Energy balance
A ketogenic diet (very low carbohydrate, high fat) enhances fat oxidation and endurance performance in prolonged aerobic activities but may impair anaerobic performance and strength gains due to limited glycogen availability.
If you are an endurance athlete, a ketogenic diet may help you burn fat more efficiently during long activities. However, if you participate in high-intensity, short-duration sports (like sprinting or powerlifting), a ketogenic diet may hinder your performance and strength gains due to low glycogen. Choose your diet based on your sport's energy demands.
The ketogenic diet primarily focuses on drastically reducing carbohydrate intake... The main goal of the diet is to induce a state of ketosis... An important study in endurance runners showed that the KD increased peak fat oxidation... In general, the consumption of an LC/KD did not produce significant changes in strength or power compared to control groups... the diet may not be as beneficial and could impair performance due to limited glycogen availability
Why this rating
Based on reviews and specific studies cited, showing mixed results depending on exercise type.
Source
Impact of Nutritional Methods On Physical Performance Parameters
Katarzyna Szafrańska et al. · Quality in Sport · 2024
DOI 10.12775/qs.2024.35.56362
More from this paper
- A high-carbohydrate diet (50-70% of energy) improves endurance performance, sprint speed, and recovery compared to low-carbohydrate diets by maximizing muscle glycogen stores.Moderate
- A high-protein diet (1.4-2g/kg body weight) supports muscle repair, lean body mass gains, and strength improvements in resistance-trained individuals, with animal proteins potentially offering superior lean mass benefits compared to plant proteins.Moderate
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