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Is keto good for long distance running?

This question is about Running

Sarah Achleithner

Limited research to date shows no clear performance benefit to endurance athletes following a ketogenic diet [

1

,

2

]. Despite increased fat burning potential, endurance capacity in keto-adapted athletes still appears to be limited by glucose availability [

2

]. A keto-adapted runner will simply have less glucose available to fuel a long run than a carbohydrate-fed competitor, and research to date suggests that this impairs speed and performance, even if carbohydrate is temporarily restored pre-run [

3

].

Additionally, keto may hinder performance benefits due to the fact that ATP (energy) production from fatty acids requires more oxygen than glucose does [

2

,

3

]. These greater oxygen demands decrease efficiency during exercise and thus limit the potential performance benefits for athletes following a strict ketogenic diet. 

Man running on a grassy hill

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References:

  1. Kerksick, C. M., Wilborn, C. D., Roberts, M. D., Smith-Ryan, A., Kleiner, S. M., Jäger, R., Collins, R., Cooke, M., Davis, J. N., Galvan, E., Greenwood, M., Lowery, L. M., Wildman, R., Antonio, J., & Kreider, R. B. (2018). ISSN exercise & sports nutrition review update: research & recommendations. Journal of the International Society of Sports Nutrition, 15(1).

    https://doi.org/10.1186/s12970-018-0242-y

  2. McSwiney, F. T., Doyle, L., Plews, D. J., & Zinn, C. (2019). Impact Of Ketogenic Diet On Athletes: Current Insights. Open access journal of sports medicine, 10, 171–183.

    https://doi.org/10.2147/OAJSM.S180409

  3. Burke, L. M., Sharma, A. P., Heikura, I. A., Forbes, S. F., Holloway, M., McKay, A., Bone, J. L., Leckey, J. J., Welvaert, M., & Ross, M. L. (2020). Crisis of confidence averted: Impairment of exercise economy and performance in elite race walkers by ketogenic low carbohydrate, high fat (LCHF) diet is reproducible. PloS one, 15(6), e0234027. https://doi.org/10.1371/journal.pone.0234027

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