175. Do Ketogenic Diets Improve Performance? With Professor Louise Burke

This episode of the Female Athlete Nutrition podcast is with  World-renowned sports dietitian and nutrition researcher Professor Louise Burke. For over 40 years, Professor Burke has been studying elite athletes, and today we take a deep dive into her research into the ketogenic diet and performance.  We discuss why low carb, high fat diets impair elite performance, as well as immune and bone health, and iron status. We also chat about ketone supplementation and the use of different diets for different athletes. Professor Burke talks about her study looking at athletes training on a low carbohydrate diet, but fueling with carbs on race day, highlighting the need to practice fueling in training, in order to optimize performance. A leading voice on RED-S, we discuss the difference between RED-S and low energy availability, as well as the potential for overdiagnosis. We finish off with our usual end of the podcast questions.

TOPIC TIMESTAMPS:

7:00 Professor Louise’s role as a top sports dietitians and researcher studying elite athletes 

17:00 Ketogenic (keto/ low carb-high fat) diets for elite performance 

22:15 Keto diets impair performance and economy

26:40 Uses of low carb diets for athletes: different sports nutrition for different athletes 

29:00 TL:DR keto diets, fat metabolism, and carbohydrate fueling 

33:10 Debunking the “train low carb, race high carb” paradigm 

40:00 Training with carbs for optimal performance 

42:45 Ketone supplements for sports nutrition  

46:10 Keto diets impairs immune and bone health, and iron status 

53:20 RED-S: is it being over-diagnosed?!

1:01:00 End of the podcast questions 

Follow Professor Burke on Twitter at LouiseMBurke and me, your host Lindsey Cortes, on Instagram @female.athlete.nutrition 

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