Ketogenic Diets For Sports Performance w/ Alessandro Ferretti



13:51 What is Keto Adapted? During anaerobic exercise, some people fall out of ketosis with a certain amount of carbs; whereas others, with the same number of carbs, stay in ketosis. Alex is finding that there is a genetic component. You can maximize your body’s ability to operate and you can maximize your glycogen store, but you have a cap.

19:16 Burning Glucose or Fat? Consume carbs early enough in the evening that it does not interfere with sleep quality. He modifies the carbs during the training so glycogen stores full and ready to go. It is not fully ketogenic or paleo. During high intensity anaerobic exercise, we want to utilize our glycogen stores. The rest of the time, we want to stay in ketosis. During anaerobic exercise, we use glycose and during aerobic exercise, we use fat. If someone has carbs to refuel and they do not do it properly, a hypoglycemic event will follow within 20 to 40 minutes. This can be avoided by using fat as a base for basic metabolic functions, with a body that has been adapted to work on fats.

23:31 Glycogen Stores: If someone does 20 minutes of high intensity training, even if they push themselves, Alex recommends that they only use flavored branch chain amino acids. But if it is a longer workout goes longer than 20 minutes, the maximization of glycogen stores may not be adequate and it needs to be refueled with sugar. If someone is new to training, their ability to store and synthesize glycogen in the muscles will be much less than someone whose body has adapted to their training.

27:04 Measuring Blood Sugar Levels: They were higher than expected within 3 or 4 hours after replenishing with carbs. After some research and tweaking, Alex found that if we correlate precisely the consumption of carbs with the anaerobic calorie expenditure, we can return to ketosis more quickly. His theory is that the more often you do this, the more quickly the body can return to ketosis.

33:05 Increased Heartrate Variability: Alex discovered the use of heart rate variability when searching for a way to measure an inflammatory response. Since working to increase his heartrate variability, he no longer suffers from over training syndrome and no longer injures himself pushing too hard. A drop in HRV shows that something is taxing your body, perhaps your immune system. HRV is a way to understand your sympathetic activation and a way to understand your inflammatory response. It gives you an understanding of where your body is at in relation to training. Even positive events take a toll on metabolism, bringing down HRV, impacting recovery. HRV provides practical data.

38:26 HRV and the Keto Adapted: Week by week in ketosis, HRV increased over the course of 6 months. Alex thinks that people, who are predisposed to have an increased response to glucocorticoid stimulation and have unusually higher levels of secreting glucose, could benefit more from a ketogenic diet and experience a reduction in inflammatory response and better HRV.

42:24 Heartrate Changes: Alex’s resting heartrate is now lower. During power session, his heartrate reaches higher than it has in decades. People who do aerobic exercise tend to have heartrates in the lower ranges, because that activity primes the body to be more efficient, and those who do anaerobic exercise have heartrates in the higher ranges. Crossfitters tend to have heartrates in the middle range. His and his “guinea pigs” heartrate’s range has been stretched.

47:03 Heartrate and HRV Monitoring: Alex uses a monitor that measures both heartrate and HRV. It is Body Guard First Beat. He is a data guy and loves the reports the monitor provides on how his body is recovering. He discovered that, he recovers in less than 1/3 of his sleep duration. It provides a very detailed lifestyle assessment. It is good to have biometrics to provide feedback, no matter what level you are at.

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10 Replies to “Ketogenic Diets For Sports Performance w/ Alessandro Ferretti”

  1. PHD in Fitness

    You time carbohydrates around events while using ketosis during weight loss and training. Ketosis allows athletes to recover faster with much less damage evidence showing up in the bloodstream. Watch "Run On Fat" for evidence.

  2. Fazia A

    Brilliant & caring human being.
    More fundamentally: What are "they"doing to our SUNLIGHT re chemtrails/other corporate pollution of environment and our Electromagnetism re non-native EMF etc

  3. Paul Angell

    Nice video. I'm a professional golfer and I'm competing in the Asian Tour Qualifying School in 10 days. I've totally changed my lifestyle around, given up alcohol totally, given up smoking 20 a day (now vaping), doing cardio 2-3 times a week, playing 18 holes 3-5 times a week and practicing everyday (hitting balls for 2 hours a day). But I have come across a big problem. I've dropped 12kg from 88kg with about 30% body fat to 76kg with about 20% body fat, over the last 3 months (I was on the Cambridge Diet for 6 weeks on which I lost 10kg). I'm 5 foot 10 just to let you know.I've been on a strict keto diet now for 5 weeks and I am have totally lost the power in my swing, so much so I've lost at least 20-30 metres in distance and worse than that I can feel I have no acceleration or cannot hit hard at all in my downswing… This is causing me massive issues with my ball striking. I know it's not the loss of 12kg of body mass (most of which was fat) which has caused my lack of power or lack of explosive power in my golf swing. I know this because even while I was dropping weight during the Cambridge diet (which was only 800 calories a day) I was playing some of the best golf I can play, hitting long and powerful. On the Cambridge diet I was having around 120 grams of carbs a day. Since switching to the keto diet I have progressively lost power and strength/stability in my golf swing so much so I can actually feel my muscles have no explosive power in them! Golf is a different sort of sport to most in which a tournament round will last around 4.5 hours and 1.5 hours practice beforehand, so around 6 hours in total. But during the 4.5 hours I am only hitting the ball with a power swing around 40 times with big gaps between hitting shots of around 5-8 minutes. So it would be like punching as hard as you possibly can then 8 minutes later punching as hard as you can and so on for 4.5 hours… I love the keto diet, keeps my weight stable and I enjoy the food and I feel good, sleeping well etc.. but the lack of power is obviously now my priority to fix. Would it be a feasible idea to stick to my keto diet, but when I play golf or practice golf eat a banana or half a banana every 1 hour??? Would this give me my explosive power back.Apologies for the long message but I wanted to explain exactly what is going on and why I need to fix my issue, thanks :)

  4. Andrew Easson

    I believe ketosis means your on approx. 30 – 50 gm carbs daily with approx 70 % – 80 % fat in your diet.  Does anyone know of a current Cross fit champion or Olympic Gold medallist or Tour de France competitor, or Champion boxer or Marathon runner who competes whilst following this diet throughout months of serious intense physical training and even on the day of competition are they going into the contest on a breakfast of 70% fat.

  5. Link

    So post workout, 1 glucose: 1 Fructose, plus MCT oil and BCAA post workout for keto adapted crossfit athlete?
    Can you help out with a starting point for Grams:sugars, fat and BCAA's? Thank you

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