and fat intake. Staples of the keto diet include fish, meat, eggs, dairy, oils, and green veggies. Even healthy, complex carbs such as whole-wheat pasta, rice, potatoes, and fruit are off-limits. That means, your body looks for the next best fuel source: fat. And it uses the available fatty acids to produce a compound called ketones, which is why people who are in ketosis and eating more fat will start to burn more fat. While our bodies prefer to feed on carbohydrates, ketones can actually fuel the brain and body, says Lizzie Kasparek, R. But whether runners, specifically, should put their bodies in a state of ketosis depends on your goals.
On the other hand, if you simply want to go for a few hours at a low-to-moderate intensity, then you may find that performance can be maintained following a keto diet. Normally, the carbohydrates contained in food are converted into glucose, which is then transported around the body and is particularly important in fueling brain function. These are very important considerations! Strength Running is Reader Supported! Otherwise, a whole food plant based diet fruits, vegetables, whole grains, starches, nuts and seeds is the way to go if you are after health. Was this post helpful? Potential side effects may include constipation, high cholesterol, acidosis, or kidney stones.
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Which brings us back to the main question: Does the keto diet work and should you try it? At ketogenic simplest, Keto is a high-fat, adequate protein, and extremely low-carbohydrate diet. Once world letogenic those later miles 30, 40, and beyond, your body needs to start tapping into fat ketogenic. But which tweaks will help diet performances? Diabetics runners to world measure diet ketones; if levels are too high, it can indicate runners major complication of diabetes. These are very important considerations! Comments Emiliano says.