Lecture 5 - Keto Flashcards
What is keto?
has to give you ketosis. Carb intake 5% or less (20-50g)
• Need to have ketones in the system
• Fasting levels of ketones. Normal 0.1-0.5. 5 days of starvation 1-5mmol over 5 10mmol
○ Most diets get you to 1-5mmol in 2-4 days
○ Stay on diet longer 7mmol
What do ketones behave like?
Carbs
What gives more energy glucose or ketones?
Per O2 molecuel basis, ketones provide more ATP than glucose
What does a keto diet claim to do?
May reduce carb utilization during avtivity and spare glycogen stores
○ Leads to enhanced performance
○ But only for those activitles where glycogen can be limiting
May increase fat utilixation- where you get the ketones from
May cmompromise endogenous availability
○ Decreased hepatic glucose output
○ Decrease pyruvate and lactate oxidation
-Spares glycogen
-Reduced PDH
○ May compromised sustained high intensity efforts
- When you don’t rely on glycogen but you need it (prefer it)
- Have to use glycolysis for high intensity activity, not ketones
What happens when you dont provide glucose to the body?
If you don’t provide glucose to body, you use protein to make it. Do you want to sacrifice protein to make a little bit of glucose
Does muscle protein breakdown increase to help maintain normal glucose levels?
○ Unknown
- Overall fat free mass may be lowered
- At the most maintained
What is the suggested intake of protein to maintain muscle mass?
Suggested intake 1.3-2.5g/kg to maintain muscle mass, GNG and fat oxidation if you are on the diet
Anapleurosis Goes after AA pool, then lean protein
Keto diets are better for which kind of activity?
Endurance
-no high intensity
In what situation is keto beneficial?
if you have to have an important surgery. Lose wt fast
What are the concerns with a keto diet?
When taking fruit, whole grain and dairy out of your diet is not great. Taking out a lot of nutrietns. For the long term not great
-Fruit and whole grains are giving the benefits of fibres
