The International Society of Sports Nutrition (ISSN) just released its first-ever position on ketogenic diets, yep the diet that all your friends at the gym and in the office are talking about. Yes, the one where you put butter in your coffee and where calories don’t matter so long as you eat bacon and meat with every meal.
Although it can get tiresome hearing about this diet, this new position presents the latest scientific standpoint of where we are at with this diet for athletes. These findings are essential to know if you have ever considered using the keto diet.
Here’s what the science says about keto for athletic performance:
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Keto is not inherently harmful – but it’s also not a magic bullet. While it leads to increased fat oxidation, this does not translate to improved performance. It is always a good idea to get your bloodwork regularly monitored whenever trying a new diet regime to track any meaningful health changes.
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Endurance athletes may see mixed results. Some studies lasting over six weeks show slight benefits, but all research on elite athletes indicates performance decrements. If you love running, riding or swimming long distances, then keto may not be the best for you.
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Strength and power athletes should be cautious. While keto doesn’t drastically impact maximal strength, some studies show non-keto diets produce better long-term adaptations.
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Keto leads to weight loss, including fat and lean mass but this is largely due to calorie and protein intake differences, not a unique fat-burning advantage. It is also important to note that fat contains much more calories than protein or carbs per gram. This can pose a risk to maintaining a calorie controlled diet.
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Men and women may respond differently, but more research is needed to confirm significant differences in performance outcomes.
So where are we at with keto? Well based on this position stand, if you’re an athlete looking to optimise performance, a ketogenic diet may not be your best bet. While it can work for weight loss, it often comes at the cost of speed, power, and endurance.
Instead, book a free 15 minute call with one of our expert performance Dietitian's and discuss what the ideal diet is for your body and training goals. Your next best performance could be just one short call away.