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.

[email protected]

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26 comments

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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!

  • OFF SUBJECT
    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.
    thanks

  • 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 %.