{"id":3114,"date":"2022-01-28T05:59:05","date_gmt":"2022-01-28T05:59:05","guid":{"rendered":"https:\/\/www.go-keto.com\/?page_id=3114"},"modified":"2025-05-01T15:41:05","modified_gmt":"2025-05-01T15:41:05","slug":"better-sports-performance-while-on-keto-what-are-your-options","status":"publish","type":"post","link":"https:\/\/www.go-keto.com\/en\/academy\/better-sports-performance-while-on-keto-what-are-your-options\/","title":{"rendered":"Better sports performance while on keto"},"content":{"rendered":"

The keto diet has become increasingly popular over the past few years. In the past, a ketogenic diet has been recommended to treat conditions such as diabetes and epilepsy. But now, it\u2019s becoming clear that ketosis has a positive effect on weight loss, mental health and athletic performance.<\/span>\u00a0<\/span><\/p>\n

While diets for athletes more commonly emphasise carbohydrates, the keto diet is high in fats contains moderate amounts of protein, and is low in carbs (usually no more than between 40-50grams per day). A low intake of carbohydrates causes ketosis, in which the body burns fat stores and ketones are created. Someone exercising while following a ketogenic diet will be burning fat to fuel their activity rather than glucose.<\/span>\u00a0<\/span><\/p>\n

How does exercise affect ketosis?<\/span><\/b><\/h2>\n

The more your body has adapted to burning fat, the more it will rely on stored fat to fuel your workouts. This is true across all levels of activity, even during HIIT sessions when the body predominantly burns glucose.\u202f<\/strong><\/span><\/span>Studies<\/a><\/strong><\/span>\u202fshow that a key factor setting top athletes apart from recreational players and runners is their bodies\u2019 ability to burn fat rather than glucose.<\/span>\u00a0<\/span><\/p>\n

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Endurance activities<\/span><\/b><\/h4>\n

Endurance exercise at lower levels of intensity while in ketosis increases the levels of ketones in the blood and lowers blood sugar levels. As your body burns more stored fat to fuel your exercise, some of the fat will be turned into the particles known as ketones. During the fat-burning stage of endurance exercise, elite athletes who follow this eating plan burn more than twice as much fat as those eating a diet rich in carbs.<\/span>\u00a0<\/span><\/p>\n

High-intensity training<\/span><\/b><\/h4>\n

During high-intensity exercise, your ketone levels will temporarily fall as your blood sugar rises. This is because your body needs energy fast, and glucose burns more quickly than fat. But because your total energy requirements increase during the session, overall, you will still burn more fat than glucose.<\/span>\u00a0<\/span><\/p>\n

Advantages of the ketogenic diet for sports<\/span><\/b><\/h2>\n

A ketogenic diet is an excellent way for athletes to optimise stamina and power. The benefits of this high-fat way of eating include:<\/span>\u00a0<\/span><\/p>\n

Energy levels are stabilised<\/span><\/b><\/h4>\n

Fat is the body\u2019s most efficient and most plentiful fuel source. Because a ketogenic diet means that you rely on fat rather than glucose for fuel when exercising, your energy levels are stabilised, and you can exercise for longer.<\/span>\u00a0<\/span><\/p>\n

Glycogen is spared<\/span><\/b><\/h4>\n

The body stores glucose in the form of glycogen in the liver and the muscles. With an increase in fat burning, the glycogen stores are spared, and they are readily available for when the body really needs them during more intensive exercise.<\/span>\u00a0<\/span><\/p>\n

Recovery times are improved<\/span><\/b><\/h4>\n

Inflammation is one of the factors that can hold you back from recovering from a sports injury. Thanks to its anti-inflammatory properties, a carefully planned keto diet significantly speeds up recovery times.<\/span>\u00a0<\/span><\/p>\n

Cravings are reduced<\/span><\/b><\/h4>\n

Eating the right food at the correct times is especially important for athletes. A ketogenic diet is based on satisfying, nutritious food that reduces cravings for sugary treats and junk food.<\/span>\u00a0<\/span><\/p>\n

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