Does Keto (Ketogenic Diet) Kill Your Exercise Performance?: Dr.Berg

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so in this video we’re going to answer the question does key tell decrease your fitness performance and will you lose your muscles let’s talk about that well in 2012 there was a study done and I’ll put the link down below that demonstrated that keto does not affect strength performance in elite athletes 2018 another study I’ll put it down below you get decreased oxidative stress and inflammation in deep-sea divers so basically allows them to perform better the same thing that goes with an athlete when you run your body and ketones you get less oxidative stress which means your organs and tissues don’t break down as easily and they can go longer all right another study was cyclists when they were put on keto the endurance was not compromised right now I know if two of the top ultra marathon runners they run like a hundred miles they’re both undoing keto and they dominate in fact one of the guys named Zack bitter took the record for a hundred miles in America I think was like 11 hours and 40 minutes incredible all right let’s go through some things it’s not the carbs that build muscle okay protein helps build muscle your muscles are built out of protein not carbohydrates training strength training builds muscle now it is true that insulin is anabolic so that is the hormone that helps your muscles grow but there’s two things that stimulate insulin one is carbs and one is protein okay every time you consume protein you’re going to increase insulin now when you do a keto plan you’re going a low-carb when you go a low-carb and you also combine in a minute fasting you fix something called insulin resistance which the majority of the population has that is a situation where the cells need more and more insulin to create the effect because it’s resisting incident because the person is consuming too many carbs okay so when you fix insulin resistance you increase the absorption of amino acids you increase the nutrients a lot more you actually increase insulin more insulin becomes more effective so when you do a healthy keto plan your body is are running on ketones your body is also running on fatty acids and some of your body is still running on glucose even though you’re not consuming glucose your body has a capacity to make glucose it’s called gluconeogenesis your liver does it it can make glucose from protein and fat so we really don’t need carbs as a requirement the problem is when you start keto you’re going to go through an adaptive phase where you might experience some fatigue because you need to increase your B vitamins and more minerals but that’s the only gonna last for like three to four days and then you’re gonna have more energy when you start tapping into your fat reserves more efficiently you’re gonna have a lot more performance a lot more endurance in fact certain athletes get to the point where their cells become fat-burning machines on steroids they oxidize fat at such a higher rate compared to anyone else the truth is when you’re on higher carbs you’re gonna get more fatigue in less performance because the higher carbohydrate means more insulin which means more blood sugar issues which means more oxidative stress to the body and you never get a chance to tap into the fat because you’re running off your stored glycogen and ketones and if’ in a minute fasting have a muscle sparing effect they spare protein it you’re going to stimulate growth hormone you’re not going to lose your muscle mass so in summary keto if done healthily can increase your performance not decrease your fitness thanks for watching so if you want more knowledge on how to create a healthy body subscribe now and get daily notifications daily notifications that sounds weird well I’ll just remind you on a daily basis about that