In this episode of The Muscle Memoirs Podcast, I am joined by Dr. Louise Burke to discuss nutrition strategies for endurance sport, including the efficacy of ketogenic diets.
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Louise is a sports dietitian with 40 years of experience in the education and counseling of elite athletes. She worked at the Australian Institute of Sport for thirty years, first as Head of Sports Nutrition and then as Chief of Nutrition Strategy. She was the team dietitian for the Australian Olympic Teams for the 1996-2012 Summer Olympic Games. Her publications include over 350 papers in peer-reviewed journals and book chapters and the authorship or editorship of several textbooks on sports nutrition.
References
– Ketogenic low-CHO, high-fat diet: the future of elite endurance sport?
https://pubmed.ncbi.nlm.nih.gov/32358802/
– Contemporary Nutrition Strategies to Optimize Performance in Distance Runners and Race Walkers
https://pubmed.ncbi.nlm.nih.gov/30747558/
– Adaptation to a low carbohydrate high fat diet is rapid but impairs endurance exercise metabolism and performance despite enhanced glycogen availability
https://pubmed.ncbi.nlm.nih.gov/32697366/
– Acute Ketogenic Diet and Ketone Ester Supplementation Impairs Race Walk Performance
https://pubmed.ncbi.nlm.nih.gov/33027214/
– Low carbohydrate, high fat diet impairs exercise economy and negates the performance benefit from intensified training in elite race walkers
https://pubmed.ncbi.nlm.nih.gov/28012184/
Timestamps
00:50 Louise’s role at the 2020 Olympics
03:50 Competitive race walking vs. marathon running
11:08 Attributes of elite endurance athletes
12:10 Nutrition strategies for endurance sport
18:55 Carbohydrates and the brain
20:00 Pre-event fueling
23:55 Intra-event fueling
27:10 Train high/train low
34:10 What are the theoretical advantages of a ketogenic diet for endurance sport?
40:25 Direct research on the efficacy of ketogenic diets for elite endurance sport
44:30 Carbohydrate periodization: how quickly do adaptations to a ketogenic diet take place?
54:40 Ketone ester supplements
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