The Ketogenic Diet and Athletes

The ketogenic diet is a high-fat, low-carbohydrate diet that aims to force the body into a metabolic state called ketosis, in which it burns fat for energy instead of carbohydrates. While the diet has been shown to improve certain health conditions such as epilepsy, it is generally unhealthy for athletes.

The low-carbohydrate nature of the ketogenic diet can cause fatigue, poor performance, and an inability to properly recover after intense training. Carbohydrates- in the form of glucose- are the primary fuel source for the muscles during high-intensity exercise. These carbohydrates are necessary for sustained exercise. During a lack of carbohydrates, athletes may suffer from decreased athletic performance, and reduced endurance, and may even experience symptoms of low blood sugar. This is why we always fuel for the work required- even during recovery!

Furthermore, the ketogenic diet can lead to deficiencies in essential nutrients like fiber, vitamins, and minerals, which can impact overall health and immunity. For athletes, it is important to have a balanced and varied diet that provides all the necessary nutrients to optimize their performance and recovery. Other downsides to the ketogenic diet are:

• Nutrient deficiencies: The ketogenic diet restricts carbohydrate intake, which in turn restricts the intake of many nutrient-dense foods such as fruits, vegetables, and whole grains. This can lead to deficiencies in essential vitamins and minerals such as vitamins C, K, and B vitamins as well as potassium, magnesium, and fiber.

• Increased risk of heart disease: The high-fat content in the ketogenic diet can lead to an increase in LDL (often called “bad”) cholesterol levels, which can increase the risk of heart disease. Furthermore, the focus on saturated fats in the diet may contribute to the development of atherosclerosis, a condition in which the arteries become narrowed and hardened.

• Adverse effects on gut health: The ketogenic diet limits the intake of carbohydrates, which are essential for feeding the beneficial bacteria in the gut. This can disrupt the balance of the microbiome, leading to negative effects on digestive health and overall immune function. Gut health, and the gut biome, are topics that still require a vast amount of research. Researchers have just started to uncover the correlation between overall health and gut health.

• May promote unhealthy eating habits: The keto diet places a strong emphasis on high-fat foods like cheese, cream, and bacon while minimizing carbohydrate-rich foods like fruits, vegetables, and whole grains. This can lead to unbalanced eating patterns and increased reliance on processed foods. In summary, a large deficiency in micronutrients may become systemic for users following the keto diet.

• Difficulty in maintaining the diet: The ketogenic diet can be challenging to maintain long-term due to its restrictive nature. Individuals may struggle to sustain the diet, leading to weight cycling and potential negative impacts on overall health. We’ve previously covered fad diets and their lack of sustainability here.

Conclusion

Although the ketogenic diet may have its benefits for some individuals, it is not a one-size-fits-all approach to nutrition. It is vital to consider the potential health risks and nutrient deficiencies of the keto diet- especially if you are an athlete. A balanced and varied diet that includes plenty of whole foods is always the best approach for optimal health and well-being. It is best to consult your primary care provider before attempting diets that may be in question.

Bibliography

Burén J, Ericsson M, Damasceno NRT, Sjödin A. A Ketogenic Low-Carbohydrate High-Fat Diet Increases LDL Cholesterol in Healthy, Young, Normal-Weight Women: A Randomized Controlled Feeding Trial. Nutrients. 2021;13(3):814. doi:https://doi.org/10.3390/nu13030814

Ułamek-Kozioł M, Czuczwar SJ, Januszewski S, Pluta R. Ketogenic Diet and Epilepsy. Nutrients. 2019;11(10):2510. doi:https://doi.org/10.3390/nu11102510

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