Ketogenic diet does not affect strength performance in elite artistic gymnasts

Many procedures used for body weight reduction by athletes in sports that include weight categories lead to a series of negative side effects which directly influence physiological efficiency during sports performance. The practice of rapidly losing a significant amount of weight, through low calorie diets, deliberate dehydration, saunas etc., just before competition, is widespread [1–3]. These traditional methods are often unsafe and typically impair health, physiological function, water balance, electrolytes, glycogen and lean body mass [1, 4–6] and are sometimes illegal as with the use of diuretics [3].

However for athletes competing in sports divided into weight categories a safe method of weight loss that does not impair performance can be a legitimate and important tool. For example, bodybuilders regularly need to reduce fat and/or weight before competition preferably without affecting muscle strength or muscle size [7] and a VLCKD (very low carbohydrate ketogenic diet) is commonly used to achieve this. VLCKD is a diet in which the daily carbohydrate intake is below 30 g and this restriction limits glucose availability to tissues, stimulating ketogenesis in the liver. The physiological function of ketosis is to supply the heart and central nervous system (CNS) with a high energy metabolic substrate during reduced glucose availability – by this mechanism ketones allowed our ancestors to survive and remain efficient even when deprived of food [8, 9]. On this basis the ketosis induced by a VLCKD may be defined as “physiological ketosis” to distinguish it from the severe pathological ketosis (or ketoacidosis) commonly seen in uncontrolled diabetes [10–12]. The use of low carbohydrate ketogenic diets for weight loss, despite their efficacy, has been an area of controversy. In the last few years though an increasing amount of evidence has accumulated concerning the positive effects on short term weight loss, metabolic profile with regards to insulin sensitivity, glycemic control and serum lipid values [12–16]. These effects appear potentially very attractive for athletes needing to lose fat mass quickly but, curiously, despite the huge amount of scientific literature about ketogenic diets, their influence on sport performance remains poorly investigated. Recently Kreider and colleagues studied the effect of a specific exercise program in overweight woman with a VLCKD or normal carbohydrate content diet [17], but only few papers that focus specifically on the influence of VLCKD on sports performance have been published, and with conflicting results: showing benefits [18, 19], no effect [20, 21] or impairment [22, 23].

The present study set out to investigate if a VLCKD could be useful for athletes, especially for those engaged in sports involving weight categories where weight loss without negative changes in the body composition (i.e. loss of muscle mass) and performance is often needed. To the best of our knowledge no previous study has investigated the influence of a VLCKD on strength performance and on explosive strength performance in competitive athletes.

No significant differences in anthropometric variables or in athletic performance were detected at basal conditions before either experimental trial. There was a significant difference pre and post VLCKD in body weight (from 69.6 ± 7.3 Kg to 68.0 ± 7.5 Kg p < 0.05) (Figure 2a), fat mass (from 5.3 ± 1.3 Kg to 3.4 ± 0.8 Kg p < 0.001) (Figure 2b), fat percentage (pre 7.6 ± 1.4; post 5.0 ± 0.9; P < 0.001) and lean body mass percentage (from 92.4 ± 1.44 to 95.0 ± 1.0; P < 0.001) whilst there was no significant difference comparing pre and post WD. Moreover after VLCKD muscle mass (pre 37.6 Kg ± 3.9; post 37.9 Kg ± 4.5) and lean body mass (pre 64.2 ± 6.5; post 64.6 ± 7.1) remained substantially constant (Table 4).

As can be seen in Table 4 there were no significant differences in any performance tests before and after VLCKD nor before and after WD.

The aim of our research was to verify the effects of a VLCKD on power strength performance in elite athletes. It is well known that VLCKD’s promote weight loss very rapidly [56]. Surprisingly, despite the various unhealthy procedures for body weight reduction (low calorie diets, deliberate dehydration, saunas, pharmacological methods) that are in very widespread use by athletes, especially those competing in sports with weight categories, only few studies examining VLCKD and exercise have been published. Phinney [19] found that in moderately obese, untrained subjects a prolonged exercise at 60% of VO₂max can be sustained in the virtual absence of dietary carbohydrate (<10 g/d) for 6 wk with a surprising increase in treadmill time duration of 155% respect to baseline (from 168 to 259 minutes). In a second study [57], Phinney studied the effect of chronic ketosis on exercise performance in endurance-trained athletes finding that aerobic endurance exercise by well-trained cyclists was not compromised by four weeks of ketosis. In contrast White suggested that VLCKD enhanced perception of fatigue during a 90 min walk, but in this study only RPE (Rate of Perceived Exertion) was significant whilst average heart rate and exercise intensity expressed at %HR max did not change. Unfortunately other performance indexes such as VO₂max and blood lactate were not investigated [22]. More recently a broader study [18] reported that a ketogenic diet enhanced fat oxidation without detrimental effects on maximal or submaximal markers of aerobic exercise performance in obese subjects. Interestingly, to our knowledge, this is the first study published that measured the effects of VLCKD on strength performance and the authors reported no difference in strength isometric performance between VLCKD group and high carbohydrate group.

The maintenance (or strictly speaking the visible increase, albeit not significant) of the amount of lean body mass, muscle and percentage of muscle during the period of VLCKD needs to be underlined and this muscle sparing effect can be explained through the mechanism of ketosis. As stated before, fatty acids which are normally used as a major fuel for some tissues such as muscle, cannot be used by the CNS because they cannot cross the blood–brain barrier. During starvation (fasting) this becomes a problem, particularly for organisms such as humans in which CNS metabolism constitutes a major portion of the resting basal metabolic rate (~20%). During the initial fasting period our body provides glucose for the metabolic needs of the CNS via break down of muscle tissue to provide the amino acid precursors for gluconeogenesis. Obviously the organism could not survive long under such wasting conditions and ketone bodies (KB) therefore represent an alternate fat-based fuel source that spares muscle protein [12]. It is noteworthy that the mechanism underlying the increase of body fat utilization has some pathways in common with mechanisms contributing to the lack of muscle mass increase. The use of FFA and ketones for muscle fuel spares muscle protein and is thus anti-catabolic. During the ketogenic period, whilst blood glucose decreases by a small amount, remaining at around 80–90 mg/dl, insulin remains at very low levels (7 mU/L) [58, 64, 65]. Insulin is involved in increased liposynthesis and decreased lipolysis so a reduction in insulin levels facilitates mobilization from fat stores; on the other hand insulin is fundamental for the muscle growth pathway (via IGF-1, mTOR, AKT etc.). Our data confirm that during the ketogenic diet it is actually very difficult to increase muscle mass and therefore the maintenance of muscle mass, the lack of lean mass loss, may be considered a successful objective for our athletes. We noted that some athletes complained that they were not able to finish the exercises proposed during the training but these were temporary effects present only during the first week after which they disappeared completely. One of the limits of our research is the low sample number due to the common problem of recruiting high level athletes for experimental protocol during the competitive season. It is possible to conclude though that physical performance was not altered in these well-trained individuals using an iso-caloric low-CHO diet (<20 g·d⁻¹ CHO) with an adequate vitamin, minerals and protein (2.8 g · kg⁻¹ · d⁻¹) supply, compared to a normal diet.

Many coaches do not favorably accept the use of a ketogenic diet by their athletes, both due to the absence of knowledge of the effects of the LCKD and due to fear that the diet can rebound on the physical performance of the athlete. Unfortunately there are very few studies on the topic “ketogenic diet and exercise”, showing consistent methods and results. Those that reported negative effects of VLCKD on performance were only carried out for a time of up to 15 days [22]; but a longer period of time is necessary in order to induce the keto-adaptation [66]. This process of keto-adaptation seems to require a significant adherence to the dietary restriction of carbohydrate that needs to last at least 10/14 days to produce the positive reported effects. Individuals who intermittently consume carbohydrates during a ketogenic diet reduce their tolerance to exercise [18, 19, 22, 58]. Our data suggest that athletes who underwent a VLCKD with adequate protein intake lost weight and improved body composition without any negative changes in strength and power performance. Taken together these results suggest that a properly monitored and programmed ketogenic diet could be a useful, and safe, method to allow the athletes to reach their desired weight categories without the unnecessary and harmful procedures currently in use. In conclusion, this dietetic approach in the short term could be helpful in sports that involve weight categories.