The Art and Science of Low Carbohydrate Performance

Well written, highly credentialed and experienced in subject matter authors, well documented, and thorough coverage of the topic. They basically make the case that high carb diets and carbo-loading for endurance athletes is outdated. And they make the case that the exact opposite is what yields the best results: high fat, low carb. One reason that high carb might still be so prevalent is that it takes 2-3 weeks for your body to adapt to a low carb, high fat diet. Results don't come until after you are fully "keto-adapted." Most athletes are apparently not patient enough to go through this frustrating adaptation process.Ketones are the breakdown products of fats that your brain can burn for energy. But, if lots of sugar from carbs are present in the blood, then the brain will not burn ketones, only sugar. It takes two weeks of consistently maintained target blood levels of ketones in order for the brain to produce enough ketone pumps to allow enough into the brain cells for normal energy production. The main inhibiting factor for high blood ketone levels is insulin. The only way to keep insulin levels low enough to allow ketones to rise high enough is to stay away from high amounts of dietary sugars and carbs.Along with low insulin levels comes the transition allowing muscles to burn fatty acids instead of glucose. Since body stores of glucose are at best 2 hours worth of energy, and fat stores are essentially unlimited, we see that muscles trained to burn fat instead of glucose as their primary fuel is optimal for endurance sports. And, not only will your muscles never run out of fuel (even if you don't refuel during your race), but neither will your brain. In fact, the worst part about "hitting the wall" due to low glycoge/glucose stores during a race is mental confusion due to low blood glucose.In a study of several non-athletes who were keto-adapted, researchers injected insulin into the subjects until blood glucose levels fell below 30 (normal is 70-120). At this low level, not only did the subjects not fall into a coma, but they didn't have any symptoms of low blood sugar! This is because their brains were burning fat (ketones) for energy, not sugar, making the low glucose levels irrelevant to proper brain function!Obviously, there are non-athletic implications for a low carb diet: natural diabetes control, weight loss (targeting fat loss), and preventing symptoms of low blood sugar (hypoglycemia). It turns out that about 70% of people with seizures are cured by a keto-genic low carb diet.The coolest part of the book is biofeedback available with an inexpensive "ketone" testing machine similar to a diabetic blood sugar testing machine that allows you to know in black and white whether your diet and exercise routine is working or not. If you aren't getting the results you were promised, but your blood levels of ketones are too low, then you know it's because you are doing something wrong. You can test your blood after eating certain foods to get immediate feedback on that food's impact on your body as far as ketones (and thus indirectly insulin) are concerned.The nova max ketone tester is the one I use because its test strips are about half the cost of the other brand. You can find and purchase these on amazon as well.Now that I am keto-adapted for a few weeks now, I have noticed a few differences in my running workouts. 1) My energy is much more stable throughout the workout, 2) I seem to get less dehydrated during workouts (this is likely due to the fact that burning fat uses less water than does burning sugar), 3) I don't seem to have to breath as hard (this might be due to the fact that burning fat gives off 25% less CO2 than burning sugar), and 4) The runners high is less obvious at the end of my workout (upon reflection, I think that this is because I seem to have a low level of runners high all the time now, not just after running).One downside is that I seem to be thirstier between workouts. In the book they say that when ketoadapted, the body shifts from conserving sodium and peeing out potassium, to conserving potassium and peeing out sodium. This may explain why I am thirstier since if I am peeing out my salt, I can't retain as much water, thus am more dehydrated easier. It is interesting that even though I feel more dehydrated between workouts, my mouth is much more moist during workouts. Maybe this is because I'm not breathing as hard during the workout?

Extremely informative and eye opening. It makes sense rather than the dogma of whole grains and overconsumption of grains. In 2 weeks my body adapted to relying on fat for fuel rather than carbohydrate. The first 2 weeks were rough but when my body "switched over" I had nothing but energy for my workouts. To those who say they have tried it and couldn't survive their workouts due to low energy don't quit. It's an enzymatic process that the body needs to change. It takes 2-4 weeks for the body to "change." Then stand by for the energy surge. Remember for those who are critical of this nutritional method it takes time. Your body WILL adapt. Your body has the same biochem process as the inuit, eskimo, africans, native americans (who went where the buffalo rome) and aborigines who thrived on high fat and very little vegitation." What many of the high carbers fail to realize is that if they were in a situation where they had no choice but to survive mainly on animal products that they would actually thrive. Grains are not what they used to be and the overabuse to our pancreas causing it "shoot out" more insulin than it was meant to has caused so many health problems in this country. Other exceptional books that support scientifically a controlled carbohydrate consumption are "The Zone," "The art and science of low carbohydrate living," "Protein power" and "Wheat belly" diet (an exceptional eye opener on wheat and the negatives that are associated with it). Anyway, this book gets deep into the biochem aspect of this type of eating. These other books do as well. Bear in mind these books are not for the laymen. I have a medical background so it was a good read. Try this book as well as the author's first book "The art and science of low carbohydrate living." The first few weeks on this nutritional regimen I lost over 25 lbs and my strength (powerlifting) has increased dramatically with very few carbohydrate in my diet and I'm talkin' less than 30 grams daily. Workout recovery was cut in half. I'm 42 and my recocery seems to have improved as if I were ten years younger. Blood pressure is now back in check. Cholesterol dropped from 270 to 200 in 6 weeks as well as triglycerides (that were 3 times the normal) now in the normal range. HDL increased and LDL dropped. The use of coconut oil, butter, eating the skin with chicken and not worrying about the fat on beef and pork has literally changed my life. I'm currently being very militant in body fat reduction while powerlifting right now but when I attain my bodyfat level goal, I will then gradually add carbohydrate until I find my carbohydrate equilibrium where I'm neither gaining or losing. Along with the fatty meats I consume a ton of green veggies and the only white thing I eat is cauliflower and small amounts of onions. Fish oils added too this regimen takes it to a different level. I felt as though I was on caffeine without the jitters. Took from 4 -6 grams daily of ultra filtered and processed fish oil that passes european standards for fish oil purity. High does of the DHA (helps neurologial system) along with the lo carb regimen has increased cognitive ability, the need for less sleep, decreased incidence of heart beat irregularities. (I have an abnormal sinus rhythm,EPA addresses vascular, cardio and musculoskeletal systems etc). I can't recommend this more due to the positive effects I've experienced in my body. For those who don't suffer the ills of high consumption of carbs (genetics) this book is not really needed. But if you want an edge in performance and an almost unlimited energy supply without the hassle of continous replenishment of glucose that is required due to the severely low capacity of the body to store glucose then try it out.

I recently completed a 545mile bike ride over 7 days and gained over 10lbs (not all muscle), and it was after that that I realized I needed to make some serious dietary changes. I started working with a nutritionist, and have started a version of low carb, but never with the expectation of cutting carbs out. I wasn’t sure how to fuel on rides anymore when I was eating mostly vegetables and protein. My nutritionist recommended this book as a starting point.I found this to be a difficult, but interesting read. Like the authors said, it did become acronym soup after a couple chapters, which made for difficulty in understanding the science. I found I kept flipping to the glossary, and then back to where the term was first introduced to remind myself of what it was. I’m still not sure I grasped all of the science, but I believe I have the main points.I’m intrigued by the concepts, but not sure it fully gave me the tools I need to actually make the shift to low carb. For one, most of their recommended food substitutes included a lot of dairy, which I cannot eat, so there I would need more guidance. It also didn’t answer the basics questions I had about, how an athlete would fuel when on a long bike ride or run. The book simply mentions you can go longer without bonking, etc. There were some product recommendations that I will be looking into more.Overall, there’s not a lot of info out there, so I would recommend this book as a good, science backed, place to start.

Super recomendado, llego muy bien

Leider nur schlecht gebunden - es zerfällt beim Lesen, werde mir aber tatsächlich noch ein Exemplar kaufen da die wissenschaftlich fundierten aber sehr anschaulich und präzise vermittelten Inhalte so wertvoll sind und wirklich unverzichtbar. Ein schlankes Buch voller Gehalt! Würde einen halben Stern abziehen für die “Papierqualität”

completo

Why I read this book? I'm an avid cyclist and I was looking for a way to avoid the "bonk" and I was looking for a resource that was geared towards athletic performance rather than just day-to-day changes for the average person.Why I like this book? The science and tips provided context and answers to my questions. I embraced the approach and I have reaped the rewards. I no longer "bonk", I've dropped weight, can ride in a fasted state and feel strong and nimble. Incredible. The books also covered cramping, which emerged when I was transitioning to low carb, and helpfully addressed it with not only with the science, but also with tips and suggestions to avoid cramping. The authors are legit with a lot of street-cred in the world of medicine and nutrition.I particularly like the list of foods ("the right stuff") for low carb eating as it's a simple starting point (as opposed to recipes).

porém um pouco complicado para quem não é da área da saúde, pois é bastante técnicoclaro que este tipo de livro é tão essencial quanto para os leigos como euexcelente para nutricionistas, educadores físicos e médicos lerem