Low-carbohydrate regimes (low carb diet, the cyclical keto-genic diet, intermittent fasting) and their impact on body composition and sports performance
Keywords:
low-carbohydrates regimes, ketogenic diet, body composition, sports performanceAbstract
Abstract: Introduction: In general, traditional experience is known that reduced carbohydrate intake reduces human vitality and reduces its sporting performance. The goal of modern low carbohydrate diets, especially cyclic ketogenic diet, is to rapidly optimize body composition with a significant decrease in subcutaneous fat while maintaining muscle mass and sports performance. Objective: Carry out a research of current professional literature and find out the effectiveness of low-carbohydrate and ketogenic diets on body composition and sports performance of various types. Method: Based on keywords, we found 354 articles in internet databases, of which a total of 36 were valid. Results: After a week, the body adapts to a fat-rich diet, and in general fat oxidation provides enough energy in the form of intramuscular triacylglycerols or free fatty acids plasma. Theoretically, muscle glycogen should be investigated as the most valuable energy source for longer-lasting sports performance of high intensity. Most of the work has confirmed that increased fat oxidation does not cover an energy demand in the survivors or force athletes, and performance decreases due to insufficient carbohydrate consumption. Most studies coincide with the need to maintain a high-fat diet (HFD) for 5 days, followed by 1-2 days of carbohydrate supercompensation before endurance sports performance. Ketodiets can only be applied at ultra-short power runs. Conclusions: Most of the works have confirmed that increased fat oxidation does not cover an energy demand in the endurance or rezistence athletes, and performance decreases due to the insufficient carbohydrate consumption.
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