Macro partitioning
A ketogenic diet (defined as <50g carbohydrate/day or blood ketones ≥0.5 mM) has largely neutral or detrimental effects on athletic performance compared to a higher-carbohydrate diet, despite significantly increasing fat oxidation rates.
If your goal is to improve athletic performance (endurance, strength, or power), a ketogenic diet is not recommended. While it increases fat burning, it does not translate to better performance and may actually hinder it, especially in elite athletes or high-intensity efforts. Stick to a higher-carbohydrate diet for optimal results.
A ketogenic diet has largely neutral or detrimental effects on athletic performance compared to a diet higher in carbohydrates and lower in fat, despite achieving significantly elevated levels of fat oxidation during exercise (~1.5 g/min).
Why this rating
Based on a comprehensive review of 16 controlled trials, though most showed no benefit or detriment.
Source
International society of sports nutrition position stand: ketogenic diets
Alex Leaf et al. · Journal of the International Society of Sports Nutrition · 2024
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