The Low Carb Athlete & Leaky Gut: Test and not Guess
Ben Greenfield: Gut health for the athlete
“I am all too familiar with the systemic issues of a compromised gut, especially as I think back to my days racing Ironman triathlons, Spartans, and marathons and recall how my gut would get absolutely demolished, particularly when exercising in the heat. It was back then that I also discovered colostrum, which I first began to look into when I discovered research showing an impressive improvement in gut stability and decrease in notoriously problematic and performance-hampering gut permeability in – you guessed it – athletes who exercise in a hot environment. Still kind of “woo-woo” for me at the time, all I really knew about colostrum (thanks to being married to a woman who grew up on a sheep and goat farm) was that it had something to do with sheep’s milk, but I wasn’t really sure what colostrum really, truly was.”
What is COLOUSTRUM? Wikipedia says…
- Colostrum is known to contain immune cells (as lymphocytes) and many antibodies such as IgA, IgG, and IgM.
- These are the major components of the adaptive immune system.
- Inter alia IgA is absorbed through the intestinal epithelium, travels through the blood, and is secreted onto other Type 1 mucosal surfaces.
- Other immune components of colostrum include the major components of the innate immune system, such as lactoferrin, lysozyme, lactoperoxidase, complement, and proline-rich polypeptides (PRP).
- A number of cytokines (small messenger peptides that control the functioning of the immune system) are found in colostrum as well, including interleukins, tumor necrosis factor, chemokines, and others.
- Colostrum also contains a number of growth factors, such as insulin-like growth factors I (IGF-1), and II, transforming growth factors alpha, beta 1 and beta 2, fibroblast growth factors, epidermal growth factor, granulocyte-macrophage-stimulating growth factor, platelet-derived growth factor, vascular endothelial growth factor, and colony-stimulating factor-1.
- Colostrum is very rich in proteins, vitamin A, and sodium chloride, but contains lower amounts of carbohydrates, lipids, and potassium than mature milk.
- The most pertinent bioactive components in colostrum are growth factors and antimicrobial factors.
- The antibodies in colostrum provide passive immunity, while growth factors stimulate the development of the gut. They are passed to the neonate and provide the first protection against pathogens.”
Ben Greenfield: “I’ve found nothing besides colostrum that contains all of the below”
- Cytokines: Part of your systemic immune system. These hormones keep communication between immune cells active. (No communication means low immunity, frequent sickness, and susceptibility to illness!)
- Growth Factors: (IGF-I, IGF-II, EGF) As the name implies, growth factors assist with the maintenance and growth of certain body tissues, including muscle and the gastrointestinal lining.
- Lactoferrin: Lactoferrin assists with iron absorption and is a crucial part of your immune defense system.
- Growth Hormone: Growth Hormone (GH) works individually as well as together with the other growth factors in colostrum to aid in the growth and function of gastrointestinal tissues, muscle, and more.
- Immunoglobulins: (IgA, IgD, IgE, IgG, IgM) Immunoglobulins are small proteins that are used by your immune system to seek out and destroy foreign antigens (invaders).
- Proline-Rich Polypeptides (PRPs): Important immune system regulators, PRPs encourage the growth of white blood cells, may restore the balance in cellular immune functions and defend against oxidative stress, and support brain health.
As you can see, colostrum is teeming with benefits for everything from your immune system to your muscles. This is why colostrum’s properties have been revered for thousands of years across many cultures. In ancient Chinese medicine, it was regarded as a potent health tonic. For the Maasai people of Kenya and Tanzania, it has long been regarded as a crucial part of a warrior’s diet. In Britain, dairy farmers refer to colostrum as beestings, and they used any surplus of it to make an extra-creamy, and very healthy, pudding.
Research study link-
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5409709/
Supplements to help with performance and fat burning:
- MCT Oil – start with small doses and titrate up. Too much can cause gastrointestinal distress. You can add to coffee or salads as a dressing.
- Take before exercise or once you are fat adapted to increase blood ketones. KetoCaNA, HVMN, KetoneAid, PerfectKeto or KETO//OS– stir into 8 oz. of water until dissolved. Take pre-workout to reduce the amount of oxygen consumption during workouts.
- Pre-exercise and once you are fat adapted – and if you are wanting to be on a purely high-fat, metabolically efficient, you can use Glycofuse.
- Instructions: use about half of the recommended serving of Glycofuse, and instead add one scoop of Catalyte electrolytes, one scoop of Kion Aminos, and one serving of ketones and/or MCT’s in the form of C8 (caprylic acid), KetoCaNA, HVMN, KetoneAid, PerfectKeto or KETO//OS work well. While any of these forms of ketones and/or MCT’s works for daily focus and short workouts, I found that for long workouts they aren’t very gut friendly unless you really spread out the dosage (e.g. one serving every three hours), so you’d only really use that stuff in something like, say, an Ironman triathlon or multi-day adventure race.
- Instead of energy gels during training and races that are full of fillers and preservatives, have a spoonful of coconut oil or nut butter with some sea salt or honey, almond butter, banana and lemon juice or select from gels similar to those featured here. To consume, put in a ziploc baggie, then pinch and squeeze into mouth like you would a gel pack.
Well trained fat-adapted endurance athletes
- increased capacity to oxidize fatty acids
- use fat as a fuel when their carbohydrate stores become limited.
- Opposite as those with impaired capacity to burn/oxidize fat with obesity, insulin resistance and type II diabetes
- Carb burners may store more fatty acids in their muscles and in other tissues.
- Accumulation of lipid and its metabolites in the muscle may interfere with the insulin-signaling cascade and cause insulin resistance
- Learn how to regulate fat metabolism to increase fat oxidation
Fat oxidation during exercise
- Fats are stored mostly in (subcutaneous) adipose tissue
- small stores of fat are in the muscle itself (intramuscular triglycerides)
- Fat oxidation (beta-adrenergic) stimulation will increase lipolysis (the breakdown of fats into fatty acids and glycerol) in adipose tissue and muscle.
- Catecholamines such as adrenaline and noradrenaline may also rise and contribute to the stimulation of lipolysis.
- Adipose tissue fatty acids have to be transported from the fat cell to the muscle, be transported across the muscle membrane and then be transported across the mitochondrial membrane for oxidation. The triglycerides stored in muscle undergo similar lipolysis and these fatty acids can be transported into the mitochondria as well. During exercise, a mixture of fatty acids derived from adipocytes and intramuscular stores is used. There is evidence that shows that trained individuals store more intramuscular fat and use this more as a source of energy during exercise (1).
- https://www.peakendurancesport.com/endurance-training/base-endurance-training/fat-burning-using-body-fat-instead-carbohydrates-fuel/
Fat oxidation is regulated at various steps of this process.
- Lipolysis is affected by many factors but is mostly regulated by hormones (stimulated by catecholamines and inhibited by insulin).
- The transport of fatty acids is also dependent on blood supply to the adipose and muscle tissues, as well as the uptake of fatty acids into the muscle and into the mitochondria.
- By inhibiting mobilization of fatty acids or the transport of these fatty acids, we can reduce fat metabolism.
- However, are there also ways in which we can stimulate these steps and promote fat metabolism?
- You are a unique individual with a different microbiome, carb tolerance, food sensitivities, gut health and genetics
- You don’t have to give how you eat a title… as the main goal is to BURN FAT for our main fuel source
- Your nutritional and metabolic needs are unique to you (mtdiet.com)
- Your nutritional needs will change as your life, training and journey continues (Chronic stress impacts all efforts!)
“Once physiologically fat-adapted via carbohydrate restriction, the greater the development of aerobic capacity, the greater the window of carbohydrate tolerance. So once you establish that ‘Fat-Adapted’ Metabolic State, the base of the OFM Pyramid, then build your aerobic capacity to its potential, you can actually tolerate some concentrated carbohydrates in both your diet and fueling so you can get that performance ‘punch’ carbs are known to provide without the ‘unintended consequences’ of a chronic high-carb diet. The amount and timing varies and is highly individualized for the athlete and sport but it generally surprises athletes coming from the ‘keto’ or ‘paleo’ camps just how much they can consume when strategically timed for their training and/or competitions.”
-Peter Defty of OFM and Vespa
The Art and Science of Low Carbohydrate Performance Preface
- Most keto or LCHF guidelines are for health issues as insulin resistance (carb intolerance), overweight, diabetes, metabolic syndrome, and other chronic diseases
- Volek and Phinney were the first to write a book on Low Carb for Athletic Performance (as well as Phil Maffetone) to educate athletes how and why to burn fat
- Athletes can tolerate healthier (Paleo) carbohydrate sources
- High carbohydrate diets locks athletes into carb dependence – carb as main fuel tank for exercise (only 2000 calories when filled up!)
- Athletic performance decreases (as well as recovery, repair, and longevity) with a dependence on carbohydrates as dominant fuel source
- The body is not able to switch from CARBS to FAT as predominant exercise fuel source = Metabolic Flexibility
- Once the carb fuel tank is depleted – then you “hit the wall” or “bonk” – as you can’t switch to fat burning fuel tank
- Fat fuel tank has 40,000-80,000 of stored calories vs. Carb fuel tank has around 2,000 stored calories.
- Is your carb dependent?
Learn how to become fat adapted athlete!
Train your body by changing what you eat (as well as HOW, WHEN and WHY!) over a few weeks – it varies per person!
“Flip the Switch” to have the FAT fuel tank as your dominant source of fuel and CARBS be your back-up tank – METABOLIC FLEXIBILITY!
Blood sugar – stored muscle glycogen reserves are to be your “back-up” tank- reserves on hand for when you need them the most.
Specific carb timing for big training days, events, and races
Fat adapted athletes can improve performance and longevity by placing less stress on the body (insulin resistance & Mitochondria damage)
Train hard, perform longer and recover faster
Volek and Phinney have “conducted and published human research that supports this approach, adding to a growing body of literature that now points to the merits of reducing dietary carbohydrates to optimize fat metabolism”.
Carb timing
- Vespa
- S fuels
- Dan Plews
- QuickStart guide
- Art and science Low carb book bio
- Finish with free gift and links
Periodized Nutrition
Periodized nutrition is the best way to match our nutrition to our training goals. Periodization: breaking something up into discrete blocks. We modulate intensity, volume and frequency in our workouts. We should do the same with our nutrition. Periodization helps the athlete fit their nutrition to their goals and individual needs.
If you are reading this, you likely know the benefits of a ketogenic diet for health and longevity. What many in the endurance field don’t know, you can get a performance boost too. Periodized Nutrition is the best way to feel and perform your best.
Athletes like Zach Bitter and Romain Bardet breaking records using this approach. I will let you in on a little secret. They are still using carbs, but they are using them with precision.
How would you like to use LEGAL performance-enhancing drugs (PEDs)? Timing your nutrition does that. Matching your training with your nutrition will give you a performance boost. Break your own records. Keto adapted athletes turn their body into the ultimate performance machine.
Periodized Nutrition Overview:
You will learn how to match your nutrition in each period of training. This allows you to get the biggest health benefits and performance boost.
Periods of periodized nutrition:
Prep, Base, Build, Peak, Race and Transition
Prep Period:
2-6 weeks. This is the start of your training season. The training focus in training is to prepare the body for the upcoming training ahead. The nutrition focus is to train the body to use fat as its primary source of fuel. All athletes, regardless of their goal, follow a full ketogenic diet during this period of training.
Base Period:
8-12 weeks. The training focus is to establish appropriate fitness to build upon. The nutrition focus starts to deviate depending on the athlete’s goals. Athletes that have the primary goal of fat loss do not change their diet. Athletes who have the primary goal of performance start adding in a small number of carbohydrates during training. Performance focused athletes start testing types and quantities of carbohydrates to see what give them the best performance boost while training.
Build Period:
6-10 weeks. The training focus is to maintain volume and add intensity. Athletes with fat loss goals start adding in carbohydrates during training. They follow a ketogenic diet outside of training. Athletes who have the primary goal of performance start adding in a small amount of carbohydrates outside of training and during training. Performance and fat loss focused athletes start testing types and quantities of carbohydrates to see what give them the best performance boost.
Peak Period:
1 week. The training focus during this period is getting ready to race. The intensity remains high and volume decreases. Workouts are intense with generous recovery between workouts. The nutrition focus is to lower the carbohydrates to increase insulin sensitivity. All athletes follow a ketogenic diet on rest days. This primes the body in preparation for race day or race days.
Race Period:
1 day – 2 weeks (depending on the sport). This is the big day or days that you have been focusing on! Focus on what you love doing. The nutrition on race day is exactly what you practiced in the Build and Peak Period. All athletes consume carbohydrates according to what they performed best at. You may perform best with no added carbohydrates or someone who needs 300+ grams. It doesn’t matter what the number is, the important part is that you have found out what works best for you.
Transition Period:
1 – 4 weeks. This is the period of time where you allow the body to rest and recover. The training focus should be relaxed and unstructured. Any activity should be low intensity and low volume. The nutrition focus is to put the body in a fat-burning state. All athletes revert back to a ketogenic diet.
Debbie Potts
Mitzi Wilkinson Champion – what you stated – our bodies are designed to run on fat. Just because it can run on carbs (which are toxic and inefficient) does not mean it’s optimal or desired.
Gluconeogenesis -is not the most efficient.
Is just not correct. And anecdotal evidence of what you do is not proof as in a scientific study.
For intense endurance races – adding carbs back to diet does help. Now train low carb and become fat adapted but for race day or hard workout you add them back.
Eric – “my daughter is training for the Boston marathon which she plans to qualify for within the next 2 years. She is keto and fat adapted. She can run a full marathon fasted in almost half the time she could in a carb fuelled state. Now training obviously comes into play, she’s ran a tremendous amount since going keto 18 months ago and improved her form. She fat loads the day before a long run, which she does weekly (44km), and has no issues.
Mark- “ok I’ll stop talking about it because clearly people want to argue and that’s not what we’re here for. Not every person in this is an elite athlete. Carbs aren’t necessary. Can you add them in and hack a specific outcome? sure you can. But they are not essential. Carbs may not be essential to some but to insinuate they are not essential to all is just plain wrong. I’m pro “whatever works for the individual” diet. I personally tried keto bit it wasn’t ideal for me and I didn’t “thrive” on it.”
I burn fat for energy. Dietary Carbs are not essential!
The essential fatty acids are:
ALA, alpha-linolenic, EPA, eicisapentaenoic acid, and DHA, docosahexaenoic acid. There are essential amino acids: isoleucine, histidine, leucine, methionine, lysine, phenylalanine, tryptophan, and threonine. Essential, in this case, means your body cannot make them and MUST eat them. There are no essential carbs. Your body is capable of making all the glucose it needs through gluconeogenesis.”