Keto Diet Meal Plan for Runners

Do you know what’s a Keto diet? Do you know that runners benefit greatly from a Keto diet? Do you want to learn more? In this video, coach Alvin will be discussing the benefits of a Keto diet for runners.

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For the longest time, a diet that is low in carbohydrate and high in fats
also known as Ketogenic diet has been touted as an effective form
of weight loss remedy.

In recent years, there has been growing interest as to how beneficial this diet would stack up for runners looking to improve their stride.

Why Fats?
Even though the body primarily uses carbohydrate as its go-to source of energy, ahead of protein and fats, there is actually a limit as to how much carbohydrate stores the body can accommodate at any one time, in the form of glycogen.
Fats, on the other hand, has a larger reservoir to tap into and is more energy dense by nature. It is said that, by priming the body to more readily utilize fats for energy metabolization, performance and endurance of the individual will naturally improve.
Firstly, studies have shown that for the body to be able to burn fats primarily as the body’s fuel, it must enter a state known as nutritional ketosis. For an individual to attain this, a prolonged,
consistent daily diet consisting of more than 80% fat and less than 50 grams of carbohydrates is required. This drastic change in dietary arrangement can be daunting and pose a challenge to many who attempt to adapt to it.

Even with the successful conversion to fat fueling, the second aspect to
look into will be the quality of this energy source. It means that, as the exercise gets more intense, the quicker the individual on fat fueling “hits the wall”.

Some studies which do show evidence where a high fat diet did improve the performance of those who participated in ultramarathon events. However, this is a scenario where they specifically exercised long periods (longer than marathons), and at approximately up to only 50% of their VO2 max.

Immediate side effects that some may experience whilst going through a high fat, low carbohydrate diet may include acute, flu like symptoms known as the keto-flu.
As the body adjusts towards the new diet arrangement, issues related to the keto-flu, which include dizziness, fatigue, headache, diarrhea etc. may set in. These symptoms might last over a few weeks, where ample rest and avoidance of intense exercises are strongly recommended.
Also, such diets are best kept at bay for those who suffer from kidney,
liver or pancreatic diseases.

Last but not the least, in order to achieve a healthy and effective high fat diet, the spread is extremely important. Ingesting food that are high in
healthy fats, such as oily fish, baked nuts, dark chocolate, eggs , white meat etc is essential.
This brings us to the issue of sustainability. These healthy, high fat foods can be considerably more expensive than an average meal. For those who are considering a long term relationship with such a diet should be prepared to shoulder the rise in food expenses.

Whilst many standby the benefits for a high fat, low carbohydrate
diet in improving running performance, my opinion, based on many pro-carbohydrate studies and research, is to still adhere to balanced meal plans.
Complex carbohydrates(whole grains, beans, fiber-rich foods) must take precedence over the sugary and starchy food fare. To end off, before embarking on any diet that deviates from the usual dietary arrangements,
a certified physician or nutritionist should be duly consulted.

00:00 Intro
01:38 Why fats may be a better energy source
04:59 Side effects of Ketogenic diet
05:53 A healthy & effective high-fat diet
06:45 Conclusion

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