Low Carb Diet and Exercise

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[Note] There may be problems when partaking in high intensity exercise but you can get around this by targeting carbohydrates around these times. Some research here: Research on exercise and heart rate.

Low-carbohydrate diets for athletes: what evidence?

"What of the long-term health consequences of habitually eating a high-carbohydrate diet especially for that increasing number of recreational athletes who may be unaware that they are insulin resistant (IR)4–⇓6 and for whom carbohydrates pose a major health hazard including the risk of developing type 2 diabetes mellitus? "

Extract:Noakes et al, Low-carbohydrate diets for athletes: what evidence? Br J Sports Med. 2014 Jul;48(14):1077-8. doi: 10.1136/bjsports-2014-093824. Epub 2014 May 26.

Ketogenic diet does not affect strength performance in elite artistic gymnasts.

"Our data suggest that athletes who underwent a VLCKD with adequate protein intake lost weight and improved body composition without any negative changes in strength and power performance. Taken together these results suggest that a properly monitored and programmed ketogenic diet could be a useful, and safe, method to allow the athletes to reach their desired weight categories without the unnecessary and harmful procedures currently in use."

Full Text:Paoli et al, Ketogenic diet does not affect strength performance in elite artistic gymnasts. J Int Soc Sports Nutr. 2012; 9: 34.

Ketogenic diets and physical performance

"Impaired physical performance is a common but not obligate result of a low carbohydrate diet. Lessons from traditional Inuit culture indicate that time for adaptation, optimized sodium and potassium nutriture, and constraint of protein to 15-25 % of daily energy expenditure allow unimpaired endurance performance despite nutritional ketosis."

Full Text:Phinney SD, Ketogenic diets and physical performance. Nutr Metab (Lond). 2004 Aug 17;1(1):2.