The Ketogenic Diet for Triathletes

Athlete Acknowledgement of Risk, Release of Liability and Agreement:

I understand that this Acknowledgement of Risk, Release of Liability and Agreement is applicable to Bolton Endurance Sports Training, its coaches, associate coaches, employees, managers, members, affiliates, agents consultants and trainers (hereinafter the â€œReleased Partiesâ€), and I voluntarily enter this agreement. I am applying to participate in the Bolton Endurance Sports Training athletic training program and related activities (collectively referred to as â€œTrainingâ€) being fully aware that the Training involves risks. I accept all the risks of participating in the Training, even if they are created by the carelessness or negligence of a Released Party or anyone else. Risks of the Training include, without limitation, risks of bicycling, indoors or on roads and highways open to traffic, running, on roads, trails or treadmills, swimming in pools or in open water, lakes, oceans or other bodies of water, triathlon, duathlon, physical exertion, training and competing in large groups of people which may create the risk of falls, contact or other trauma, and other risks associated with intense physical activities. I understand these risks exist, that they are beyond the control of Bolton Endurance Sports Training and its employees, affiliates and/or coaches, and I voluntarily accept and assume these risks as part of the Training I will undertake. Additional risks are described on the accompanying List of Possible Hazards. I know there are other risks too that are not listed and I voluntarily accept them too. I fully release, discharge and waive any Claims I may have, now or in the future, against the Released Parties, even if such Claims are based on the carelessness or negligence of a Released Party or anyone ("Claims" as used in this document means any and all liabilities, claims, demands, legal actions, and rights of action for damages, property damage, personal injury or death) which are related to or in any way connected with my participation in the Training which I or my heirs or personal representative could make.

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The Ketogenic Diet
Sarah Wright, BEST Triathlon Coach

For years, dietitians have been prescribing the ketogenic diet to patients as a form of disease management. Recently, athletes have started to catch on to the benefits of adopting a low carb, high fat diet that causes the body to enter a state of ketosis. This means the body is efficiently burning stored fat as fuel rather than sugars (carbohydrates) for energy.

What is the Ketogenic Diet?

Image Credit: https://thebakingtourguide.com/nutrition/ketogenic-diet/ — Ketogenic diet for triathletes

The ketogenic diet includes foods that are very low in carbohydrates and high in fat. Because of the lack of carbohydrates in the body, ketone molecules begin to build up and blood sugar levels decrease resulting in the body resorting to stored fats as fuel. Foods to avoid include grains/starches, legumes, fruits (small portions of berries are allowed), root vegetables (including potatoes, carrots, and sweet potatoes), diet foods, and alcohol. So what is left? A typical meal can include meat, fish, most vegetables, avocados, nuts and seeds and dairy. You must compensate for the reduced carbs by increasing fat content of meals since this is the body’s new fuel source.

Benefits of the Keto Diet

Why would you adhere to such a strict diet if not for medical reasons? The keto diet has been shown to reduce body mass, decrease blood glucose and insulin, improve insulin sensitivity, and increase “good” cholesterol(1). Additionally, it can result in weight loss without having to count calories due to meals being more filling(2). It is easier for people to eliminate food groups rather than having to keep track of calories and macronutrient intake.

Risks of a Low Carb Diet

The body stores carbohydrates in the form of glycogen. Glycogen can easily become depleted while on a low carb diet during training. Because glycogen holds up to four times its weight it water, the low carb diet can result in significant weight loss fairly quickly however it leaves the body with depleted glycogen stores and less water. During workouts, the body is now dependent on using fat as fuel, a process that is much slower than using carbs. Being in this state significantly impairs higher intensity workouts including weight training, track workouts, threshold, and interval workouts.
The Keto Diet and Athletic Performance

In a study found in Nutrition and Metabolism that tested elite cyclists on the ketogenic diet, it was discovered that there is a period of “keto-adaptation”. The body is adjusting to using fat rather than carbohydrates as fuel and as a result there is a decrease in physical performance for the first two weeks of the diet. After this time period, peak aerobic power and submaximal endurance performance were both restored to their original levels. It is also important to note that the VO2max of each athlete stayed the same throughout the 6 week study despite significantly limiting carbohydrate consumption (3).

Should I Try It?

As with most nutrition, it is very dependent on the athlete. What works for one person could be terrible for another. If you want to give the keto diet a chance, try it for 4 weeks and see how your body tolerates it. Ideally any nutrition experimentation would be done during the preparation or base phase of training to minimize risk of losing crucial fitness. Talk to your BEST coach about how to incorporate a low carb diet into your training!