The ketogenic diet for athletes

At the clinical level the ketosis has shown its efficacy in diseases such as epilepsy or Alzheimer's, but in many cases it is implemented with the aim of consume more fat as an energy source. The ketogenic diet is based on the fact that as modern individuals (especially since industrialization) we have based our diet on the carbohydrates, being the main group of foods, as shown in the. With this we have lost the efficiency of using fat as an energy source. Let's know its pros and cons and if it can bring sports benefits.

What is the ketogenic diet?

The ketosis It occurs when ketone bodies rise above normal values ​​in the blood. This phenomenon occurs if a very low carbohydrate diet or when a prolonged fast of at least 16-24 hours is carried out and energy must be obtained almost exclusively through fatty acids stored in the body. It is important to differentiate ketoacidosis from ketosis, as they are different processes.

• The ketoacidosis is a process that occurs in diabetic people, where glucose is not able to enter the interior of the cells (due to the pathology itself), producing a high concentration of ketones in the blood, this high concentration is harmful to the body, and can reach produce a coma.
• The ketosis is a process that occurs from natural way in the body, when glycogen levels decrease prolonged in time. So the main difference is that, in ketosis, glucose if it enters the interior of cells, insulin levels remain functional, so the amount of ketones or ketone bodies are lower. If we compare values, we can see that in diabetic ketoacidosis the ketone values ​​are approximately 15-25 millimoles, and on the contrary, in ketosis produced by a low-carbohydrate diet it is usually 3 millimoles, optimal values ​​for proper functioning. .

Effect of the ketogenic diet on the body

By continuously contributing carbohydrates to the diet, the number of glycolytic enzymes (proteins that participate in the glucose metabolism) thus losing the ability to easily alternate the consumption of fat and glucose for fuel effectively.

If the dketogenic diet In less than a week of a high-fat diet or fasting of 48 hours, an increase in lipolytic enzymes (protein involved in the metabolism of fats) is observed, with the consequence of a greater enzymatic activity in the metabolism of fats using more easily the fat as a fuel source. Studies also affirm that the aerobic threshold increases, that is, the moment in which glycogen becomes the main source of energy, with high carbohydrate diets the threshold usually appears much earlier than with ketogenic diets, so the feeling of fatigue will be less.

There are several studies that support the ketogenic diet, so, Is it the most suitable diet to lose weight?

Ketogenic diet detractors

Studies clearly show that following a ketogenic diet andThere is a greater loss of fat mass and weight than those high in carbohydrates, but if the diet is analyzed, as a general rule, they are diets much more high in protein (approximately 25-30% protein) than high carbohydrate diets (approximately 15% protein). The thermogenic and muscular protective effect of protein makes the ketogenic diet effective, but if on the contrary the amount of protein is exact in the two types of diets, studies affirm that the same amount of fat is lost.

The risks They are not serious, but they do exist. Can occur dizziness or imbalances at certain times, so it is necessary to pay special attention if you train in unknown places or in the mountains. In addition, if an adequate adaptation is not followed, it can be counterproductive for sports performance and the famous "pájara" may even appear.

For or against the ketogenic diet?

Studies on ketosis and athletic performance are still scarce, as well as contradictory, so clear positioning is difficult. Following a long-term ketogenic diet does not make much sense, especially if you take into account our gastronomic culture, where carbohydrates play an important weight. Despite this, athletes who perform long-lasting endurance sports, as runners, cyclists, mountaineers ... as long as they are experienced athletes they can take advantage of the benefits of temporary fasting to increase performance, but it would not be effective in explosive sports (short duration and maximum speed), or in athletes who start without having a base previous. All of it always supervised by one who knows how to adapt training loads and diet.

• Following a long-term ketogenic diet does not make much sense, especially if you take into account our gastronomic culture, where carbohydrates play an important weight.
• In long-term endurance sports (runners, cyclists, mountaineers ...) as long as they are experienced athletes they can take advantage of the benefits of temporary fasting to increase performance, but it would not be effective in explosive sports (short duration and maximum speed), nor in athletes who start without having a previous base.
• Such a diet must always be supervised by a sports nutritionist who knows how to adapt training loads and diet.

Diploma in Human Nutrition and Dietetics Sports Nutrition Specialist