Ketogenic Diet and Sport Performance of Athletes

Ketogenic Diet and Sport Performance of Athletes

Ketogenic Diet and Sport Performance of Athletes

You might be wondering what ketogenic Diet is all about and if it is an excellent diet to boost your performance. Well, this article will show you what the diet is all about so… get ready to learn the new diet that will positively change your lifestyle.

The A-Z of Ketogenic Diet

Ketogenic diet enables the body to burn fat instead of carbohydrate. If you are on a ketogenic diet, it simply means you eat food that contains a low amount of carbohydrates, an good amount of proteins, and high amounts of fat. It is not the conventional diet plan, isn’t it?

Contrary to popular belief, fat is not harmful to your health especially when it is saturated. The macronutrients of Ketogenic diet, unlike high carb diets, have little or no effect on your insulin or blood sugar.

The high intake of fat stops the body from pulling from your lean muscle mass, which is important for great performance as an athlete.

Still wondering why ketogenic diet is the right choice for athletes? Let’s talk about the low carb diet. Low carb diet means consuming more of protein than carbohydrates. However, this makes the body to undergo gluconeogenesis (turning excessive protein to glucose).

Adding keto diet to your low carb diet that is; moderating the protein intake and increase the fat intake can control the production of ketones while putting fats into good use.

Ketogenic diet could be great for endurance athletes. However, there are not enough studies to prove wheather this diet is an optimal choice for all sports performance. Regardless of the debates, there may be a few cases where LCHF diets are beneficial.

If you want to improve your fat burning process, a ketogenic diet can be the best option. It takes care of weight loss, provides endless energy, and enhances your performance.

Other benefits of ketogenic diet

According to Keto Vale, apart from helping people to achieve great weight loss results, ketogenic diet has the following benefits:

  • It helps you feel satisfied; with high intake of fat, the constant craving for food is eliminated due to the density of fat in the body.
  • Reduce inflammation
  • It prevents blood sugar related diseases
  • It improves high-density lipoprotein cholesterol (good cholesterol) which reduce the risk of having heart diseases.
  • It eliminate epileptic seizures in some cases.

The right food for ketogenic diet

Knowing the right food is essential for an effective ketogenic diet. The good news is you don’t have to rack your brain to get the perfect meal.

Your keto diet should include;

  • Low carb vegetables such as onions, kale, asparagus, spinach peppers and Brussels sprouts.
  • Meat such as poultry (including eggs), beef, pork, chevon (goat meat), and lamb
  • Fish sources like trout, salmon, catfish, sardines, and tuna
  • Dairy products such as sour cream, heavy cream, cheese and no sugar-added yogurt
  • Fruits (low sugar) such as strawberries, raspberries, and blueberries
  • Fats and oils such as macadamia nuts, pine nuts, sesame seeds (whole or as butter), safflower oil, grass-fed butter, olive oil, coconut oil, ghee and safflower oils

What ketogenic diet CANNOT give you

Some people tend to believe keto can lead to ketoacidosis. This is WRONG; ketogenic can never lead to ketoacidosis. However, it can cause your body to be in a state of ketosis; ketosis is different from ketoacidosis.

Ketosis

  • It has low level of ketones in the blood
  • Ketosis guarantees normal process of the body
  • It is responsible for turning fats to energy instead of carbohydrates
  • It occurs when you are on ketogenic diet

Ketoacidosis

  • Very high level of ketones in the blood which is dangerous to your health
  • It can turn blood acidic if left untreated
  • It is as a result of starving, excessive alcohol, and diabetics (with low or zero insulin)

Now that you have the secret, let’s give keto a try and see how you feel.