I answer the question, does the keto diet affect athletic performance?
0:00 Does the keto diet decrease athletic performance?
1:08 Protein, not carbs, builds muscles
2:18 When you do a healthy keto plan, your body runs on ketones
2:58 Your performance will improve once you efficiently tap into your fat reserves for fuel
In this video, I answer the question: does the keto diet decrease athletic performance? Will you lose your muscles? Well, let’s talk about that.
In 2012 there was a study, which I linked to below this video, that keto doesn’t affect the strength performance in elite gymnasts. A 2018 study, also linked below, shows that keto reduces oxidative stress and inflammation in deep sea divers.
When you run your body on ketones, you get less oxidative stress, meaning that your organs and tissues don’t break down as easily.
Yet another study of cyclists showed that keto didn’t compromise their endurance. Two of the top ultramarathon runners are both on keto. One of them, Zach Bitter, took the US record for a 100 mile event.
It’s not carbs that build muscle, it’s protein. Strength training also builds muscle. While it’s true that insulin is anabolic, which helps your muscles grow, Two things stimulate insulin; one is carbs, the other is protein.
When you do the keto diet, you go low carb. When you go low carb, and combine it with intermittent fasting, you fix something called insulin resistance. Most of the population has this. Your cells need evermore insulin to offset the effect of eating too many carbs. When you fix insulin resistance, you increase the absorption of amino acids. Your body uses insulin more effectively.
When you do a healthy keto plan, your body runs on ketones, fatty acids, and part of it still uses a little bit of glucose. Even though you’re not consuming glucose, your body has the ability to make its own in the liver, a process called gluconeogenesis.
When you start keto, you go through keto adaptation. You may experience fatigue. Increase your B vitamins and minerals. This is a temporary phase. Once you tap into your fat reserves, your performance will improve. You’ll have more endurance. Some athletes become fat burning machines. The truth is, when you eat high carb, you’ll feel more fatigued and your performance will suffer. You’ll have higher insulin along with blood sugar issues and more oxidative stress.
Now you can see why the keto diet is actually beneficial for athletic performance.
Dr Eric Berg DC Bio:
Dr. Berg, age 56, is a chiropractor who specializes in Healthy Ketosis & Intermittent Fasting. He is the author of the best-selling book The Healthy Keto Plan, and is the Director of Dr. Berg Nutritionals. He no longer practices, but focuses on health education through social media.
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Disclaimer: Dr. Eric Berg received his Doctor of Chiropractic degree from Palmer College of Chiropractic in 1988. His use of “doctor” or “Dr.” in relation to himself solely refers to that degree. Dr. Berg is a licensed chiropractor in Virginia, California, and Louisiana, but he no longer practices chiropractic in any state and does not see patients so he can focus on educating people as a full-time activity, yet he maintains an active license. This video is for general informational purposes only. It should not be used to self-diagnose and it is not a substitute for a medical exam, cure, treatment, diagnosis, and prescription or recommendation. It does not create a doctor-patient relationship between Dr. Berg and you. You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Always seek the advice of a physician or other qualified health provider with any questions you may have regarding a medical condition. The Health & Wellness, Dr. Berg Nutritionals and Dr. Eric Berg, D.C. are not liable or responsible for any advice, course of treatment, diagnosis or any other information, services or product you obtain through this video or site.
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The keto diet doesn’t decrease athletic performance.
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