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High-Fat Ketogenic Diets and Physical Performance: A Systematic Review
Nancy E Murphy1, Christopher T Carrigan1, Lee M Margolis1
1Military Nutrition Division, US Army Research Institute of Environmental Medicine, Natick, MA, USA.
Advances in Nutrition (Bethesda, Md.)
|September 1, 2020
Summary
Ketogenic diets (KDs) do not appear to significantly impact physical performance compared to control diets. This systematic review found mixed results, with most studies showing no difference in endurance, power, or strength outcomes.
Area of Science:
- Sports Nutrition
- Human Performance
- Dietary Interventions
Background:
- Ketogenic diets (KDs) are increasingly popular for athletic performance.
- KDs alter substrate utilization during exercise, favoring fat oxidation over carbohydrate oxidation.
- The actual impact of KDs on physical performance remains a subject of debate.
Purpose of the Study:
- To systematically review and assess the effect of ketogenic diets (KDs) on physical performance.
- To compare performance outcomes between individuals on KDs and those on control (CON) diets.
Main Methods:
- A systematic literature review was performed using PubMed and Cochrane Library.
- Included studies involved healthy, nonobese participants on KDs (<50g carbohydrate/day or elevated ketones) versus CON diets for at least 14 days.
- Seventeen studies with 29 performance outcomes (13 endurance, 16 power/strength) were analyzed.
Main Results:
- For endurance performance, 3 outcomes showed a decrease, while 10 showed no difference with KDs versus CON.
- For power or strength performance, 3 outcomes showed a decrease, 11 showed no difference, and 2 showed enhancement with KDs versus CON.
- The majority of results indicated no significant positive or negative impact of KDs on physical performance.
Conclusions:
- Current evidence suggests ketogenic diets (KDs) generally do not confer a significant advantage or disadvantage for physical performance compared to control diets.
- Variability in findings may stem from differences in diet duration, training status, performance testing methods, and participant sex.
- Further research may be needed to clarify the nuanced effects of KDs on specific aspects of athletic performance.
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