FITNESSPaleo and Ketogenic Diets Can Improve Performance For Triathletes, Endurance AthletesBy Samantha Chang, May 27th, 2015The low-carb Paleo and ketogenic diets can improve performance for triathletes and other endurance athletes. While carb-loading is deeply ingrained in endurance sports, a growing number of long-distance runners, cyclists and triathletes have experienced performance gains with the low-carb Paleo and ketogenic diets. The Paleo diet, which emphasizes high-quality animal proteins, healthy fats, vegetables, and excludes gluten, sugar, dairy, legumes, starches, alcohol and processed foods, is already popular among professional athletes. The low-carb Paleo diet has been adopted by Miami Heat guard Ray Allen and superstar LeBron James, Examiner reported.
Similarly, pro cyclist Dave Zabriskie and ultra-marathoner Timothy Olson abandoned their high-carb, low-fat eating plans in favor of the high-fat, lower-carb Paleo diet, and experienced meaningful performance gains. Nutrition experts say the Paleo diet’s emphasis on healthy fats helps the body shift from burning carbs for fuel to burning fat. Research indicates the Paleo diet accelerates weight loss, reduces blood pressure, and prevents cancer, diabetes, heart disease and Alzheimer’s. A two-year study recently conducted by scientists at Cambridge University and Umea University in Sweden showed the Paleo diet is twice as effective for producing weight loss and melting body fat as low-fat diets. Tim McGraw lost 40 pounds and got rippling abs at age 48 with a low-carb Paleo diet and CrossFit. Joe said the Paleo menu provides more antioxidants and vitamins than the typical high-carb diet favored by most endurance athletes and boosts fat oxidation and weight loss — a major advantage for endurance athletes, because the less excess weight you carry, the faster you’ll be. Another interesting trend is the growing use of the high-fat, low-carb ketogenic diet among triathletes.
Ben, author of the bestseller Beyond Training, detailed his ketogenic diet experiment on his blog. Jay has thrived on a diet of red meat, saturated fat, dairy, eggs, butter, and lard and has never felt better, as Celebrity Health & Fitness previously reported. The fastest way to reach ketosis using your diet is by limiting carbs: 20 to 50 grams per day, or less than 10% of total daily calories. Specific diet and exercise techniques, such as intermittent fasting and high intensity interval training (HIIT) workout routines help you get into ketosis quickly and maximize your fat loss. Eat low carb during the day or avoid fruit, starchy veggies, grains, sugary treats, rice, bread and pasta. In the morning before eating, perform a HIIT routine, another kind of intense exercise or weight training.
In the morning (before eating) perform medium intensity, steady state exercises or weight training.
In addition to rapid fat loss, many low carbers experience a burst of energy and a lightened mood. Some dieters notice a temporary, strange taste in the mouth and mild sweet breath odor, signaling they are in ketosis.
There is a popular way to measure ketones to tell if you are in ketosis: testing with strips.
Special test strips called keto sticks (or ketostix, keto strips) are used to detect ketones in the urine, a sure sign of ketosis. Fat-adapted low carbers may not register ketones after being in ketosis for longer periods of time. These low carbers use ketones more efficiently and levels may not be detectable in the urine, even though they are in ketosis. Use this keto calculator to determine your ideal nutrient intake for weight loss or maintenance during ketosis.

The low carb keto calculator creates a plan based on how much fat you would like to lose each week. The calculator recommends the optimum daily calories, fat, carbs and protein grams to help you get into ketosis and meet your weight loss goal.
Even though most of your calories are from high fat foods, once you get into ketosis your body burns the fat instead of storing it.
This plan does all the work for you, using sound nutrition and vibrant foods to create high fat recipes that are dairy-, gluten-, sugar- and grain-free. While in ketosis, your blood sugar is very low, so alcohol will have a more pronounced effect. Hard liquors (scotch, vodka) may be consumed in moderation – they have only trace amounts of carbs. Cycling higher and lower carb days is a powerful tool -specifically designed to promote greater fat loss. The Keto Beginning is a highly recommended program – especially if you’re not ready for Atkins Maintenance phase or an increase in carbs every day.
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Jay Lehr, a 79-year-old triathlete, has followed a low-carb, high-fat ketogenic-style diet his entire life and credits it for his excellent health. When carbs are restricted or absent from your diet, your body must rely almost solely on fat for energy. Keto sticks are a good detector of ketosis, but if the strip doesn’t register the presence of ketones, you can still be ketosis. Coconut oil gives food a nice “buttery” (not coconut) flavor, and is one of the healthiest choices for cooking and baking.
MCT converts into energy faster than other oils, ignites your body’s metabolic rate and helps maintain healthy levels of cholesterol.
Add to salads, smoothies or your latest Bulletproof coffee fasting plan for immediate, all-day energy.
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The American Heart Association explains that staying hydrated is critical for your heart health.
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