Tag: Keto for runners

According to research published in the National Institutes of Health, while a ketogenic diet can promote fat oxidation, its effect on high-intensity exercise performance varies. This raises a critical question for many athletes: can a runner be on a keto diet effectively? The answer is nuanced and depends on the runner's goals, the intensity of their training, and their body's ability to adapt to a high-fat, low-carbohydrate fueling strategy.

According to a study on elite race walkers, a low-carbohydrate diet impaired exercise economy and performance compared to a high-carbohydrate diet. This suggests that for many athletes, it is harder to run without carbs, particularly when pushing higher intensities.

Research on elite athletes shows that a low-carbohydrate diet can impair exercise economy and reduce performance during high-intensity efforts. This reveals a critical aspect of sports fueling: what happens if you run without eating carbs, and how does your body respond?

Research indicates that carbohydrates are the body's primary fuel source for high-intensity exercise, with most runners needing 50-65% of their daily calories from carbs. So, should runners eat carbs or fats to maximize their performance? This debate is a cornerstone of sports nutrition, with implications for every runner's training and race day.

The average endurance athlete has long been told that carbs are king, yet a growing movement suggests that prioritizing fat might be the key to unlocking peak performance for runners. Is a high-fat diet good for runners, or is it a misguided trend?

Research shows that up to 80% of endurance runners do not eat enough carbohydrates to support their increased needs. This raises a critical question for many athletes: **Is low-carb bad for runners?** While some promise a 'bonk-proof' fuel source, the science reveals a more complex reality about performance, recovery, and long-term health.

According to the American College of Sports Medicine, athletes should aim to get 20-35% of their daily calories from fat. The question, **'Do runners need more fat?'**, is not about excess, but about integrating the right *type* and *amount* of healthy fats to optimize health, recovery, and long-distance performance.