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The Low Carbohydrate Athlete

Jeff S. Volek, Ph.D., R.D.Professor

Department of Human Sciences | Kinesiology ProgramColumbus, OH 43210

volek.1@osu.edu

International Congress on

Natural Medicine - Melbourne 2015

High-Carb Diet

Better Health/Performance/Recovery

Diet-Driven

Regulation

T2D…Metabolic Syndrome…Obese…Normal-Weight…Active…World-Class Athletes T2D…Metabolic Syndrome…Obese…Normal-Weight…Active…World-Class Athletes

Low-Carb Diet

1980s19771925 1939 1967 1969

CHO feeding during exercise reduces the onset of fatigue (Coyle, 1986 and others)

Blood glucose decreased in

runners during Boston

marathon 1924. In 1925 glucose was ingested and

performance improved

(Gordon et al 1925)

A high CHO diet improves

endurance capacity

(Christensen & Hansen, 1939)

Reintroduction of the muscle

biopsy technique & discovery of

importance of glycogen

Ron Hill wins

European

Championship Marathon using a

CHO loading diet

CHO feeding and fluid intake impact on performance (Saltin, Costill & others 1977

1985 2012

Tim Noakes

“Nutritional U-Turn” on

carbohydrates

Tim Olsen Wins2012 Western

States 100

…and again in 2013

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"Low carbohydrate research has been a game changer

in my performance and recovery. It has allowed me to

reach my goals in health and in the sport of

ultramarathon running. “-ZACH BITTER, AMERICAN 100 MILE TRACK RECORD

HOLDER (11:47:21)

“I switched to a low-carbohydrate/high-fat lifestyle in 2012

and was able to win back to back 100 mile races one

week apart including setting a course record. The diet

has transformed my health and performance.“-MIKE MORTON, MASTER SERGEANT US ARMY

SPECIAL OPERATIONS COMMAND, AMERICAN 24-HRDISTANCE RUNNING RECORD (172 MILES)

“I became pre-diabetic despite my world-class

triathlete status and following national dietary

guidelines for almost 20 years. Through the works

of Dr. Volek and others, I discovered the ketogenic

diet, which has both controlled my pre-diabetes and

allowed me to reach new levels of athletic

performance. We need serious research focused

on advancing low-carbohydrate nutrition”-SAMI INKINEN, WORLD CHAMPION TRIATHLETE

COMPLETED AN UNSUPPORTED 2,750 MILE OPEN-OCEAN ROW FROM CALIFORNIA-TO-HAWAII IN A

RECORD 45 DAYS

>10X>10X2,000 kcal 20,000-100,000+ kcal

Volek et al Strength & Condition J. 32:42-47, 2010

12 weeks of keto-adaptation in combination with resistance training resulted in large reductions in body fat

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0

10

15

-15

-10

-5

-20

5

-25

-30

Change in p

ounds in 1

2 w

ks

FASTERFat Adapted Substrate oxidation in Trained Elite Runners

Aim:

Characterize the metabolic & physiologic differences between

high-caliber ultra-endurance runners habitually consuming a high-carbohydrate versus a low-carbohydrate diet.

Well matched on age, body mass, aerobic capacity, &

competition times; the main difference was habitual diet.

High-Carbohydrate n=10

Low-Carbohydrate n=10

T-Test

Age, y 32.9 ± 6.0 34.1 ± 7.1 0.689

Height, cm 173.9 ± 5.3 175.7 ± 7.8 0.555

Body mass, kg

66.5 ± 6.8 68.8 ± 8.2 0.491

Body fat, % 9.6 ± 4.3 7.8 ± 2.4 0.266

Lean mass, kg

57.3 ± 5.0 60.9 ± 7.1 0.387

Fat mass, kg 6.5 ± 3.3 5.5 ± 1.9 0.207

VO2max, L/min

4.25 ± 0.46 4.46 ± 0.39 0.299

VO2max, mL/kg/min

64.3 ± 6.2 64.7 ± 3.7 0.850

High-Carb (HCD)

Protein 15%Fat

25%

Carb 60%

Fat 70%

Protein 20%

Carb 10-12%

Low-Carb (LCD)

Body Comp (DXA)

Blood

Biopsy

6:00 AM 9:00 AM 12:00 PM 2:00 PM

Treadmill Run Recovery

� Day 1: Maximal oxygen consumption (VO2max) test during which peak fat oxidation wasdetermined

� Day 2: Treadmill run for 3-hr at 65% VO2max to determine fuel use.

� Blood, muscle, adipose tissue, salvia, cheek cells, stool & urine collected to determine

biochemical responses.

Shake (5 kcal/kg BM) HC (%C:F:P): 50:36:14

LC (%C:F:P): 5:81:14

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Peak F

at

Bu

rnin

g (

gra

ms/m

inu

te)

Maximal Oxygen Consumption (mL/kg/min)

Data from Venables et al. Determinants of fat oxidation during exercise in healthy men and women: a cross-sectional study. J Appl Physiol.

98:160-7, 2005. www.pponline.co.uk/encyc/fat-burning-using-body-fat-instead-of-carbohydrates-as-fuel-40844

Achten et al. Med Sci Sports Exerc. 34: 92-97, 2002

0.1

0.2

0.3

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45 50 55 60 65 70 75 80 85 90

Fat oxidation(g/min)

Exercise intensity (% VO2max)

HCD

LCD

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Baseline IP IP-120

HC LC

Mu

scle

Gly

cog

en

(mm

ol/

kg

w.w

.) A

*

*†

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BL IP IP-120 BL IP IP-120

Mu

scle

Gly

cog

en

(m

mo

l/kg

w.w

.)

HC LC

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BL IP 120 min

HC LC HC LC HC LCHC LC HC LC HC LC

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BL IP 120 min

HC LC HC LC HC LC

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BL IP 120 min

HC LC HC LC HC LC

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BL IP 120 min

HC LC HC LC HC LC

HIFX PPP1R1A

HMGCS2 HADHA

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“I made the switch to a high-fat low-carb diet near the end of July. Ithas changed my life. Just like you said the first few weeks were

extremely difficult, but now I am reaping the benefits. Not only has my

body composition improved but performance has significantlyincreased. I won a trail 100k a few weeks ago, and broke the

course record by over an hour. The time it takes me to recover is

unbelievable (went for a run the day after the 100k and feltfine). Besides the performance benefits, overall I feel so much

better.”-HIGH-CARB FASTER PARTICIPANT WHO SWITCHED TO A LOW-

CARBOHYDRATEDIET AFTERTHE STUDY

A keto-adapted soldier has ready

access to a fuel source that is at least 10 to 20-fold greater, with

augmented host defense.

Prospective studies documenting extent & time course

of adaptation

Ketogenic diet versus ‘ketone supplements’?

What are the effects on various forms of physical and

cognitive performance.

Military applications

How would intermittent use of carbs (e.g., around

exercise) affect the keto-adapted state?

Mechanistic studies