Endurance Athletes and Ketosis

Dr. Berg discusses the debate on what should be eaten during exercise. Go no carbs? Do high carbs? High fats? Somewhere in between? Dr. Berg strips away a very common false datum and gives some insight into this subject.

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Dr. Eric Berg DC Bio:
Dr. Berg, age 57, is a chiropractor who specializes in Healthy Ketosis & Intermittent Fasting. He is the author of the best-selling book The Healthy Keto Plan, and is the Director of Dr. Berg Nutritionals. He no longer practices, but focuses on health education through social media.

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Disclaimer:
Dr. Eric Berg received his Doctor of Chiropractic degree from Palmer College of Chiropractic in 1988. His use of “doctor” or “Dr.” in relation to himself solely refers to that degree. Dr. Berg is a licensed chiropractor in Virginia, California, and Louisiana, but he no longer practices chiropractic in any state and does not see patients so he can focus on educating people as a full time activity, yet he maintains an active license. This video is for general informational purposes only. It should not be used to self-diagnose and it is not a substitute for a medical exam, cure, treatment, diagnosis, and prescription or recommendation. It does not create a doctor-patient relationship between Dr. Berg and you. You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Always seek the advice of a physician or other qualified health provider with any questions you may have regarding a medical condition.
#keto #ketodiet #weightloss #ketosis

[robvan]

As a cyclist I can tell you when I first started doing 15-30 mile rides after 2 weeks to a month on Keto it was ROUGH! I wasn't fat adapted yet and was not happy about the fatigue and lack of power I had on those early rides. But after about 2-3 months in it was like a whole new world opened up and I've never had as much power, stamina, and acceleration as I had at my best before I had ever done Keto. I've been on Keto now for about 3 and a half months and have lost 40 pounds so far. I eat the right foods, stay hydrated, cycle about 6-7 hours a week (100 - 115 mi.) and do intermittent fasting at least once a week. The most important aspect of my keto diet as a cyclist is keeping plenty of sodium, magnesium, and potassium in my body. I do that through foods and supplements. The cool thing about Keto as a cyclist is I don't have to buy, carry and consume high carb energy gels anymore. Most of the time two bottles of water are all I need. (If I do carry food out on a ride its usually like a slim jim or some type of meat, some almonds, cheese or a low carb bar (Quest bars are the best - stay away from Adkins bars!).Pickles are good too on hot days. Strawberries or blueberries are good as well. Whatever you can carry comfortably in a cycling type jersey but be aware of the heat in the summer as it will melt certain foods.) But honestly if I'm doing a ride under 40 miles I don't need any food with me, even going hard at 17-20 mile average speed. It's the over 40 mile rides where I feel I need a little energy to keep me going. I've been a cyclist for over 10 years and my weight got up to 253. Keto is a perfect diet for a cyclist like myself. I'd tried diets for years and have even uped my weekly milage to lose weight but nothing really worked until I stumbled on Keto. I'm now around 213 pounds and my goal is to get to 170-175. It hasn't been hard - at all! Keto is a very healthy diet if you do it right. I probably don't even do it right (don't get enough fat some days) and don't get enough sleep, but still lose plenty of weight. I have tons of energy, I don't crave bad foods, and love to eat what I eat on Keto. I don't feel its a diet anymore, just a way of life.

[tanyamcp]

Completely agree with this study! I have been fat adapted for over two years. I am also an ultra marathon runner and ultra trail runner. I didn't do it to burn more body fat. I did it to be able to store fuel/food rather than eat every 45 minutes. (Plus, those race gels are nasty!) I also lift 4 days a week. I found that lifting was more difficult during adaptation. But afterwards, it's been wonderful. My one rep max's are all higher now than they were originally. Thanks for keeping us educated, Dr. Berg.

[spanium]

I'm a mountain biker. Though my main thing is downhill. In order to get to it I have to do a lot of uphill. Off road uphill. I know very well what bonking is. If there was anything I could do to boost my endurance - I would go for it. So when I discovered ketogenic diet, I decided to give it a shot. Complete adaptation took 2 months, but the results were awesome. Half a year now. I don't think I've ever been so fit. I can ride all day with no food - no breakfast - insane. High intensity performance is also pretty impressive - race style cross country. In anaerobic mode muscles can only run on glucose, which breaks down to lactate, lactate goes to the liver and gets upgraded back to glucose. That's called Cori cycle. Guess what, liver uses fat to fuel this process, so under high intensity you still run on fat indirectly. Electric bikes? No, thanks.

[thomastang]

Hey Dr Berg, can you please make a video on high intensity athletes (boxers, MMA fighters) and ketosis!? Because there has been a lot of discussions about this topic and I think a lot of people would like to hear the answer from you. Thanks!

[l.s.]

Nice topic! I used to run 3 or 4 times a week and make about 60km per week. This summer I tried keto for three weeks. After keto-flu went running again and this was almost impossible: no speed such heavy legs, there was no power to speed my legs up. I went for running 1, 5 hours. Didnt get tired but no strenght available, I was as slow as someone on normal walking speed (no kidding)
Then after those initial 3 weeks I went on a 3-week vacation and ate normal. The end of july I got back from vacation and started keto for real (with a keto breath meter). I didn't go and try running in the first weeks (did only normal speed cycling and walking). Since this week, now being 7 weeks in ketosis, I am running again. Short distances, but it is heavenly. No glucose shortage down spiralung. I am curious if my results will even better in a year or so, when keto has turned into a normality.

Not only in running keto has great results, also in general the positive effect is there. Over the whole day the flow of energy is super constant, no appetite for snacking.
I can easily prepare a very healthy meal without the urge 'I Need Food Now!' 😁

[engniazi]

Hi Dr.Berg, I am really impressed using Keto, I eat 400 grams spinach almost each day and enough fat (peanut butter+coconut oil). This is amazing, my muscle mass have been growing tremendously, this has never happened before in my life so for, just training for one month. It reminds me Popeye muscles consuming spinach.

[CyberNerd]

Ever since I adapted Keto diet, about 3 months into it, I noticed substantial endurance ability. I can hike a trail what it used to take me 10 hours less than 7 hours and I am not tire at all after the hike. I feel like I can now hike days without being tired. I've recently started ultra running and boy what a difference. I feel like I am full of youth vigor again!

[carolayathlete]

I am an athlete, I love Keto. At the beginning was very difficult to adapted. Keto help me to focus more in races and get my best version.

[karenlhoule]

This is good information. I was getting discouraged that my running suffered on the ketogenic diet. But now that I know it takes at least a year to become fully adapted, I may try the diet again. Thank you.

[pietercrous]

Im keto and im shredding my body fat. This is what I want. But ive been missing my pump in the gym. Endurance is fine. Would almost say endurance is better on keto. Havent compared time or distances yet. I just realised that on keto you have to make sure youre getting enough minerals. I take a chelated multi mineral. I also take garlic plus Vit C for nitric oxide.

[TheRadicalCentrist.]

My workout performance went down about 30% when I first went keto. After about 3-4 months, it was back to normal. I do all workouts fully fasted, typically 7-9 a.m. after not eating since 7 p.m.

[terraflow__bryanburdo]

In my 60s and have been keto for three years. Lots of adjustments along the way and am now 90% carnivore. Havng the best training of my life, running up to 65 miles/week, ith speed workouts, etc.. and everything is running perfectly, the recovery on carnivore is off the chart.

[arnaudbarrin]

Thank a lot for your video. Yes, i'm completely agreeing with you that most of the literature says that there is no difference between keto and carbs, but when you look at the method they're on keto just for 4 or 8 weeks! Just the worth period for completing a maximal effort test. I'm quite interest for a study whicth talk about long term athlete on keto. Because for my own experience i feel greater and greater more the time pass. Now i'm on keto for 9 months and i'm quite convinced that the body needs i think month may be year for beeing completely keto adapted.

[ariesrules]

Keto works totally for me, my endurance & focus has become stronger when i exercise. I feel like a Fat burning machine. You can really tell the difference in your performance. Its an amazing feeling that I have never felt before thats all I can say. Keto adapted and loving it!! Could never go back to feeling sluggish on Carbs Hell no. Carbs is the enemy Fat is the fuel for the body. Your diet is crucial in Keto so I have learnt.     Keep up the Fantastic work Dr. Berg  (your subs are growing Yay! :)

[dr.radi.n]

Absolutely correct, while I am ketoadapted, I am performing more cardio as well as more lifting. Quantity n quality wise. Meaning duration as well as speed n weights.
I can still add FASTER RECOVERY.

[shanemchan]

I was putting off cardio because of all the hype of losing gains with low carb intake - I will go ahead and give it a go - Keto since August 1st of this year !!! 👍👍👍 Than You for sharing.

[Silentknight]

Dr Berg idk about anyone else here I was RD STUDENT SWITCHED OVER TO BE A PA SO I BOX 4 times a week and lift 5 days a week with some Olympic lifting and honestly I feel great yes I lost weight and lost 15 lbs on my pushpress which was at 225lbs I feel fine I drink some black coffee before gym and I’m in the gym maybe for 2 hours minimum I know we are all different but for me being on a ketogenic diet and still working out like I do I feel it’s possible maybe not for all. I eat a ton of sardines mackerel pasture raised eggs raw cheese spinach cabbage kale blood pressure has dropped ranging around 118/75 you can see my fasting and Keto IF RESULTS ON MY GRAM A.leejr. Keep up the good work

[Creativityinthekitchen]

A low carb diet has been the best thing I have ever done to maintain my energy levels and mental health! Though my question is, intermittent fasting when combined with keto, is it okay to have the eating window at night and not in the afternoon. Like 1st meal at 7, second (if there is) at 9? Because of my university schedule (I'm a senior premed student and there's no way I'll eat the unhealthy outdoor food)
I find your videos really informative. You've inspired me to change my life style for the better!

Answer is appreciated. Thank you.

[karenlhoule]

Dr. Berg, could you please make more videos about endurance athletes on ketosis? For example, what do we eat to make up for all the calories we burn? Do we just eat more fat and keep the net carbs at 20-50 grams and protein at 1.5 grams of protein per kg of lean body mass? Some of my long runs have me burning many calories and I'm not sure how to make up for this. I am very interested in all your information, but get discouraged about not being as good at running while not fully fat-adapted.

[MrDemonB]

Hmm. Interesting stuff. I'll try Keto again after my holiday.