Now, I don't know about you guys, but I want to blast it I want to crush it
I want to absolutely dominate So the question is, does keto jive with this? Is keto for athletes? I don't know, let's find out Hey, Jim Schultz here for F Cubed and livefcubedcom trying to cut through all the riffraff Man, just sift through all that rigmarole, and give you guys some simple and clear information that you can begin to apply right away to reach your physical fitness goals
Hey, if you're new to the channel, man, first and foremost, thank you so much for checking us out today Man, I am so appreciative of your time I am so appreciative of your attention If you might consider subscribing that would mean so much to me, man New videos coming out: fitness, finance, faith
Those are the three Fs inside of the cube We got new videos coming out every single Tuesday, so it would really mean the world to me, if you might consider subscribing and hit that little bell so you can be notified whenever new videos come out And make sure you stay tuned till the end today, man, cuz I have a special bonus ready to go for you guys here today Keto and exercise – when it comes to low carb performance, man, is a ketogenic diet for athletes? I mean after nearly 20 years on the competitive bodybuilding stage that is the question that I want answered Not only for you guys, but for myself
I want to know, like, is this how I should be fueling my body? Is this how I should be fueling my system? And I'm gonna drop the punchline on you guys right now – maybe – but probably not Now, I know, that's gonna rustle some jimmies out there in the keto crowd, but I love you guys Man, I love you guys so much, so just give me a few minutes to explain So in the previous video, we laid out the keto diet pros and con And on the bright side: a keto diet could really help to control hunger, by kind of eliminating those blood sugar spikes, it could jumpstart a very inconsistent approach to nutrition to begin with, and it definitely showed some promise when it comes to neurodegenerative conditions
But on the dark side: it's gonna bring you face to face with the 'keto flu', it might be really hard to stick to you long term, and maybe the biggest drawback, maybe the biggest con of all, it is not superior to any other diet when you control for calories and protein in terms of keto and fat loss or keto and weight loss – ouch But today, I want to focus exclusively on performance This is such an important topic, man, that I think it commanded its own video I want to talk keto and training, keto and bodybuilding, keto and just overall performance What does that look like? Well, what it really boils down to is your fuel source, right
We're really talking about carbs or fats, glucose or ketones, has one been shown to be superior over the other, when it comes to performance? That's what we want to look at right now, today Well, in that first video, in the first video of this series, the ketogenic diet basics, we kind of walked through a very simple explanation of how that process works When your body reaches a state of ketosis, you then have ketones and ketosis, and your body starts to burn those ketones, starts to burn up that fat as its fuel source Well in a similar way let's walk through how does your body use carbohydrates? And I don't want to do this in like a Biochem 101 way or in Anatomy and Physiology way, right? We're not starting for midterms I want to do this in a practical and pragmatic way and it's basically this – you eat carbohydrates, those carbohydrates get turned into glucose, that glucose gets converted into glycogen, and then your body burns that glycogen as its fuel source as its form of energy
So what does science have to say about this? Well, a lot actually But before we get into the specific studies, I want to come right out of the gates, I'm gonna come right out of the chutes and I want to challenge this whole notion that, 'hey, Jim this is how our ancestors used to eatthis is how our ancestors used to eat, so this is how I should eat
While they were running around being chased by lions and riding zebras, this is how they fueled their bodies, so this is how I should fuel my body – maybe But just because we used to do things a certain way doesn't necessarily make it better – it doesn't speak anything to its effectiveness I mean, hey, we used to ride around on horses and buggies waiting for the milkman to come by and drop off a few quarts for the week And now what do we do now? We order our milk (made from almonds) on Amazon Prime to be delivered later that day And our cars? They drive themselves
Forget about horses and buggies – cars – that drive themselves So times, they have changed, and I think we can all agree, they have gotten better Still, however, there is some interesting research to suggest, if you poke around long enough you will actually find that keto for endurance athletes appears to show a little bit of promise For example, in a 2016 paper, Jeff Volek, a very prominent keto researcher showed no significant difference in resting muscle glycogen or the level of depletion in ultra marathoners despite two different fuel sources: carbs versus fats Both groups appeared to recover similarly which is some indication that their performance may have also been very similar but if you turn to more of a high intensity short burst style of training there are a number of studies that questioned keto's ability to fuel these high-powered training sessions
Louise Burke, another prominent researcher in this area even said, after scanning over most if not all of the low carb high fat research, she said "although adaptation to a low-carb high-fat diet ketogenic or not increases the muscles capacity to utilize fat as an exercise substrate there is no proof that this leads to a clear performance advantage In fact, there is a risk of impairing the capacity for high-intensity exercise" And in that same publication, Hawley and Leckey actually had similar findings, a very similar conclusion: "despite renewed interest in high fat, low carb diets for endurance sports, fat rich diets do not improve training capacity or performance, but directly impaired rates of glycogenolysis and energy flux limiting high intensity ATP production" So again, maybe if you're an endurance athlete, keto makes some sense – maybe keto has some merit in that context But if you're a bodybuilder, or just a regular person looking to be the leaner, stronger, faster, keto doesn't look too promising, man
I mean keto and performance – looks like nothing but downside Keto and fat loss – looks like no clear upside So you put those two things together, and it appears that keto might not be the answer So I say, man, if you're an endurance athlete and you like keto, then it seems that keto might have a home But if you train in more of a high-intensity fashion – if you train in more of a, you know, high-powered, in short bursts, which is more like a normal traditional workout that most of us do, then it looks like keto might not be the best answer
It looks like keto could very well be impeding your progress Okay but maybe you're thinking keto: low carb, high fat, long endurance, high intensity, maybe you think, Jim, that's all well and good, man Like that all sounds really really solid, but if I'm being straight up with you, dude Like that's not what I struggle with That's not what I have questions about
What I need help with is, man, I just struggle to get to the gym, I just struggle to get off the couch, sometimes Well, then you need to download The Mystery Behind Motivation – this is a little ebook that I put together a couple of years ago And I'm making it available to you guys right now completely free All you have to do is mosey on down to the link below in the description and download that guy right now And it is a quick, super easy read, and I wrote this little ebook with one singular goal – to light the fire inside of you
physically and financially And hey, man, as always if you guys liked this video please hit that like button down below, that would help me out so much Hey, if you didn't like the video, if I rustled your keto jimmies a little too hard, then you hit that dislike button – you let your voice be heard
But still, maybe share the video with a friend, maybe you subscribe to the channel, and we will see you guys next time