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#Keto protein percentage how to

In fact, the athletes initially experienced reduced energy levels and an inability to undertake high-intensity bouts of exercise.Īnother recent study in the journal Medicine & Science in Sports & Exercise looked at the effects of the keto diet on exercise efficiency in eight trained athletes. One study of five endurance athletes, published in the Journal of the International Society of Sports Nutrition, showed that a 10-week keto diet improved the athletes’ body composition and well-being but not their performance.

Should You Worry About the Fat in Avocados?īut whether runners, specifically, should put their bodies in a state of ketosis depends on your goals.

Over time, the keto-adapted athlete improves his or her ability to burn fat for fuel and still have glycogen available,” says Kenneth Ford, Ph.D., director and CEO of the Institute for Human and Machine Cognition. “Being in ketosis does not imply reduced muscle glycogen levels. So it’s not like you’re depleting your body in a dangerous way. While our bodies prefer to feed on carbohydrates, ketones can actually fuel the brain and body, says Lizzie Kasparek, R.D., a sports dietitian with the Sanford Sports Science Institute. Join Runner’s World+ for the latest health and nutrition news! Keto Diet Pros

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. That means, your body looks for the next best fuel source: fat. Here’s how the keto diet works: When your body no longer has access to fuel from carbohydrates-either because they’ve been cut from your diet or you haven’t eaten in a long time-it goes into a state called ketosis. Even healthy, complex carbs such as whole-wheat pasta, rice, potatoes, and fruit are off-limits. Staples of the keto diet include fish, meat, eggs, dairy, oils, and green veggies. Those following keto consume 80 percent of their calories from fat and almost zero from carbs-the fuel source your body and brain prefer to tap first as it’s the fastest and most easily accessible.

#Keto protein percentage how to

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. Play icon The triangle icon that indicates to play What Is Keto?