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Ketogenic diets are all the rage, with claims of fat-burning magic and mental clarity. But what does the science say when it comes to sports performance? The International Society of Sports Nutrition (ISSN) has weighed in, and their latest position stand delivers some hard-hitting truths about keto and athletes.
Spoiler alert: it’s not the miracle fuel many think it is.
What Is a Ketogenic Diet?
A ketogenic diet is high in fat, moderate in protein, and extremely low in carbohydrates. This forces the body to enter ketosis, where it primarily burns fat for energy instead of carbs. Sounds efficient, right? Well, not so fast.
The ISSN’s Verdict: Keto and Sports Performance
The ISSN took a deep dive into the research, and the overall consensus? Ketogenic diets have a neutral or even negativeimpact on athletic performance compared to higher-carb diets. Here’s why:
🚴♂️ High-Intensity Athletes, Beware
For athletes who rely on quick bursts of energy—think runners, cyclists, and team sports players—carbohydrates are king. When carbs are drastically cut, your ability to sustain high-intensity efforts takes a serious hit.
🏋️♀️ Strength and Power? Meh.
When it comes to building muscle or lifting heavy, the evidence suggests that keto doesn’t provide any performance advantage. In some cases, it might even make you feel sluggish and weaker during training sessions.
🏃♀️ Endurance Athletes—Mixed Results
For long-distance athletes, there’s a bit of a gray area. Some endurance athletes report better fat-burning efficiency on keto, but overall, the research suggests that performance isn’t necessarily enhanced—just different.
Are There Any Benefits?
Keto isn’t all bad. Some potential benefits include:
✔️ Weight Loss – A keto diet can help with body composition changes, especially for athletes looking to drop weight.
✔️ Metabolic Flexibility – Training the body to burn fat more efficiently might have some long-term benefits.
✔️ Medical Applications – Certain medical conditions (like epilepsy) respond well to a ketogenic diet, and some athletes use it for specific health goals.
The Bottom Line: Should Athletes Go Keto?
The ISSN’s position is clear: for most athletes, especially those in high-intensity sports, a ketogenic diet is not the best choice. Carbohydrates remain the preferred fuel source for peak performance.
If you’re thinking about trying keto as an athlete, make sure to work with a sports nutritionist or dietitian who understands the demands of your sport. A well-balanced, individualized approach will always win over fad diets.
So, unless you’re tackling ultra-endurance challenges or have a medical reason for going keto, you might want to keep those carbs on the menu. 🚴♂️🍞🍌
For more details, check out the full ISSN position stand here: Read the paper.
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The Ketogenic Diet and Athletic Performance: What the ISSN Says
Ketogenic diets are all the rage, with claims of fat-burning magic and mental clarity. But what does the science say when it comes to sports performance? The International Society of Sports Nutrition (ISSN) has weighed in, and their latest position stand delivers some hard-hitting truths about keto and athletes. Spoiler alert: it’s not the miracle fuel many think it is.
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