What s Better for Sports Performance Carbs or Fat


[Preview] Team fat vs. team carbs

Video taken from the channel: Diet Doctor


Low Carb, High Fat Interviews

Video taken from the channel: Low Carb Down Under


Smart Carbs VS Keto for Exercise Performance w/ Danny Lennon

Video taken from the channel: High Intensity Health


Dr. Stephen Phinney: Does ketosis enhance athletic performance?

Video taken from the channel: Virta Health


Carbs or fat which is best for you? Metabolic flexibility

Video taken from the channel: TheLeanMachines


Athletic Performance on a Keto | Pros & Cons

Video taken from the channel: Thomas DeLauer

Not surprisingly, this has many sports-minded individuals wondering just what is better for performance, carbohydrates or fat. How Carbohydrates Compare to Fat During Exercise While the body can store both carbohydrates and fat, when it comes to converting these nutrients into energy, carbohydrates are by far the fastest and most efficient form, which is why they’re great for fueling. Recently, however, some professional athletes have made headlines for, quite literally, going against the grain––trading carbohydrates for fat to fuel everything from 50-mile runs to cross-court sprints. Not surprisingly, this has many sports-minded individuals wondering just what is better for performance, carbohydrates or fat.

In a recent review of 61 studies, the vast majority showed that diets relying on more calories from carbs than from fats were optimal for performance. None found that carb-rich diets hurt. Traditionally, athletes have regarded carbohydrates as the best choice for fueling athletic performance because these can be most quickly converted into glucose. The downside is that you have to refuel regularly.

Fat contains more calories and is more slowly converted into energy, so you don’t have to refuel as often. They consume less carbs during training and increase their intake before competitive events. This helps their body learn how to utilize stored fat to generate energy, which could boost their physical performance during the game.

However, fasting is also being used in sports. But according to Dr. Volek, the ideal high-fat diet for sports performance would consist of closer to 85 percent fat and almost no carbohydrates. This extremely fatty diet leads to a condition. One gram of carbohydrates contains four calories, while 1 gram of fat contains nine. “Low-fat diets might be your best route if you want to eat a variety of foods in moderation.

A low-fat diet. A Brief Overview of the High Carbohydrate Theory In the 1960’s it was discovered that carbohydrate (muscle glycogen) plays an important role in fatigue. It was also discovered that carbohydrate intake during exercise can improve endurance capacity.

Essentially, when carbohydrate is available, endurance is improved. Reduce carbohydrates: Replacing carbohydrates (especially sugary carbs) with foods higher in protein, healthy fats and fiber can increase fullness and lower levels of insulin, a hormone that. While it takes longer to convert fat into usable energy than it does carbs, fat has 9 calories per gram, so it serves as a more concentrated source of energy.

The carbs and fat you burn during exercise mean you’re torching calories.

List of related literature:

Institute Pacific, has found that chronic high-fat feedings downregulate the main enzymes (pyruvate dehydrogenase complex, or PDH) responsible for burning carbs as a fuel source.20During a race, athletes are burning almost exclusively carbohydrates for fuel due to the intensity of the effort required to win.

“Peak: The New Science of Athletic Performance That is Revolutionizing Sports” by Marc Bubbs
from Peak: The New Science of Athletic Performance That is Revolutionizing Sports
by Marc Bubbs
Chelsea Green Publishing, 2019
from the perspective of performance, carbohydrates are utilized much faster than fat and protein.

“Hansons Marathon Method: Run Your Fastest Marathon the Hansons Way” by Luke Humphrey, Keith and Kevin Hanson
from Hansons Marathon Method: Run Your Fastest Marathon the Hansons Way
by Luke Humphrey, Keith and Kevin Hanson
VeloPress, 2016

Athletes who can rely more efficiently on fats and less on carbohydrate (glycogen) typically have better endurance because they have more fat fuel than glycogen fuel, which has limited stores.

“Advanced Sports Nutrition” by Dan Benardot
from Advanced Sports Nutrition
by Dan Benardot
Human Kinetics, Incorporated, 2011

Carbohydrates are the master fuel for strength/power sports.

“Practical Applications in Sports Nutrition” by Heather Hedrick Fink, Lisa A. Burgoon, Alan E. Mikesky
from Practical Applications in Sports Nutrition
by Heather Hedrick Fink, Lisa A. Burgoon, Alan E. Mikesky
Jones and Bartlett Publishers, 2006

For athletic purposes, it is important to distinguish between the effects of carb fuel and fat fuel on muscle performance.

“Maximum Muscle, Minimum Fat: The Secret Science Behind Physical Transformation” by Ori Hofmekler, Marty Gallagher
from Maximum Muscle, Minimum Fat: The Secret Science Behind Physical Transformation
by Ori Hofmekler, Marty Gallagher
North Atlantic Books, 2008

Athletes can train their bodies to use more fat as fuel than carbohydrate and have similar or better exercise performance e.

“Sports Medicine: Study Guide and Review for Boards” by Jonathan T. Finnoff, DO, Mark A. Harrast, MD
from Sports Medicine: Study Guide and Review for Boards
by Jonathan T. Finnoff, DO, Mark A. Harrast, MD
Springer Publishing Company, 2011

An athlete who typically consumes carb-heavy pasta or sugary sports beverages before a workout routine will definitely notice a drop in performance if he chooses to forgo the carbs before his next lifting session at the gym or long-distance bike ride.

“Keto Diet For Dummies” by Rami Abrams, Vicky Abrams
from Keto Diet For Dummies
by Rami Abrams, Vicky Abrams
Wiley, 2019

Ketosis is great for athletic performance.

“Keto: The Complete Guide to Success on The Ketogenic Diet, including Simplified Science and No-cook Meal Plans” by Maria Emmerich, Craig Emmerich
from Keto: The Complete Guide to Success on The Ketogenic Diet, including Simplified Science and No-cook Meal Plans
by Maria Emmerich, Craig Emmerich
Victory Belt Publishing, 2018

Carbohydrates for training and competition.

“Plant-Based Sports Nutrition: Expert Fueling Strategies for Training, Recovery, and Performance” by D. Enette Larson-Meyer, Matt Ruscigno
from Plant-Based Sports Nutrition: Expert Fueling Strategies for Training, Recovery, and Performance
by D. Enette Larson-Meyer, Matt Ruscigno
Human Kinetics, 2019

Hypocaloric diets that restrict carbohydrate intake are probably not prudent during the competitive season if the sport relies on heavy carbohydrate usage, as do longand middle-distance running, swimming, basketball, wrestling, and others.

“NSCA’s Guide to Sport and Exercise Nutrition” by NSCA -National Strength & Conditioning Association, Bill Campbell, Marie Spano
from NSCA’s Guide to Sport and Exercise Nutrition
by NSCA -National Strength & Conditioning Association, Bill Campbell, Marie Spano
Human Kinetics, Incorporated, 2011

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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  • Finally, I’ve been looking for a legitimate video that covers this topic. Ive been on strict ketogenic diet for 11 months and I do crossfit 7 days/week. I actually have more sustained energy in workouts and i still have glucose for high intensity work

  • Must be different from person to person. I was on keto 12 months straight, my lifts declined a bunch. I’ve tried going between keto and standard healthy carbs (not traditional crap carbs) and it’s amazing how much more I can both push myself and recover from off of keto.

  • Love this video! I love carbs and love being active even on my rest day ( I like walking and doing other activities), I like to eat abundant amount of complex carbs with tasty carbs as well:-)

  • What’s interesting about this is my whole life I been eating regular American style highest bench was 140 now I’ve been on keto 2 weeks I’ve just benched 205 the first time ever the other day and lost 10 lbs

  • Thanks for talking about these studies. Some of your videos don’t feel impactful to my everyday life, but this information reenforced how i feel my workouts changed going keto.

  • From my own experience of being on the keto diet as well as fasting…. Performance once fat adapted for distance and long periods of exercise there’s no question. The energy I have as a whole as well as the boost I get after an hr of activity is mind-blowing.

    Same routines after either having a carb laden meal or eating before the gym and I’m much more lethargic as a whole.

    Distance and time activities? Fat adapted/fasting hands down.

  • Can I take C4 Ripped Preworkout without breaking a fast? It says it has 0 calories? Also good on Keto? https://www.amazon.com/Cellucor-Workout-Extract-Limeade-Servings/dp/B00XFA544E

  • Can I still run top speed on keto? I’m a sprinter in high school who also does football. My position is wide receiver and corner. Would I still keep my same level of speed and explosiveness that I had during track season?

  • Hey man, big question! If I consume 5g of agave inulin with my post workout shake, could it affect me being in keto? I mean, I take it as a prebiotic suplement, you’ve talked a lot about asparragus inulin, but asparragus are not always available in my town. Should I count it as part of my carb intake? Or am I right by counting it as fiber?

  • Hello Thomas I’m looking at certain recipes for the keto and it says it has a certain amount of carbohydrates 16g and six of those grams are dietary fiber and it says sugars 5 grams and that’s all in the total carbohydrates now is that good because I thought any or are those sugars different from regular sugar

  • I was fasting the other day and was working out in the gym I almost passed out����. It’s funny and not funny at the same time. Maybe I was too hungry ��‍♀️��‍♀️.

  • Could it be said your body might be less efficient on keto if you are burning equal carbs plus more fat? Like would the total “resources” needed for a workout be higher when on a keto diet technically?

  • I agree with you 100%. I keep the same strength on keto & intermittent fasting vs a regular to high carb diet, but have more endurance when I.F. & keto for sure. Great video and accurate as can be.

  • Great great interview! I have watched the whole video and learned a lot from it. Raw real information!
    I follow a low carb high fat diet while intensively exercising in the gym. I will for sure apply a few thing I heard here. Thanks!

    Can anyone answer this for me and a FB friend, she was wondering if fiber grams on a nutrition label cancel out some of the carbs on the label (8 total carbs, 4 grams of fiber = 4 net carbs) why can’t you add additional fiber of some sort to cancel out more carbs at the same meal?

  • Just found your channel and I really like it! I was wondering if you could help me maybe? I weight a bit to much, not supremuch but I really need to lose a few kg. Many people are saying that the way to do that is to eat less calories but I kind off have a problem there. A year ago me and my friend used to work out together and she was obsessed with counting calories and without me thinking about it I started to do the same. I started to feel bad about eating och started to get more anxious about food. And whenever we worked out I always thought that I need to lose as many calories as possible. I got out of it when I stopped working out with her but I scared I start to think the same way again if I start counting calories. So I was wondering if there is any tips on how to have a good food plan without having to count calories?:)

  • I use a carb manager app that keeps track of carbs, protein, fat and caloroes. There is an option to let the app adjust your carbs and calories too (I think) based on your activity. What are your thoughts on this? Is it a good idea to adjust carbs for more physical activity?

  • This was a splendid interview with Danny Lennon. I hadn’t heard him speak before, but obviously he is intelligent and passionate about health, and is also at the top of his game. Mike, it was helpful to have the key take aways with their starting points, since this was a rather long interview. I want to go back and listen again to some of the key points again.

  • hey lean machines my name is houari (who-r-ee) I’m 225 pounds lost about 15 already and gained 4 in muscle I work out a lot and I have a pretty good diet I want more results thought not fast or the easiest like all the other videos on YouTube I want one that’s a long term more of a lifestyle type of thing I would love to get any advice tips or just information and I started this about one month ago from today and I see a lot of results thinking about it now but what will give Me more of a edge?

  • hi i have quest about coffee on empty stomach ist good or not? I read the article about coffee on empty stomach ist very bad.  but I would like to know how the truth is

  • Hey Thomas! Could you address Keto Insomnia in one of your videos? I’ve been a huge fan of keto because of the amazing benefits it gave me up until I stopped being able to sleep. I didn’t want to believe it was keto but as soon as I got carbs in my diet the insomnia went away ( 2 months insomnia) and now I’m back to carbs which sucks, do you think I was missing some nutrient or smth that got me there? I think I did a pretty good job at keeping a healthy keto

  • +Theleanmachine hello guys great videos I have a a quick question… I have a desk job (Realtor) I work out hard 5 or 6 days a week I been counting macros and I have doing good but I don’t know if I should consume for fats or carbs for the reason that I’m not doing anything fiscal but I do go hard at the gym.. hope you can help and keep the good videos going.

  • I always enjoy your videos but I feel that all health related material of the web is dedicated to either obese people who want to lose weight or athletes who want to perform better.. a lot of us just want to stay fit and healthy without winning any Olympic medal.

  • I love to see these videos!  Awesome, I have been living keto lifestyle for 6 months and strength is the ONLY drawback I can name. I ldid lose strength, but it has come back, even increased my squat. the only problem that I have is once glycogen is depleted my muscles basically “shut off” I have a harder time on multiple rep sets. My cardiovascular endurance is actually much improved!

    Im not bodybuilding by any means. functional fitness is my main goal.

  • Training with high intensity and lifting heavy is a mind set,lets be honest folks the average human these days is a fat lazy slob and will find any excuse they can to blame anything or anyone for there pathetic lives,your whole life is determined by your attitude towards it, if your attitude towards life is I am a failure that is what you will be BUT if your attitude towards life is I am a success then you will be a success. YOUR ATTITUDE IS EVERYTHING!

  • I agree with you all my workouts on keto and intermittent fasting makes me better and can lift more and have more endurance.especially when in a fasted state even i have lost 31 lbs. I play a lot of singles tennis and now i can last 3 sets (usually 2 hrs 2 1/2 hr of play) and I am not tired after the games. This stuff works. And I tried everything Thomas is preaching and has worked for me 100 %.

  • What’s up! You made a great video! I hope I can make a video like that! Check out my channel and Subscribe! Your awesome! ��������������

  • A video on combining medium GI carbs and fats raising insulin please. What are the quantity limitations etc. If possible with examples.

  • True, at the beginning I was a little weak….well slower more like it but I could last longer. Strength hasn’t gone and my accuracy went up weirdly enough, catching flies all last summer

  • Problem occurs when you are shredded and dont have any more fat to lose.
    Im 6.2 and on keto + IF was under 80kg..Now I introduced carbs and fructose after workouts before bed and im back on 85kg..

  • To much bs in these videos. Just tell me what to do. I’ve been doing keto and IM since August and dropped 50 lbs. Now I want to start lifting weights. What’s next?

  • Great video guys! one question if you work out in the mornings i.e. stupid o’clock6am before work, do you cycle carbs up the night before or eat more carbs that day? Thanks!

  • Find out what’s going on inside the body and treat it accordingly. Nutritious foods and good mental health not to forget the environment you live in is a must. Awesome video, Thanks!

  • I’ve been intermittent fasting for 6 years and on low carb “not keto” for most of the time. My diet could be most characterized as lower carb Mediterranean. My most recent Cholesterol test was pretty horrible. Hdl of 87 ldl 250. I workout on a regular basis and I’m not overweight. Does anyone on Keto/low carb have any problems with blood Cholesterol? Maybe I just have bad genes.

  • I do keto for 13 months lost 90lbs and cycle a lot, I introduced carbs back into my diet recently and I perform much better on the bike, I will go back into keto soon to lose 10 more lbs, let’s see how is my performance, but with carbs it seems i did better but I must saybmy daily energy is lower.

  • As a T2 who is controlling blood glucose without medication…I can’t get enough information from Stephen Phinney. I’m an avid cyclist and am trying to completely optimize my performance. If you have any more information about athletes and ketosis…please share!

  • I’m carb cycling at the mo with 3 days low carbs 1 day high. I’m contemplating going keto but really worried il lose all my muscle as I’m training for bikini competing. Should I do full keto or stay as I am? @disneyfitbrit

  • Understood once your fat adapted you start reeling the benefits during exercise but what about recovery. Carbs help with that as well. Is their evidence that points to an alternative.

  • I have become slightly weaker in gym in regards to weight lifts but have lost 50 lbs bodyweight. I’m an avid weight lifter with above average lifts. So I will trade off a little strength for a lot of body fat loss

  • Hmm is it not best to load up on carbs the day before a big workout. Give the body time to digest them. Thats what works best for me.

  • @thomas delauer. Did you happen to see this study? https://academic.oup.com/milmed/advance-article-abstract/doi/10.1093/milmed/usz046/5382216 what crazy timing. I watch a video from you talking about performance while on keto and then this MILITARY study is published the next day.

  • Great video, I agree that there is definitely no one perfect diet out there. I was just wondering, how would you recommend vegans to approach this topic? You see my main protein sources are beans and pulses which are carb high as well, so I can’t really do high protein low carb. Just another way to show that different diets will have different approaches to organising their macros:)

  • I’ve been thinking more and more about going full keto. But I wonder about cheat meals/days. I use them for my sanity more than anything else, but it’s usually just once a week. Still, on the keto diet, does something like this set you back several days?

  • Same here as many others say. My gym results actually improved a lot after keto. For me it also improved my sleep. I used to be going up to pee almost every nights (guess I had some insulin resistance) and that all went away. Better sleep = better gym performance. Kind of a nobrainer.:)

  • really do enjoy your videos, you two seem very up to date and well versed in what you talk about. also, it helps that you both are sexy, not that i want to have sex with you but you seem to have very attractive personalities!

  • Great video Thomas. I’ve been on keto for about 1 month. I’ll start training for a marathon soon using the maffetone method…low heart rate to stay in ketosis and to improve my aerobic base. Can’t find to much info on keto and marathon running. Any suggestions on training for a marathon while on keto? Thanks.

  • being keto-adaptED since 2 years.. I am 19years old, schooler, cyclist, building muscles, and inreasing every domain in my life.
    I actually want to use my body to push further the human knowledges and the limits of ketosis state, I want to be an life-experiment for our interest
    For example, today, I was in a caloric deficit for 2 days, in the morning I do 1h30 of workout, then 1h of cycling hiit, and then 5 hour of cycling + exams at school, fasted all the day, it feels amazing knowing everybody could ejoy such things

  • I will agree that the last study you talked about was the most interesting and conducted well scientifically. There is no mention in any of the studies exactly how many carbs the participants consumed, though. There is true keto, which really limits the carbohydrate intake and aims to keep it below 20-25 g for the entire day, and low carb, which allows a little more freedom but still generally keeps you under 100 g and lets you eat things like bananas and certain vegetables which are otherwise taboo. You can also let yourself have bread sometimes. There is a gray area between the black and white views that you either have to eat only things high in fat, or eat only things with sugar, flour, and the much-touted whole grains, which are in reality not so good for a lot of people.

  • I’m trying to build muscle as well as lose fat. I’m on KETO and have been since Jan 2. so I know that eating fats a moderate proteins are good and proteins and carbs work out well together especially after working out to shuttle that muscle building protein to my muscle, But since I’m on KETO I want to go back to the fats and ketosis as soon as possible, How much time should there be between eating carbs and eating fat to avoid storing fat? I realize this will vary from person to person but is their a estimated time range? And thank you for all the videos they have helped me lose 26 pounds of fat so far this year 😉

  • Hey there!
    Do you have any good examples for good, healthy foods rich in fat?
    if possible only in vegetarian-version because I don’t eat meat nor fish:/

  • Hi Thomas! I am in my mid 20s and now fat adapted, having been keto for a year. I will be in my first half marathon and have found that a lot of research points to higher carb diets for endurance running. Is this optimal for women in their child bearing years? Do women require more total carbs and is this something to consider for training purposes. Thank you!

  • Dude, one thing is to talk about a certain diets strength, but to spread misinformation is either low or meaning that you didn’t do your homework thoroughly! While the study “Metabolic characteristics of keto-adapted ultra-endurance runners” do favor the keto diet in terms of fat oxidation in endurance training, it says nothing about the two groups burning the same amount of carbohydrates. To quote the study, it actually says: “Carbohydrate oxidation was significantly lower in the LC ultra-endurance runners” meaning the athletes on keto diet burned fewer carbohydrates. Yes, the keto group also burned muscle glycogen, but do note that fat can be turned into muscle glycogen especially when on a keto diet.

  • Do we do this even if we need to lose a lot of weight if we eat carbs and exercise wont it all just stay there sabotaging fat loss

  • Building muscle and losing fat at the same time with keto+IF. I am much stronger and much energetic than before. Thank you so much!!!

  • in the last week ive seen keto friendly, low carb and sugar, and burning fat for energy associated w/ south beach diet, nutrisystem, and yes even rob lowe talking about atkins today. man do companies jump on success.

  • So my biggest take away here is that it’s best to match your food for the day based on the activity that you are doing. I have been working out at Fitbody Bootcamp doing HIIT 30 minute work out 5-6 days a week. Different workout everyday and have dropped about 23 pounds of fat and have maintained my lean mass which is quite high. My RMR is at 1832 and I have been eating a higher carb diet (45% carbs-35% protein-20% fat) at 2400 calories this whole time and my fat loss has completely stopped since February. I have been learning more about ketogenic and wondering if I should give that a try to break this plateau but perhaps I should do more carb cycling and eat higher fat on more muscle training days and higher carbs on more cardio based days? What are your thoughts? Anything you can share would be beyond appreciated!

  • You said in one of your videos that 0.8 times body weight of protein is enough and excess protein raises stress on kidneys. Isn’t this kidney myth debunked by many carnivore diet experts like Frank Tufano, Paul Saladino? Please explain that as well in one of your videos.

  • There are so many other variables to consider when looking at exercise performance in addition to low carb vs high carb. What do you think about medicinal mushrooms, supplements such as maca, matcha and caffeine plus more traditional supplements such as creatine, PAW, CoQ-10?

  • I train early in the morning fasted so would you recommend I have my high carb days the day before I train and have the majority of them later in the day so my glycogen levels are sufficient for my weight training the next morning?

  • Your carbs:fat:protein ratio should always remain fairly similar (maybe some small variations if you want), because the brain functions best on carbs, not just the body. People are so undercarbed these days on their higher fat diets that they need to resort to caffeine to even function mentally.

    If you get your carbs from CLEAN sources (fruits, whole grains, beans, etc.) and avoid fattening food (processed junk food and animal products), then it’s almost impossible get fat, because whole foods fill you up properly and you have to eat a good deal of them to get all your calories. On top of that, you’ll be very high energy all the time (also because of the micronutrients in these healthy foods) and your mind will just feel ‘clean’ and clear.

  • Interesting discussion thanks. Can you direct me to some information regarding high performance endurance training whilst on LCHF and some fueling strategies to use during the event.

  • My first 2 weeks on keto my workout was like hell i couldn’t do anything i lift half of the weight I’m used to & thought there’s no way i can workout with weights anymore… as i got more deep into ketosis i immediately felt much better, lift double the weight i was used to & most importantly my stamina improved immensely ����
    My workout has never been better �� also i workout fasted and feel amazing ❤

  • I run every day due to track and field practices with futbol twice a week should I keep my carbohydrates high on the day of futbol and track then in the middle with carbohydrates and fats on the days of track?

  • Hey guys I just love your videos. Just one request to make a video on how to achieve diffrent type of dream bodies ( e.gathletic type, body builder type,etc) it will be a great help as I am aiming to get an athletic body type.

  • Hi Thomas DaLauer, can u cover supplements on keto, L carnitine, glutamine, BCAA drinks & protein shake, can we use these supplement before & after workout during keto diet. Thank you ��

  • What are some of of the best ways to increase calcium intake? I am a dancer and recently got injured with a stress fracture, but I’m worried that increasing the amount of dairy in my diet will cause me put on a few pounds. Of course I will be exercising throughout my time off but it just isn’t the same as spending 5 hours in rehearsals every day. Another thing I’m worried about is that my muscles may atrophy because I’m just not using them that much, is there any way to combat that?

  • Well I HAVE to disagree. Only because sense I have gotten myself back onto keto for good. My energy AND strength have increased A LOT. This is entirely anecdotal. But I’ve been completely surprised at how much stronger I’ve gotten in the last month and a half.

  • I am interested in learning more about the introduction of a
    carb dose during higher intensity phases of endurance events (also during
    training and race prep) and the targeting of this dose to VO2 max levels.  I have been looking for guidance on this
    issue. Can you point me to any research or other scholarly articles/books on
    the topic? Thanks

  • Dear Thomas, I AM in keto diet almost for 2 months but I just lost 4 lb in the first month and now nothing. with a normal diet, I lose more. I want to lose more 10 lb. what should I do?:(( i did everything that I could do!!!

  • Ran a 10k and Half marathon September 2018 as a high carb vegan. I have just finished 10k and a half marathon March 2019 as a Keto vegetarian. same times 43 mins and 1:34. Not a PB but at 55 years old Im happy. Not an exact science as no 2 races are the same, weather conditions etc.. but as a ball park figure, interesting.

  • Hey guys, I was wondering if you could please help me?
    I’m a 19 year old girl, 5ft tall and weigh 110 lbs currently eating around 1400 calories a day and I’m working out 5 times a week (weights) and 3-4 days cardio. Am I eating too little? I want to build muscle but not gain fat. I love your vids btw!

  • Quick and simple video that explained everything perfectly; love it!
    I am having some trouble with my motivation these days. I’ve tried exercising in the winter before, but it seems to make my joints ache even more; especially my ankles and hips. Do you have any tips on what I can do, any exercises so I don’t have an excuse not to work out?

  • Hey Thomas. I almost always agree with you. My works out on keto have been great except martial arts training. I suffer there. Long distance runs, short sprints, weight lifting is all good but there is definitely a decrease in martial arts training. Any advice?

  • This video does not answer the question: Does ketosis enhance athletic performance? Just comment on this article showing differences between keto or not keto athletes. https://www.ncbi.nlm.nih.gov/pubmed/26892521 So, the evidence for this is lacking. If Keto is better for endurance performance, please tell it to the African runners. They have most of the 100 fastest best performance of all times in the marathon. Kenyans or Ethiopians consume 6070% of carbs in their diets: https://www.ncbi.nlm.nih.gov/pubmed/21595961 and https://www.ncbi.nlm.nih.gov/pubmed/15657475 This is real athletic performance.

  • Hey guys,
    First of all, I really love your video’s.
    So I’ve never been to the gym before and almost haven’t done excercises at all. I want to start but I don’t really know how or with what kind of excercises. Some extra information: I’m not that good at push ups and I’m a endomorph. I really hope you guys can help.

  • Guys, I need to add to your point about high carbs on wokrout days.

    Your body takes several hours to digest the food you eat (depending on what it is) and extract the nutrients to increase your muscles glycogen levels, so really you should be making a point to mention that you need to eat your high carb meal at least 4 hours before you plan to need the energy from the food, otherwise your making use of the glycogen already in your muscles and not the new energy from the food that will still be sitting in your stomach or intestines digesting.

  • Hey guys.. Would you consider doing a video on carb cycling? I’m tracking my macros & it works out I should eat 151g of carbs, 156g protein & 45g of fat.. But I want to make sure I’m getting the most out of my training sessions and I think carb cycling would be a good way to go. I just don’t know an awful lot about it! Thanks! X

  • Guys you’ve sent us some incredible comments that we’d love to reply to but Goggle won’t let us to some of you. This is probably because you have comments disabled or possibly don’t have a google account. Either way we’d love to answer your questions if we can.

  • High fat gives me spots and is less natural as our bodies are made to have Carbs as a primary macro energy source. Plus fat gives you the runs. #teamcarbs

  • Someone mentioned on here about vegans and vegetarians eating high carbs but not suffering from diabetes, being obese and the like but it doesn’t mean you can’t eat meat and still not be healthy and not suffer from these ailments. The fact is a vegan diet is generally lower in fat than for someone eating protein especially from animal source. Fat is attached to animal protein sources, you eat eggs, beef, chicken whatever, you’re going to get in some fat. And depending on the cut or part of said animal you’ll be consuming more or less fat. The body uses either carbs or fat as its sources of energy. Yes, vegans get fat from nuts or the oils they use, but it’s not as much fat as someone who is an omnivore, eating animal protein. So, naturally the vegan would need to consume more carbs to support his activity level. It’s either carbs or fat as an energy source to be used. Carbs aren’t the enemy but as the Lean Machine duo pointed out many people overeat on carbs. Mainly because they have been brainwashed into this ritual of “snacking”. Too many of my clients come to me with this idea of having a snack and the need to have one. if you’ve consumed enough food/calories at your major meals with the appropriate levels of fat, protein and fibre in, you shouldn’t need to be doing all this snacking. And individuals tend to snack on the wrong things. Rubbish granola bars that are high in sugar, 100 calorie snack packs, protein bars that are no better than chocolate bars really, pastries and biscuits and the like. That’s where a lot of processed carbs are ingested and where the over consumption of the same happens. But good job lads for explaining this often times over complicated subject.

  • Went keto about 4 months ago and started really bonking on long bike rides. My heart rate would sky rocket and I just couldn’t keep going at a reasonable pace. Adding more salt did help some, but I still couldn’t keep my normal pace and endurance throughout the ride. I’m excited to try adding carbs back in before and during the ride to see if it helps. So much of this video resonated with my personal experience, thanks for taking the time to put this out there for us.

  • Hi Thomas! You’re awesome and I loved your video. Daily Mail posted an article yesterday that addressed an “exercise physiologist’s” criticism of the ketogenic diet’s affect on carb/glucose tolerance within the body, claiming that the consumption of high amounts of saturated fat can cause glucose intolerance and insulin resistance. Could you check it out by any chance? I thought you might have a sensible answer to this concern. I’d hate to see people get discouraged by the article. Thanks and I always look forward to your content! God bless!

  • This is the BEST explanation on carbs or fat that I’ve seen. Simple and makes sense. There’s no “Ermagerd… phat/karbs is good, if u disagree then u suk!!!” kinda thinking. Thanks a lot.

  • One thing for what I do not have any explanation this week I trained very hard and go over the limit, even I have taken some magnesium, I do not have any muscle cramp on Keto. Some expiation for it?

  • unfortunantly (I have done low carb too in the past) just like they did to fats they lumped all bad fats with good fats and said all fats were bad, now they doing that with carbohydrates. to bad, because fruits veggie beans and whole grains are very good for you. western diet has alot of very processed carbs. this is what is bad. a high meat diet cannot be healthy either. finding balance and moderation seems to be beyond the concept of society. I am following a low carb diet right  now with a twist (not interested in ketosis) I want to heal my body by reducing the sugar load until my body can heal (fats do heal and rebuild as well as provide energy) and get over whatever ismaking it fat. adipose tissue is not there just to collect ‘excess’ energy we eat it is there to rebuild damaged cholesterol, store vitad3 which is vital for guess what? glucose tolerance. and what I think, dont know for sure, but as those fat cells become overwhelmed and damaged they increase in number to lighten the load not because of increased caloire intake, and it makes sense if the load is full then your appetite should reduce but it doesn’t work that way we keep eating and have hypoglycmic episodes and  insuline resistance is not the reason for it. fat is resistance to oxidation which makes sense for fat cells to hold on to it and not release it for energy (hence you get hungry despite being very fat). i also think ketosis is not meant to be a permenant condition but it is great to allow your cells to heal get more fat soluable vitamins and to give the body time to heal all that glycation and overgrowth going on (like polyps and skin tags, both internal and external stuff like that) of course there is more and please be careful about overdoing it because stress of any kind including semi starvation and low carb releases cortisol and it makes you feel great but the end result is increased liklihood of getting sick. finding that balance is hard. for me it  has bene and still his a experimental thing as nothing else has worked.

  • Wow. How easy was that to understand?! Lower carbs on office days higher carbs if training. Great simple advice and much much better I am sure than buying a special offer wonder drug that the Internet says is exclusively available just for me for the next 60 mins! Keep up the good work lads.

  • Great vid lads… I have this argument lots. People convinced fat is the enemy and the need to avoid. Skimmed milk, Marge and not butter, 1 cal spray and no oils… It’s nuts

  • Hi Guys I know this is unrelated to this vid, but I could really use some guidance and I thought you two would be the people to ask. I am 17 and currently in the Mansfield town development squad for football, we have started to go to the gym around 3 or more times a week and I’m wanting to make sure I am making the most out of it. I’m wanting to buy protein shakes to have after gym workouts, what type you I use? and when should I take it? I play football between 7 times a week in case it helps. Love your videos guys thanks!

  • Absolutely! In less than 3 months I’ve gained INCHES on my arms and other muscles as well, yet I’ve lost inches around my waist at the same time utilizing a very strict ketogenic diet & lifting routine. Truly building muscle & losing fat at the same time & would never have tried keto in the first place it if it weren’t for you and this page. I’m not even close to being done or to reaching my full potential yet, either. Thanks Thomas, keep doing what you do.

  • Hello guys, I really need your help, am skinny and tall, and to be honest no body is doing videos from skinny to fit, if u can upload a video it will be great thx

  • What about latest science that shows after a period of LCHF the use of carbs is impaired even when available and there is a 10 days window the body needs to regain this ability that is crucial in long term events like an Ironman?? any ideas on that….

  • Agreeing with everything said, but what are the arguments for an athlete (amatuer or pro) to do keto? I have a friend who is training for a marathon. Given time to adapt to keto what would be his benefits? from what you quoted from the last study this would be faster recovery. Did i miss something else?

  • Performing better on keto: Improved swimming underwater from slightly under 50m (ie length of an olympic swimming pool) to 70 metres on one breathe. My friend went from about 70metres to about 120metres (he’s been doing it for years! I’ve increased my thighs and biceps, while reducing my waists as well. Plus I’m over 60 doing intermittent fasting, and exercise on a fast. Yesterday, 1hr on a treadmill at over 70% max heart rate. very happily.

  • Also Mike… Eating lots of fat builds up a pool of acetyl-coA.. Since glucose has to be broken down to acetyl-coA anyway before it enters the krebs cycle… what is the biochemical logic to suggest glycogen is better for high intensity sports like mma??

  • What confuses me, is isn’t it true that we will completely empty our glycogen stores (if fully saturated) within 20/30 mins of intense sport? So a carb adapted athlete will crash hard after this and since they are not efficient at using fat for fuel… how the hell do they carry on performing? I mean I know professional athletes are nearly all on steroids, and that changes everything… but for the natural ones?

  • This has been the best interview I’ve seen so far. Super informative! Clarified so many questions regarding keto and using carbs for performance.

  • can anybody please tell me if keto diet works for sprinters? i know it works for endurance sports(marathon, swimming, cycling etc.) but it works for explosive/power sports? i tried keto for 6 months and I had ZERO speed/explosive power… i am a decathlete, pure explosiveness/speed event…

  • Some studies show that Keto lowers T level. For building muscle and strength T level is important. That is the reason I go for intermittent fasting over Keto, and keep reasonably levels of carbs

  • I am 42 doing keto losing weight but I avoid working out. The reason is that it takes my muscles a week to recover for some reason more so on keto. Are there anything I can take to speed muscle recovery?

  • I started a keto but I also lift heavy twice a week but when I do I am weaker with the explosive aspect. My question is when would be the best time to add some carbs to get a better workout? Before or after and what would the best sources be? As I’m not to worried about getting kicked out of ketosis.

  • Love this! I think it’s important to say that there isn’t one diet fits all. If something works for you then great but let’s not bash each other for being different. I’m ketogenic-fat adapted and it works for me in terms of fat loss, muscle gain and maintenance, my mental clarity is superb now, my type 2 diabetes has gone, improving my insulin resistance (pre-type 2), my blood work (glucose, triglycerides, cholesterol) is amazing. More importantly i’ve never felt better. Do what works for you BUT if you’re reading this and you’re unable to lose weight by doing what most doctors / fitness people tell you which is up your carbs to “keep you full” then maybe try something new.:) Good job +TheLeanMachines

  • “It’s not high carb or low carb, it’s smart carb.” This concept makes so much sense! If I’m understanding this right, higher intensity sessions require moderate-to-high-ish carbs in order to achieve optimum performance. While recovery and lower intensity days could benefit from a lower carb intake. Right? Do you know if there has been any research done by Dr. James Morton? If so, I haven’t been able to find it. I’d love to read more about this ‘smart carb’ concept. Thank you so much for this video! I’ll probably end up re-watching it!

  • This is such an outstanding interview! After watching it twice, I headed over to Sigma Nutrition and have devoured the podcasts and articles available. Danny Lennon is fantastic and the quality coming out from Sigma is really outstanding. All science based. Thanks for the interview, Mike! And thanks for the level headed and really interesting content coming out from High Intensity Health.

  • I think the evidence is pretty clear in this area.
    Carbs will always win for performance. End of story.
    If you want superior performance, there’s no question.
    And the data is pretty clear, “fat adaptation/keto” tanks high intensity performance.;

    For the average person, perhaps low level ketosis can be useful.
    even then, if they want more quality work output in their training/sports etc then use of carbohydrates will only be beneficial.

    I’m a big fan of Mike T Nelson’s ‘metabolic flexiblility” protocols that involve carbs around anaerobic training, throw in some fasted training etc.
    Best of both worlds

  • At day 4 on keto? I’m surprised they even showed up to the study. I was afraid to even stand up too quickly. Used every handrail available..

  • Liking your interviews Mike. find the brightest Minds and ask good questions. the resistance to healthy lifestyle and food is astonishing. so keep the energy flowing.

  • I think we will see more data on performance eventually reveal itself as more and more athletes engage a fat adapted existence. As always, another good video. Have you or can you do an interview with Rachel Gregory? Here is her work.


  • Unfortunately almost everyone is indoctrinated to the low fat, less meat paradigm.
    I remember getting caught up in the vegan side back in 2011 or so, the low carb videos I watched were pretty average, Sally Fallon really didn’t look the look of health for me, and Jimmy Moore definitely didn’t sway me in the slightest.
    I still can’t watch him to this day, though I have come around on Sally. ��

    I have even grabbed her book on bone broths as I am now making them every week.
    My chronic inflammation never got better, no matter what I tried, but I did drink a lot of bber and wine, have for decades.

    I fell back into YT looking for a healthy way to start eating again as I was just starting to crawl out of a real bad part of life.
    Started watching some Keto videos, was already subbed to Dr Berg for years because he seemed really knowledgeable on this.
    The rest is history, found LCDU as I am Australian, so it peaked my interest.
    3 days in on dropping carbs in my food only, my inflammation plummeted, I was still drinking.
    Even though I haven’t been able to drop the drink yet, the effects have been amazing.
    I have never been fat, or have to take medications, except anti-inflammatories for years of course, I now no longer need them either.
    52 and eating lots of steaks and never felt better.

    Oh, and all those vegans and vegan doctors I used to listen to, well let’s say, they have not aged well in the last 8 years, almost all look emaciated unlike the low carbers and keto carnivores I am watching today.
    There is just no comparison. Fat for the win������

  • Thanks Thomas this really helped me decide to stay on Keto since I have now joined CrossFit. Looking forward to more of your videos!

  • im following the old Atkins and in my 2nd week but still never see the huge energy uplift that everyone else sees i Must be doing something wrong. my daily diet: 1egg w/2small slices ham, 1tblspn cheese every morning with 1 cup black coffee, lunch; 2 cups spinach salad with a protein and 1 tblspn ranch dressing, dinner is Atkins meatloaf from (Lindas low carb web) snacks 12 almonds, sugar free Jello with heavy cream and or maybe 10 unflavored pork rinds. Im taking a multi vitiamin, niacin, and extra Magnesium. I add coconut oil to things, cook in real butter, i drink broths to add salt but still no energy. Why am i not feeling full of energy like everyone else i was on atkins for 6 mos last yrt and never did? This is my 3rd time i’ve started on low carb/ high fat and i DO lose weight but wondering why i never feel like excersicing.