Metabolic Characteristics of Keto-Adapted Ultra-Endurance Runners
A technical look at peak fat oxidation for 20 elite ultra-endurance athletes; half of which follow a traditional high-carb diet, half following a low-carbohydrate diet.
general athletic performance
Endurance Athletes Who 'Go Against the Grain' Become Incredible Fat-Burners
Elite endurance athletes who eat very few carbohydrates burned more than twice as much fat as high-carb athletes during maximum exertion and prolonged exercise in a new study -- the highest fat-burning rates under these conditions ever seen by researchers.
The Truth Behind the World's Most Cutting-Edge, Fat-Burning Performance Meal Plan: The Keto Diet
How Prof. Tim Noakes is changing the way people think about low-carb, high fat diets in South Africa and across the globe. As one of the most accomplished exercise physiologists on the planet, Dr. Noakes discusses how high-performing athletes can alter their bodies so that their metabolism burns fat as a primary fuel source.
Modified Ketogenic Diet for Endurance Athletes
A review of the science behind the ketogenic diet and proposes a modified ketogenic diet specifically designed for endurance athletes based on their individual needs, racing goals, and overall long-term health.
Should Athletes Eat Fat or Carbs?
The article looks at both sides of the debate whether performance athletes can enhance their performance on a low carb, high fat, ketogenic diet. With quotes from Dr. Jeff Volek and Dr. Louise Burke, the article challenges the definition of optimal macro nutrient ratios and discusses the need for metabolic flexibility.
The Metabolic Features of Keto-Adapted (20 Months) Ultra Athletes [Comparative Study]
A detailed review of Dr. Volek's study of 20 elite ultra-endurance athletes with specific discussion regarding length of time to become keto-adapted or fat-adapted, glycogen use and depletion, and the apparent positive effects of long-term consumption of a low-carbohydrate/high-fat diet on athletic endurance performance.
A Quick Guide to the Paleo Diet for Athletes
This article was co-written by Dr. Loren Cordain, PhD and Joe Friel and features an overview of their 2005 book entitled The Paleo Diet for Athletes. The book applies the concept of eating as our Stone Age ancestors ate to the extraordinary demands of training for serious endurance sports. The article covers a broad overview of topics including timing meals around training, recommended macronutrient ratios, and the benefits of a Paleo lifestyle for endurance athletes.
Paleo Nutrition to Fuel Your Workouts
This article takes a very comprehensive look at what the research really says about macronutrient ratios (protein, fat, and carbs) and physical activity, and how you can use Paleo as an appropriate template for meeting any macronutrient goals. While the elite athlete will appreciate the information, this article is written for the more common recreational athlete.
Nutrient timing revisited: is there a post-exercise anabolic window?
Several researchers have made reference to an anabolic “window of opportunity” whereby a limited time exists after training to optimize training-related muscular adaptations. However, the importance - and even the existence - of a post-exercise ‘window’ can vary according to a number of factors. While not specific to either Keto or Paleo diets, this paper provides a detailed review of existing literature on the effects of nutrient timing with respect to post-exercise muscular adaptations, and assists in drawing conclusions that allow practical, evidence-based nutritional recommendations to be made for maximizing the anabolic response to exercise.
Fat Burning During Exercise: Can Ergogenics Change the Balance?
Endurance athletes and dieters are eager to burn more fat during exercise; athletes
hope to conserve carbohydrate stores, while dieters wish to decrease fat stores. This article
briefly reviews the role of fat as an energy source for physical activity, discusses how exercise
intensity and duration affect fat and carbohydrate metabolism, and assesses the nutrition
strategies athletes are most likely to use in attempts to promote fat burning during exercise:
caffeine ingestion, L-carnitine supplements, medium-chain triglyceride supplements, and high fat
Effects of Dietary Fat on Muscle Substrates, Metabolism, and Performance In Athletes.
This abstract looks at the effects of muscle glycogen stores and endurance performance by testing eleven duathletes ingesting either high-fat or high-carbohydrate diets for 5 weeks in a randomized crossover study.
Influence of Endurance Running and Recovery Diet on Intramyocellular Lipid Content In Women: a H NMR Study
This paper covers research which seems to suggest that a certain quantity of dietary fat is required to adequately replenish cellular fuel sources during endurance exercise.
The Paleo Endurance Secret
In this article, the author challenges the efficacy of the Paleo diet in general, but offers an interesting link between potential benefits of a custom-designed paleo plan to some of the well-designed scientific research out there which supports long-term endurance performance to a low-carb regimen.
What Does It Mean to Be Fat-Adapted?
In Part 1 of 2, Mark Sisson defines what it means to be fat-adapted, explains the difference between carb-burning and fat-burning, and ways in which you can tell if you are truly fat-adapted.
What Does It Mean to Be Fat-Adapted? – Part 2: Q&A
In Part 2 of 2: Mark Sisson answers your most burning questions about fat-adaptation including how to become fat-adapted, the role of ketones, and how long does it take.