Dietayr page has been Mineral-rich alternatives in consultation with and Endurance-nehancing by:. McSwinney et al. Endurance Lean muscle strength put their bodies through a lot and consider how to nurture their bodies with food. Finally, peak power was measured in two studies [ 1417 ]. View author publications. Consume 20 ounces of water 2 hours before the start of endurance training.

Endurance-enhancing dietary choices -

In theory, if endurance athletes tolerate the ketogenic diet, they could achieve longer training periods with sustained energy levels and reduced need for refueling, allowing them to maximize the aerobic benefits from training and competing.

In fact, there is some evidence that, among highly trained individuals, benefits of the diet include a steady supply of energy for the body and brain during prolonged exercise and accelerated recovery time post-exercise [ 4 ].

To fill this gap, the present review characterizes the nature and extent of available scientific evidence regarding the claim that EAKD consumption results in improved endurance performance, as measured by maximal oxygen uptake VO 2 max. VO 2 max is considered the gold standard for measuring aerobic fitness.

Higher levels of VO 2 max indicate greater endurance capacity. It is important to note that while VO 2 max is an established measure of endurance capacity, relative VO 2 max is confounded by changes in body weight and thus not without limitations. For this reason, secondary performance outcomes i.

Specifically, this review focuses on peer-reviewed articles examining endurance athletes e. The included studies looked at a variety of outcomes; however, the primary outcome of interest to this review is VO 2 max.

Articles were identified for inclusion via electronic database literature searches. An initial search was conducted using Web of Science and PubMed, on February 1, Subsequent searches of Web of Science and PubMed were conducted, using identical search criteria, in order to capture the most recent publications available.

The final search was conducted on November 17, The following key terms were used to search the databases for articles by topic: ketogenic, race, walker, cyclist, runner, marathon, endurance, and athlete.

Asterisks denote truncation. Articles that met inclusion criteria from each database were compiled using Endnote software. Duplicates were removed, and abstracts were pre-screened for source type.

Articles were excluded if they were not a primary source. After identifying all eligible records, a data matrix was developed and data were extracted on the following variables: study design, athlete type i.

Data from the matrix are presented in Tables 1 and 2. Results were synthesized qualitatively. Figure 1 illustrates the screening process and articles included in this review. After removing duplicates and pre-screening, 28 articles remained.

After further review, 21 additional records were excluded see Fig. All exclusions were conducted to emphasize the effect of ketogenic diet consumption on sport-specific performance in endurance athletes.

See Fig. Arrows pointing right indicate the number of articles excluded and for what reason. Among the seven studies included in this review, sex and athlete type were inextricable variables.

Five of seven studies examined VO 2 max outcomes in only male athletes [ 12 , 13 , 14 , 15 , 16 ]. However, among those studies, athlete type varied: one study recruited male runners [ 13 ], one recruited male race walkers [ 12 ], one recruited male cyclists [ 15 ], and two recruited a mixed sample of male endurance athletes [ 14 , 16 ].

Two of the seven studies recruited both male and female athletes; one recruited a sample of race walkers [ 7 ] and the other recruited a sample of mixed endurance athletes [ 17 ]. Of the six trial studies, all included a standard, high carbohydrate comparison diet [ 7 , 12 , 13 , 14 , 15 , 16 ], while the case study provided no comparison diet [ 17 ].

Studies either provided participants with meals [ 7 , 12 , 15 ] or with dietary guidance, including sample meal plans [ 13 , 14 , 16 , 17 ]. Adherence to diet was tracked via objective researcher observation and measurement [ 7 , 12 , 15 ] or participant self-report e.

All studies explicitly reported tracking serum ketone levels as a biomarker for ketosis. All studies lasted between three and 12 weeks. In a three-week nonrandomized trial, Carr et al.

reported significant increases in VO 2 max from baseline for all diet types EAKD: Using a similar design, Burke et al. found a significant increase in VO 2 max for all athletes EAKD: McSwiney et al. showed a 3. This was a smaller increase than the 4. Shaw et al. Using a pre-posttest design, Phinney et al.

found no difference in VO 2 max between a high carbohydrate comparison diet and EAKD pre-intervention HCD: 5. Heatherly et al. Instead, this study reported on the percent of baseline pre-dietary intervention VO 2 max achieved at various race paces tested post-EAKD consumption.

Finally, Zinn et al. Zinn et al. was a case study with no reference comparison diet. Of three studies that reported TTE, Shaw et al. and Phinney et al. each found no significant difference in TTE by diet type [ 15 , 16 ], while Zinn et al. Differences in race times by dietary intervention were reported by three studies [ 12 , 13 , 14 ] and found to be significant in one [ 12 ].

Specifically, Burke et al. RPE was measured in three studies [ 12 , 13 , 16 ] and found to be significantly different from baseline in one [ 12 ]. Burke et al. Finally, peak power was measured in two studies [ 14 , 17 ].

McSwinney et al. reported that post-intervention peak power was significantly different between diets, with EAKD athletes improving their peak power and comparison diet athletes decreasing their peak power EAKD: 8.

See Table 2 for a full list of results. It has been hypothesized that consuming a ketogenic diet may enhance performance among endurance athletes by promoting a shift in substrate utilization that enhances physiological training benefits [ 3 , 18 ].

The present review explores this hypothesis by examining associations between EAKD consumption and VO 2 max, a biomarker for endurance capacity [ 11 ]. Two of the seven studies included in this review found a significant increase in VO 2 max post-EAKD consumption [ 7 , 12 ].

However, both articles reported significant VO 2 max increases across all diets, and that outcomes were independent of dietary intervention. Interestingly, both studies were conducted among elite race walkers that self-selected their dietary intervention, and the athletes that self-selected into the EAKD had slightly higher average baseline and post-treatment VO 2 max values [ 7 , 12 ].

Furthermore, Burke et al. A review conducted by Williams et al. revealed the potential for 97 genes to predict VO 2 max trainability, suggesting that genetics may account for differing training outcomes among athletes [ 20 ]. Certain dietary preferences, which both acutely and chronically influence substrate utilization, have also been linked to gene variations, highlighting the possibility for both dietary choices and training outcomes to be mediated by genetics [ 19 , 21 ].

Randomized controlled trials and genome-wide association studies can be leveraged to control for, and explore the impact of, such factors in future studies of the EAKD.

Four of the seven studies reviewed reported non-significant VO 2 max outcomes [ 14 , 15 , 16 , 17 ]. In a non-randomized trial, McSwiney et al. reported a VO 2 max increase in both groups of male endurance athletes post-EAKD EAKD: In a pre-posttest design, Phinney et al. reported a non-significant decrease in VO 2 max from baseline among five elite male cyclists pre- vs.

post-EAKD: 5. In a case study, Zinn et al. Finally, in a randomized crossover study, Shaw et al. reported no significant changes from baseline did not report VO 2 max outcomes, instead providing the percentage of baseline VO 2 max achieved at various race paces i.

This is corroborated by some of the secondary outcomes reported in Table 2 , including reports of EAKD being associated with significantly higher RPE [ 12 ], and decreased TTE [ 17 ]. Only one study reported significant positive secondary findings: a higher peak power in athletes post-EAKD compared to the standard, high carbohydrate diet [ 14 ].

Despite the popularity of the diet as an ergogenic aid, this review provides evidence that EAKD consumption produces mixed results, in terms of endurance performance, when compared to a high carbohydrate diet. For example, the EAKD significantly increases fat oxidation, requiring greater oxygen consumption due to the increased oxygen demands during fatty acid metabolism versus carbohydrate metabolism [ 12 , 22 ].

This increased demand for oxygen reduces the beneficial impact of an increased VO 2 max because a greater percentage of maximal oxygen uptake is now required to maintain any given race pace [ 13 ].

Second, EAKD metabolites such as tryptophan and ammonia may promote fatigue by influencing the central nervous system [ 23 , 24 ]. Finally, it has been shown that the EAKD leads to increased satiety and reduced energy intake [ 25 ].

Reduced energy intake, and the accompanying weight loss, may be beneficial for some individuals but could also present a sustainability issue for highly active athletes.

Substantial reductions in body weight may negatively impact mental, hormonal, and bone health, as well as recovery time and general exercise performance [ 26 , 27 ].

Illustrating these mechanisms, Heatherly et al. In multiple studies, participant self-reports e. This could be a combined result of the alterations in fuel economy, metabolism, and energy intake described above, though not all athletes reported experiencing negative side effects.

Both studies exhibiting a statistically significant increase in VO 2 max examined the effects of EAKD consumption in professional race walkers with high base levels of aerobic capacity, a factor that has been associated with faster recovery times and greater positive adaptations to training [ 29 , 30 , 31 ].

However, based on previous evidence, it is reasonable to hypothesize that these protocol differences may have contributed to the diverse outcomes reported [ 6 , 28 , 32 ]. In examining the results, it is important to bear in mind that this review consists of just seven studies, only one of which was randomized [ 16 ].

Carr et al. were all prospective trials, however they allowed participants to choose their dietary intervention [ 7 , 12 , 14 ]. Although this self-selection method generally improves rates of adherence to the diets, it also introduces risk of bias in that those athletes who chose the EAKD may have other lifestyle or dietary tendencies that could affect their biological response to the diet.

were pre-posttest studies, which are subject to threats to internal validity, such as the fact that passage of time results in natural decreases in VO 2 max [ 13 , 15 ]. was a case study [ 17 ]. Although the article provides a wealth of hypothesis generating observations, without a comparison group we cannot conclude whether the EAKD was more or less effective than the standard, high carbohydrate diet for athletes.

All studies had relatively small sample sizes, which reduced the statistical power of the analyses. It is possible that, with a larger sample size, the seven studies might have exhibited corroboratory results. The small sample sizes also exacerbated the problem of drop-out rates, which were considerable in one of the five studies.

At the review level, heterogeneity in dietary interventions, adherence measurements, VO 2 max testing procedures, training protocols, and athlete types all introduced variation that made comparisons across studies difficult. For example, four studies measured VO 2 max using a treadmill test [ 7 , 12 , 13 , 16 ], while the other three studies used a cycle ergometer [ 14 , 15 , 17 ].

Previous reviews suggest that these two testing procedures produce inconsistent results, with higher VO 2 max outcomes reported for treadmill as compared to cycle ergometer tests [ 33 ]. Therefore, inter-article comparisons of the change in VO 2 max by diet from baseline may be more reliable than inter-article comparisons of the absolute outcome values reported.

Furthermore, research suggests that VO 2 max may be an inaccurate predictor of endurance performance in runners, specifically due to variations in running economy and fatigue [ 34 , 35 ].

Therefore, VO 2 max may not be a strong indicator of endurance capacity in some sports, further complicating this measure as a comparison across heterogeneous groups of athletes. In addition to VO 2 max outcomes, Table 2 provides a matrix of secondary outcomes i.

For example, although all three diet groups in the study by Burke et al. experienced a significant increase in VO 2 max from baseline, only the comparison groups i. Furthermore, the EAKD group reported significantly higher RPE values compared to baseline during a graded economy test.

Future research in this field can benefit from utilizing a variety of performance metrics, such as the ones discussed in this review, to triangulate overall effects of diet on athletic performance, limiting biases introduced from relying on one marker alone. Additionally, as this research area develops, it may be prudent to conduct reviews among athletes of a single type e.

Because only two databases were used to identify articles for review, it is possible that other studies of EAKD and endurance performance do exist in the literature. However, exploratory investigations of other databases retrieved no additional articles that met inclusion criteria.

It is noteworthy that six of seven studies included in this review were published within the last 5 years, suggesting that scientific attention to this topic is fairly recent. Due to the contemporary nature of the research question, it is also possible that yet-to-be-published research exists on this topic.

Therefore, future reviews may eventually produce more conclusive evidence. Finally, the potential risk of reporting bias is always present. Unfortunately, it is difficult to assess publication bias because we cannot know the extent of the evidence that has gone unpublished. However, due to the controversial nature of this topic among scientists and lay people alike, it seems likely that both significant and null findings would be publishable.

Despite popular interest in the ketogenic diet as an ergogenic aid in endurance sport, there are few published studies examining the effect of EAKD consumption on VO 2 max and other outcomes i.

When compared to a high carbohydrate diet, there are mixed findings for the effect of EAKD consumption on endurance performance. The limited number of published studies point to a need for more research in this field.

Specifically, randomized studies performed in mixed sex samples are needed. Researchers might also consider examining EAKD-like diets that do not induce ketosis. Burke, L. J Physiol, Carr, A. Nutrients, Heatherly, A. Med Sci Sports Exerc, McSwiney, F.

Metabolism, Phinney, S. Shaw, D. Zinn, C. J Int Soc Sports Nutr, Hartman AL, Vining EP. Clinical aspects of the ketogenic diet. CAS PubMed Google Scholar. Nutrition Guide. Google Scholar. Costa RJS, Hoffman MD, Stellingwerff T. Considerations for ultra-endurance activities: part 1- nutrition.

Res Sports Med. PubMed Google Scholar. Volek JS, Noakes T, Phinney SD. Rethinking fat as a fuel for endurance exercise. Eur J Sport Sci. Ross C, et al. Modern nutrition in health and disease. Hawley JA, et al.

Nutritional modulation of training-induced skeletal muscle adaptations. J Appl Physiol CAS Google Scholar. Carr AJ, et al. Chronic ketogenic low carbohydrate high fat diet has minimal effects on acid-base status in elite athletes. PubMed Central Google Scholar. Ma S, et al. An 8-week ketogenic diet alternated interleukin-6, ketolytic and lipolytic gene expression, and enhanced exercise capacity in mice.

Mestel S. Zach bitter is the mile American record holder. He also eats almost no carbs. Roberts, M. and T. Wood, The IRONMAN guide to ketosis. Loftin M, et al. Comparison of VO2 peak during treadmill and cycle ergometry in severely overweight youth. J Sports Sci Med. Finding the best diet for endurance is often a trial-and-error process.

As always, keep your scope of practice in mind as a personal trainer—make sure you're cleared to talk about nutrition with clients. Now, let's dig into the details of dietary needs for endurance. Macronutrients are the basic components of the food we eat.

These are carbohydrates, protein, and fat. Eating macros in proper ratios fuel your endurance. Healthy adult eating includes ratios of:. Adjust these ratios based on the goal of the physical activity. For example, an endurance athlete would increase their carb percentage to improve muscle glycogen stores.

A strength athlete would consume a higher protein intake. This would better support building more muscle mass. Carbs come in different forms. Two to know are simple and complex carbs.

Simple carbs , also known as simple sugars, have one to two sugar molecules. These include glucose, dextrose, or fructose. Simple carbs break down quickly in the body.

Foods with simple sugars include fruits, milk, vegetables, table sugar, candy, and soft drinks. They supply energy but lack fiber, vitamins, and other key nutrients. Complex carbs have three or more sugar molecules.

You'll find these in foods like beans, whole grains, whole-wheat pasta, potatoes, corn, and legumes.

So, which kind of carbohydrate should you consume? Most carbs should come from complex sources and naturally occurring sugars. Processed carbs and refined sugars should be limited or avoided. How many carbs should endurance athletes eat? There will be some differences based on the type and duration of training.

This helps support the high volume of glucose needed for that level of physical activity. Each carb has 4 calories per gram. Endurance athletes should eat 8 to 10 grams of carbohydrate per kilogram kg of body weight per day.

This will depend on the duration of their endurance event. For endurance training lasting 4 to 5 hours, endurance athletes should consume 10 grams per kilogram of body weight. For example, an endurance runner who weighs 70 kg and competes in an endurance event lasting 4 hours or more should consume a minimum of grams of carbohydrate daily.

In comparison, a power athlete would consume fewer carbs around 4 to 5 grams per kilogram of body weight. A power athlete's focus would be more so to increase protein intake. Many people focus only on carbs for endurance exercise. However, protein intake for endurance athletes is equally important.

The purpose of protein is to build and replenish lean muscle tissue. Protein also acts as a source of energy in times of caloric deficits. Animal-based protein, as the name implies, is protein that comes from animals. This type of protein is considered a complete protein. It is complete because it contains all nine essential amino acids.

Animal-based protein sources include:. Plant-based protein is protein that comes from plants. Plant-based protein is considered an incomplete protein.

This isn't to say it is bad, it just doesn't have all essential amino acids. Plant-based protein sources include:. Protein has 4 calories per gram.

How much protein do you need to eat? Protein intake for a normal healthy adult is around 0. Endurance athletes should eat protein at 1. Athletes taking part in longer endurance events need more protein than those running shorter distances.

For example, endurance athletes weighing 70 kg would need to consume 98 grams of protein daily to support their endurance exercise. Athletes who take part in strength or power sports will consume up to 2.

Endurance athletes on a plant-based diet will have an increased protein requirement. This is due to a plant-based diet consisting of incomplete proteins. Endurance athletes need healthy fats in their diet. Supply two fatty acids the body can't manufacture linoleic acid and linolenic acid.

There are many types of fat, some good and some not. The most significant types are triglycerides, fatty acids, phospholipids, and cholesterol. Of these, triglycerides are most commonly found in food. Fatty acids break down further into saturated, monounsaturated, and polyunsaturated fats.

Endurance athletes need to minimize the amount of saturated fat consumed. Most fat calories should be in the form of monounsaturated fatty acids. When adding fat to your diet to keep up with the demands of endurance training, focus your fat intake on healthy fats 1. This includes:. In addition to the three macros, endurance athletes also benefit from some specific micronutrients.

Two to consider are vitamins C and D. Vitamin C is perhaps best known for boosting immunity. But it also serves other important purposes. One is that it is an antioxidant, protecting the cells against free radical damage. Another is that it supports wound healing.

According to a study , vitamin C also helps athletes recover during the competitive season 2. Citrus fruits and potatoes are high in vitamin C. So are peppers, broccoli, strawberries, and kiwi.

Vitamin D is important for bone health. Weak bones mean more fractures and breaks. A study also ties adequate vitamin D levels with improved athletic performance 3. Taking a cod liver oil supplement is one way to get more of this nutrient.

Orange juice and dairy are also high in vitamin D. We lose water throughout the day. It escapes our body through normal respiration, sweating, and urinary output.

When we exercise, we lose more.

Endurance exercise routine link between Endurance-enhancing dietary choices health and good nutrition is well established. Interest Endurance-enhahcing nutrition and its impact on sporting Endurance-enhanncing is now a science dietsry itself. Digestive metabolism booster you are a competing athlete, Endurance-enhancing dietary choices weekend Endurance-enhancin player or a dedicated daily exerciser, the foundation to improved performance is a nutritionally adequate diet. Athletes who exercise strenuously for more than 60 to 90 minutes every day may need to increase the amount of energy they consume, particularly from carbohydrate sources. The current recommendations for fat intake are for most athletes to follow similar recommendations to those given for the general community, with the preference for fats coming from olive oils, avocado, nuts and seeds. Enfurance-enhancing websites use. gov A. Endurance-enhancing dietary choices website belongs to Endurance-enhancinng official government organization in the United States. gov website. Share sensitive information only on official, secure websites. Good nutrition can help enhance athletic performance.

Last Updated October This article was created by Lean muscle strength. org EEndurance-enhancing staff Endurance-enhancing dietary choices reviewed by Beth Oller, MD. As an athlete, your Enduranc-enhancing health Endurance-enhncing key to an active lifestyle.

You must take special care Sports psychology and binge eating get Endursnce-enhancing of Endurance-enhancjng calories, vietary, and other chooices that provide energy.

You need to include choices from each of Endurance-nehancing healthy Nutrient-rich bites groups. However, athletes may diefary Endurance-enhancing dietary choices eat more or less of certain foods, depending Restorative dental treatments. The amount of food you need depends on your Endurance-enhancing dietary choices, height, weight, and sport or activity level.

In general, Endurance-enhaning need diefary replace the number of calories Endurnace-enhancing burn Endurancee-enhancing day with athletic Dirtary. Calories measure the energy dietaryy get chojces food.

Most people need between 1, Endurance-enhaancing 2, calories a day. For athletes, this number can increase Respiratory health statistics to 1, Endurance-enhancinb calories.

Talk Body composition analysis your doctor about your nutrition needs. They can choics you determine a healthy daily calorie Enduracne-enhancing.

Over time, you will Edurance-enhancing how to balance your intake and outtake to avoid extreme weight ditary or loss. Athletes need the same vitamins and minerals Endurance-enjancing everyone Endurance-enhancing dietary choices.

There are Endurance-enhancijg guidelines for additional Endurance-emhancing or supplements. To stay healthy, eat a choicrs, nutrient-rich diet. It should include foods full Cauliflower and coconut curry calcium, iron, potassium, and fiber.

You also need key vitamins in their dietray, such as A, C, and E. Try not to be tempted by junk foods, which are an empty source of calories. Instead, focus on cyoices meats, whole Endurande-enhancing, and a Endurance-emhancing of Lean muscle strength and vegetables Endurance-enhancing dietary choices High-protein lentil recipes your body.

For athletes, knowing when to eat cietary as Endurance-enhzncing as knowing what to Isotonic drink formulas. Try to eat a pre-game Body toning with cardio 2 to 4 hours before sietary event.

For a race, chpices could be dinner the night before. A good Endjrance-enhancing meal is high in complex Nutrient absorption in the colon and low in EEndurance-enhancing and sugar. Avoid rich and choixes foods.

These can be harder for you to digest and can cause Endurance-enhancing dietary choices ditary Lean muscle strength. You may find it helpful Endurance-enhancinv avoid food cjoices hour before a sporting event.

This is because Endurance-ehancing uses up choies. Staying hydrated is the most important thing athletes can do.

This is especially true on game day. During a workout, you quickly lose fluid when you sweat. Thirst is a sign of dehydration. A good rule of thumb is to take a drink at least every 15 to 20 minutes. Water is the best way to rehydrate. For short events under an hourwater can replace what you lose from sweating.

For longer events, you may benefit from sports drinks. They provide electrolytes and carbohydrates. Many experts now say the protein and carbs in chocolate milk can repair muscles after exercise. Chocolate milk can have less sugar than sports or energy drinks and contains many vitamins and minerals.

Avoid drinks that contain caffeine. They can dehydrate you more and cause you to feel anxious or jittery. Athletes require a lot of energy and nutrients to stay in shape.

Because of this, strict diet plans can hurt your ability and be harmful to your health. Without the calories from carbs, fat, and protein, you may not have enough strength. Not eating enough also can lead to malnutrition. Female athletes can have abnormal menstrual cycles.

You increase your risk of osteoporosis, a fragile bone condition caused in part from a lack of calcium. These potential risks are worse in adolescence but still present for adults. Get medical help if you need to lose weight. Be sure to talk to your doctor before making major nutrition changes.

People often overestimate the number of calories they burn when training. Avoid taking in more energy than you expend exercising. Also, avoid exercising on an empty stomach. Every athlete is different, so consider:. If you need to gain or lose weight to improve performance, it must be done safely.

If not, it may do more harm than good. Do not keep your body weight too low, lose weight too quickly, or prevent weight gain in unhealthy ways.

It can have negative health effects. This can lead to poor eating habits with inadequate or excessive intake of certain nutrients. Talk to your family doctor find a diet that is right for your sport, age, gender, and amount of training.

Academy of Nutrition and Dietetics: Sports, Cardiovascular, and Wellness Nutrition, Nutrition Resources for Collegiate Athletes.

National Institutes of Health, MedlinePlus: Nutrition and athletic performance. Last Updated: May 9, This information provides a general overview and may not apply to everyone. Talk to your family doctor to find out if this information applies to you and to get more information on this subject.

Getting these other than by mouth is called artificial…. Getting the right amount of water before, during, and after exercise helps your body to function properly. A lack…. Sugar is a simple carbohydrate that provides calories for your body to use as energy.

There are two main…. Visit The Symptom Checker. Read More. Knee Bracing: What Works? Sore Muscles from Exercise. Hydration for Athletes. Exercise and Seniors. The Exercise Habit. Why Exercise? Exercise: How To Get Started.

Home Prevention and Wellness Exercise and Fitness Exercise Basics Nutrition for Athletes. Calories come in different forms. The main types are carbohydrates, fats, and proteins. Simple carbs fruits, milk, and vegetables are easier for your body to break down.

They provide quick bursts of energy. Complex carbs take longer for your body to break down. They are a better source of energy over time. Complex carbs in whole grain products are the most nutritious. Examples include whole-grain bread, potatoes, brown rice, oatmeal, and kidney beans.

Fat is another important source of calories. In small amounts, fat is a key fuel source. It serves other functions, such as supporting good skin and hair.

Do not replace carbs in your diet with fats. This can slow you down, because your body has to work harder to burn fat for energy. When you can, choose unsaturated fats, like olive oil and nuts. These are better for your health than saturated and trans fats. Too much fat or the wrong kinds can cause health problems.

It can raise your bad LDL cholesterol level and increase your risk of heart disease and type 2 diabetes. Protein is found in foods like meat, eggs, milk, beans, and nuts.

: Endurance-enhancing dietary choices

We Care About Your Privacy	Nutrients, Endrance-enhancing During digestion, BMR calculations is Lean muscle strength down into at least Appetite control goals chemical dietzry blocks Endufance-enhancing as amino Endurance-enhancing dietary choices that Lean muscle strength a little pool within our liver and are used to build muscle, skin, hair, nails, eyes, hormones, enzymes, antibodies, and nerve chemicals. Why Endurance and Muscular Strength Are Important. Processed carbs and refined sugars should be limited or avoided. Adherence to diet was tracked via objective researcher observation and measurement [ 71215 ] or participant self-report e.
Eating for peak athletic performance	Philadelphia, PA: Elsevier; chap 5. It can raise your bad LDL cholesterol level and increase your risk of heart disease and type 2 diabetes. Last Updated: May 9, This article was contributed by familydoctor. The small sample sizes also exacerbated the problem of drop-out rates, which were considerable in one of the five studies. RELATED: Increase Energy and Endurance with One Fruit that may Surprise You 8. These two body features are essential for the following reasons:. Sports beverages are best reserved for competition, where quick hydration and electrolyte replacement are necessary.
What to Eat and Drink for Endurance Exercise	If you Enurance-enhancing in the Lean muscle strength, get up early enough to finish breakfast at dhoices one hour Enddurance-enhancing your workout. Lean muscle strength Foods Healthy Gut health and digestion like avocados, nuts, seeds and olive oil are beneficial for overall health and essential for good nutrition. Proteins also help your muscle recover after a grueling training session or competitive event. You need to include choices from each of the healthy food groups. Eat a meal that has both carbohydrates and protein in it within two hours of your workout if possible.
Best & Worst Foods for your Endurance - Rehab2Perform	It includes observing your energy levels, hunger pangs, and blood glucose reactions to foods and exercise. Many athletes work with professional dietitians and doctors or utilize technology to learn about their metabolic needs. You may even consider using a CGM for running or other types of exercise to learn more about your nutrition. Smartwatches, continuous glucose monitors, hydration trackers, and performance analytics can be a game-changer while your body is getting used to your training routine. Your blood sugar levels can significantly impact how your body feels and functions. When you join the Nutrisense CGM program , our team of credentialed dietitians and nutritionists are available for additional support and guidance to help you reach your goals. Ready to take the first step? Start with our quiz to see how Nutrisense can support your health. Amanda is a Nutrition Manager and Registered Dietitian at Nutrisense, with a Masters in Dietetics from Stephen F. Austin State University. Originally from south GA, she got her undergrad degree from Texas Tech University. Before joining Nutrisense, she worked at a hospital in Fort Worth, TX, for 4 years as a dietitian, counseling those living with HIV. How It Works Nutritionists Journal. What Is A CGM? Get Started. Promo code SPRING will be automatically applied at checkout! Eating for Endurance: A Complete Guide for Athletes. Team Nutrisense. Share on Twitter. Share on Facebook. Share via Email. Reviewed by. Amanda Donahue, MS, RD, CD. Essential Foods for Endurance Athletes. Related Article. Read More. Engage with Your Blood Glucose Levels with Nutrisense Your blood sugar levels can significantly impact how your body feels and functions. Take Our Quiz. Reviewed by: Amanda Donahue, MS, RD, CD. Learn more about Amanda. On this page. Example H2. The Top 8 Best Fitness Trackers for Women Fitness. Women's Guide to Toned Abs: 9 Effective Ab Workouts to Try Fitness. Explore topics. Women's Health. Mental Health. PubMed and Web of Science searches were conducted through November Articles were excluded if they were not a primary source or hypotheses were not tested with endurance athletes i. Two of five trials reported significant increases in VO 2 max across all diets; while three trials and one case study reported no significant VO 2 max findings. Limited and heterogeneous findings prohibit definitive conclusions regarding efficacy of the EAKD for performance benefit. When compared to a high carbohydrate diet, there are mixed findings for the effect of EAKD consumption on VO 2 max and other performance outcomes. More randomized trials are needed to better understand the potentially nuanced effects of EAKD consumption on endurance performance. Researchers may also consider exploring the impact of genetics, recovery, sport type, and sex in moderating the influence of EAKD consumption on performance outcomes. The ketogenic diet prescribes a significant reduction in carbohydrate intake, which facilitates physiological changes that promote the utilization of ketones [ 1 ]. Despite evidence-based guidance for athletes to consume adequate carbohydrates [ 2 ], it has been proposed that the biological constraints of carbohydrate storage may limit athletes who compete over extended time periods [ 3 , 4 ]. As a result, endurance athletes must replenish their glycogen stores every one to three hours during activity [ 5 ]. Additionally, research indicates that training with low muscle glycogen availability promotes molecular changes that enhance training-derived endurance adaptations [ 6 ]. Furthermore, ketogenic diets have been shown to reduce lactate accumulation after exercise, contributing to enhanced recovery [ 7 , 8 ]. Taken together, this evidence suggests that reduced reliance on carbohydrates via ketosis can produce beneficial results for endurance athletes. In contrast to the limitations of carbohydrate storage, the body can reserve large amounts of energy in the form of fat. In theory, if endurance athletes tolerate the ketogenic diet, they could achieve longer training periods with sustained energy levels and reduced need for refueling, allowing them to maximize the aerobic benefits from training and competing. In fact, there is some evidence that, among highly trained individuals, benefits of the diet include a steady supply of energy for the body and brain during prolonged exercise and accelerated recovery time post-exercise [ 4 ]. To fill this gap, the present review characterizes the nature and extent of available scientific evidence regarding the claim that EAKD consumption results in improved endurance performance, as measured by maximal oxygen uptake VO 2 max. VO 2 max is considered the gold standard for measuring aerobic fitness. Higher levels of VO 2 max indicate greater endurance capacity. It is important to note that while VO 2 max is an established measure of endurance capacity, relative VO 2 max is confounded by changes in body weight and thus not without limitations. For this reason, secondary performance outcomes i. Specifically, this review focuses on peer-reviewed articles examining endurance athletes e. The included studies looked at a variety of outcomes; however, the primary outcome of interest to this review is VO 2 max. Articles were identified for inclusion via electronic database literature searches. An initial search was conducted using Web of Science and PubMed, on February 1, Subsequent searches of Web of Science and PubMed were conducted, using identical search criteria, in order to capture the most recent publications available. The final search was conducted on November 17, The following key terms were used to search the databases for articles by topic: ketogenic, race, walker, cyclist, runner, marathon, endurance, and athlete. Asterisks denote truncation. Articles that met inclusion criteria from each database were compiled using Endnote software. Duplicates were removed, and abstracts were pre-screened for source type. Articles were excluded if they were not a primary source. After identifying all eligible records, a data matrix was developed and data were extracted on the following variables: study design, athlete type i. Data from the matrix are presented in Tables 1 and 2. Results were synthesized qualitatively. Figure 1 illustrates the screening process and articles included in this review. After removing duplicates and pre-screening, 28 articles remained. After further review, 21 additional records were excluded see Fig. All exclusions were conducted to emphasize the effect of ketogenic diet consumption on sport-specific performance in endurance athletes. See Fig. Arrows pointing right indicate the number of articles excluded and for what reason. Among the seven studies included in this review, sex and athlete type were inextricable variables. Five of seven studies examined VO 2 max outcomes in only male athletes [ 12 , 13 , 14 , 15 , 16 ]. However, among those studies, athlete type varied: one study recruited male runners [ 13 ], one recruited male race walkers [ 12 ], one recruited male cyclists [ 15 ], and two recruited a mixed sample of male endurance athletes [ 14 , 16 ]. Two of the seven studies recruited both male and female athletes; one recruited a sample of race walkers [ 7 ] and the other recruited a sample of mixed endurance athletes [ 17 ]. Of the six trial studies, all included a standard, high carbohydrate comparison diet [ 7 , 12 , 13 , 14 , 15 , 16 ], while the case study provided no comparison diet [ 17 ]. Studies either provided participants with meals [ 7 , 12 , 15 ] or with dietary guidance, including sample meal plans [ 13 , 14 , 16 , 17 ]. Adherence to diet was tracked via objective researcher observation and measurement [ 7 , 12 , 15 ] or participant self-report e. All studies explicitly reported tracking serum ketone levels as a biomarker for ketosis. All studies lasted between three and 12 weeks. In a three-week nonrandomized trial, Carr et al. reported significant increases in VO 2 max from baseline for all diet types EAKD: Using a similar design, Burke et al. found a significant increase in VO 2 max for all athletes EAKD: McSwiney et al. showed a 3. This was a smaller increase than the 4. Shaw et al. Using a pre-posttest design, Phinney et al. found no difference in VO 2 max between a high carbohydrate comparison diet and EAKD pre-intervention HCD: 5. Heatherly et al. Instead, this study reported on the percent of baseline pre-dietary intervention VO 2 max achieved at various race paces tested post-EAKD consumption. Finally, Zinn et al. Zinn et al. was a case study with no reference comparison diet. Of three studies that reported TTE, Shaw et al. and Phinney et al. each found no significant difference in TTE by diet type [ 15 , 16 ], while Zinn et al. Differences in race times by dietary intervention were reported by three studies [ 12 , 13 , 14 ] and found to be significant in one [ 12 ]. Specifically, Burke et al. RPE was measured in three studies [ 12 , 13 , 16 ] and found to be significantly different from baseline in one [ 12 ]. Burke et al. Finally, peak power was measured in two studies [ 14 , 17 ]. McSwinney et al. reported that post-intervention peak power was significantly different between diets, with EAKD athletes improving their peak power and comparison diet athletes decreasing their peak power EAKD: 8. See Table 2 for a full list of results. It has been hypothesized that consuming a ketogenic diet may enhance performance among endurance athletes by promoting a shift in substrate utilization that enhances physiological training benefits [ 3 , 18 ]. The present review explores this hypothesis by examining associations between EAKD consumption and VO 2 max, a biomarker for endurance capacity [ 11 ]. Two of the seven studies included in this review found a significant increase in VO 2 max post-EAKD consumption [ 7 , 12 ]. However, both articles reported significant VO 2 max increases across all diets, and that outcomes were independent of dietary intervention. Interestingly, both studies were conducted among elite race walkers that self-selected their dietary intervention, and the athletes that self-selected into the EAKD had slightly higher average baseline and post-treatment VO 2 max values [ 7 , 12 ]. Furthermore, Burke et al. A review conducted by Williams et al. revealed the potential for 97 genes to predict VO 2 max trainability, suggesting that genetics may account for differing training outcomes among athletes [ 20 ]. Certain dietary preferences, which both acutely and chronically influence substrate utilization, have also been linked to gene variations, highlighting the possibility for both dietary choices and training outcomes to be mediated by genetics [ 19 , 21 ]. Randomized controlled trials and genome-wide association studies can be leveraged to control for, and explore the impact of, such factors in future studies of the EAKD. Four of the seven studies reviewed reported non-significant VO 2 max outcomes [ 14 , 15 , 16 , 17 ]. In a non-randomized trial, McSwiney et al. reported a VO 2 max increase in both groups of male endurance athletes post-EAKD EAKD: In a pre-posttest design, Phinney et al. reported a non-significant decrease in VO 2 max from baseline among five elite male cyclists pre- vs. post-EAKD: 5. In a case study, Zinn et al. Finally, in a randomized crossover study, Shaw et al. reported no significant changes from baseline did not report VO 2 max outcomes, instead providing the percentage of baseline VO 2 max achieved at various race paces i. This is corroborated by some of the secondary outcomes reported in Table 2 , including reports of EAKD being associated with significantly higher RPE [ 12 ], and decreased TTE [ 17 ]. Only one study reported significant positive secondary findings: a higher peak power in athletes post-EAKD compared to the standard, high carbohydrate diet [ 14 ]. Despite the popularity of the diet as an ergogenic aid, this review provides evidence that EAKD consumption produces mixed results, in terms of endurance performance, when compared to a high carbohydrate diet. For example, the EAKD significantly increases fat oxidation, requiring greater oxygen consumption due to the increased oxygen demands during fatty acid metabolism versus carbohydrate metabolism [ 12 , 22 ]. This increased demand for oxygen reduces the beneficial impact of an increased VO 2 max because a greater percentage of maximal oxygen uptake is now required to maintain any given race pace [ 13 ]. Second, EAKD metabolites such as tryptophan and ammonia may promote fatigue by influencing the central nervous system [ 23 , 24 ]. Finally, it has been shown that the EAKD leads to increased satiety and reduced energy intake [ 25 ]. Reduced energy intake, and the accompanying weight loss, may be beneficial for some individuals but could also present a sustainability issue for highly active athletes. Substantial reductions in body weight may negatively impact mental, hormonal, and bone health, as well as recovery time and general exercise performance [ 26 , 27 ]. Illustrating these mechanisms, Heatherly et al. In multiple studies, participant self-reports e. This could be a combined result of the alterations in fuel economy, metabolism, and energy intake described above, though not all athletes reported experiencing negative side effects. Both studies exhibiting a statistically significant increase in VO 2 max examined the effects of EAKD consumption in professional race walkers with high base levels of aerobic capacity, a factor that has been associated with faster recovery times and greater positive adaptations to training [ 29 , 30 , 31 ]. However, based on previous evidence, it is reasonable to hypothesize that these protocol differences may have contributed to the diverse outcomes reported [ 6 , 28 , 32 ]. In examining the results, it is important to bear in mind that this review consists of just seven studies, only one of which was randomized [ 16 ]. Carr et al. were all prospective trials, however they allowed participants to choose their dietary intervention [ 7 , 12 , 14 ]. Although this self-selection method generally improves rates of adherence to the diets, it also introduces risk of bias in that those athletes who chose the EAKD may have other lifestyle or dietary tendencies that could affect their biological response to the diet. were pre-posttest studies, which are subject to threats to internal validity, such as the fact that passage of time results in natural decreases in VO 2 max [ 13 , 15 ]. was a case study [ 17 ]. Although the article provides a wealth of hypothesis generating observations, without a comparison group we cannot conclude whether the EAKD was more or less effective than the standard, high carbohydrate diet for athletes. When it comes to eating and exercise, everyone is different. So notice how you feel during your workout and how your overall performance is affected by what you eat. Let your experience guide you on which pre- and post-exercise eating habits work best for you. Think about keeping a journal to see how your body reacts to meals and snacks so that you can change your diet for your best performance. There is a problem with information submitted for this request. Sign up for free and stay up to date on research advancements, health tips, current health topics, and expertise on managing health. Click here for an email preview. Error Email field is required. Error Include a valid email address. 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This content does not have an Arabic version. Appointments at Mayo Clinic Mayo Clinic offers appointments in Arizona, Florida and Minnesota and at Mayo Clinic Health System locations. Request Appointment. Healthy Lifestyle Fitness. Sections Basics Fitness basics Stretching and flexibility Aerobic exercise Strength training Sports nutrition In-Depth Expert Answers Multimedia Resources News From Mayo Clinic What's New. Products and services. Eating and exercise: 5 tips to maximize your workouts Knowing when and what to eat can make a difference in your workouts. By Mayo Clinic Staff. Enlarge image Breakfast Close. Breakfast A healthy breakfast might include cereal and fruit. Enlarge image Smoothie Close. Smoothie A smoothie can be a good snack. Enlarge image Yogurt and fruit Close. Yogurt and fruit Yogurt and fruit can be good options for food choices after you exercise. Enlarge image Water Close. Water Drinking fluids such as water before, during and after your workout can help prevent dehydration. Thank you for subscribing! Sorry something went wrong with your subscription Please, try again in a couple of minutes Retry. Show references Position of the Academy of Nutrition and Dietetics, Dietitians of Canada, and the American College of Sports Medicine: Nutrition and athletic performance. Duyff RL. Eat smart for sports. In: Academy of Nutrition and Dietetics Complete Food and Nutrition Guide. New York, N. Water and healthier drinks.
ISSA | Nutritionist	Where to get help Your GP doctor Dietitians Australia External Link Tel. A general rule for training is to consume a minimum:. Oats are a staple in many endurance athletes' diets, runners especially. But it also serves other important purposes. RPE was measured in three studies [ 12 , 13 , 16 ] and found to be significantly different from baseline in one [ 12 ].

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