There’s no shortage of nutrition information available to anyone who is looking to enhance their physical performance. While there are a variety of opinions on the best way to fuel the professional athlete and recreational competitor, there’s no arguing with science.
This month, I’m diving into a topic that clients are often curious and confused about: Will a Low Carb, High Fat diet give the competitive edge for optimal sports performance?
Below you will find common questions that clients have regarding this topic of a Low Carb, High Fat Diet. Feel free to send me your questions, or schedule a consultation to customize a meal plan designed to fuel and enhance YOUR performance!
-Stephanie
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Q & A - Fueling Performance with a Low Carb, High Fat Diet?
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What is a Low Carbohydrate, High Fat (LCHF) diet? Also known as a ketogenic diet, a LCHF diet is high in fat (typically about 70 - 85% of calories from fat), moderate in protein (15 - 20% of calories from protein), and less than 50 grams of carbohydrates per day.
I’ve been doing high-intensity interval training (HIIT) classes for the past year and have recently switched to a LCHF diet. At first, I felt great, but now the workouts are getting harder, and I’m not able to do what I was doing before. Is this related to the change in my diet or something else? HIIT workouts are popular because they incorporate anaerobic exercise with less-intense recovery periods. Some examples of anaerobic exercise include sprinting, heavy weight lifting, and sports, such as gymnastics. Anaerobic activities rely primarily on carbohydrates for energy. Therefore, the LCHF diet may decrease the intensity you can sustain during the practice.
Since carbohydrates are the primary source of energy used during this type of exercise, a LCHF diet is not recommended.
I usually eat a hard-boiled egg and a handful of nuts before my HIIT workout. Should I add a slice of whole-grain toast? While eggs and nuts are full of nutrition and good energy, they are not ideal as a pre-workout snack or meal. In fact, you should stay away from fiber, fat, and protein before you participate in anaerobic workouts.
Fiber, protein, and fat take longer for your body to digest. Therefore, your body will not have quick access to the fuel needed for high-intensity performance. You may also experience digestive distress because these foods are not easy for your body to break down. Adding a little fat and protein pre-workout is OK, but keep it minimal.
What about my long runs? They are anywhere from 60 - 120 minutes. However, they are not as intense as HIIT workouts. I’ve heard a LCHF diet could help me from “hitting the wall.” Is this true? Activities such as running, cycling, brisk walking, and cross country skiing are known as aerobic exercise. Aerobic exercise is generally light-to-moderate in intensity and is performed for extended periods. This type of training relies on carbohydrates and fat for energy, and it needs both sources for optimal performance.
A LCHF diet will most likely decrease the intensity and duration you can sustain during these activities.
Suppose you are interested in exploring more about LCHF eating? There are phases of training in which it might be beneficial. Check out this month’s mini-article for more information about a LCHF diet to discover if it is right for you!
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Athletes’ Do’s and Don'ts for Following a LCHF Diet:
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- Most appropriate during low-intensity, base-phase training.
- Avoid LCHF diet during the competition phase.
- Carbohydrates are crucial for optimal performance and are, therefore, essential to eat during training sessions to know how to fuel for the event. Introducing new foods during competition increases the chances of gastrointestinal distress.
- If you choose to follow a LCHF diet, it should be periodized during low-intensity endurance training.
- LCHF diets are not ideal for athletes competing at high-intensity exercises.
- A sport registered dietitian nutritionist (RDN) can help individualize your fueling needs based on the type, intensity, and duration of exercise.
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Featured Recipe
Rosemary Roasted Sweet Potatoes and Brussels Sprouts
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Ingredients
- 2 sweet potatoes, cut into 3/4” chunks
- 2 packages (20-24 oz) frozen Brussels sprouts
- 1 large red onion, cut into 1/2” wedges
- 3 Tbsp. preferred vegetable oil
- 1 Tbsp. minced fresh rosemary
- 1 tsp. fine sea salt
- 1/2 tsp. black pepper
- 1/2 c. dried cranberries
- 1/2 c. toasted pecans, roughly chopped
Directions:
- Wash hands with soap and water.
- Preheat the oven to 400ºF.
- Scrub sweet potatoes and onion with a clean vegetable brush under running water.
- On a large baking sheet, toss frozen Brussels sprouts, potatoes, and onion with oil, rosemary, salt, and pepper. Divide between 2 baking sheets so vegetables are in a single layer.
- Cook the Brussels sprouts according to package instructions, stirring occasionally, until all the vegetables are tender and browned. This will take about 30-40 minutes.
- Transfer vegetables to a serving dish, and toss with cranberries and pecans. Serve immediately.
Recipe developed using the Safe Recipe Style Guide at SafeRecipeGuide.org
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Be Inspired
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“If you are not failing, you are not pushing your limits, and if you are not pushing your limits, you are not maximizing your potential.” - Ray Dalio
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About SO Nutrition
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Stephanie Leipprandt Ouellette, MBA, RDN, LD Stephanie has been working in the field of nutrition and dietetics since 1995. She earned a Bachelor of Science degree in Dietetics from Michigan State University, completed an Approved Pre-Professional Practice Program at Western Michigan University and earned a Master of Business Administration from Baker College. She’s been a Registered Dietitian Nutritionist since 1996 and licensed in Texas since 2007. In 2008, Stephanie earned her certification in Childhood and Adolescent Weight Management. Stephanie has extensive clinical & managerial experience, both in corporate settings and in the community. Now she wants to share her knowledge with you, because most (if not all) nutritional habits begin at home.
Stephanie and her family reside in Katy, Texas
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