Ketogenic diet benefits body composition and well-being but not performance in a pilot case study of New Zealand endurance athletes

Caryn Zinn; Matthew Wood; Mikki Williden; Simon Chatterton; Ed Maunder

doi:10.1186/s12970-017-0180-0

Journal of the International Society of Sports Nutrition

Table 2 Participants’ dietary data and macronutrient composition

From: Ketogenic diet benefits body composition and well-being but not performance in a pilot case study of New Zealand endurance athletes

Participant 1 (male)	Breakfast ½ cup granola^a, 150 ml coconut cream, 100 g mixed frozen berries, 30 ml coconut oil	Lunch 125 g smoked salmon, 2 egg muffins^b, 100 g avocado	Dinner 120 g fish cooked in 1 T^c olive oil, 80 g broccoli, ½ cup almonds, 50 g feta cheese	Other 2 X Coffee (60 ml cream) Water
	Energy 2450Cal; Net carbohydrate 24 g; Protein 103 g (1.4 g/kg); Fat 215 g
Participant 2 (female)	Breakfast 3 rashers bacon, 2 eggs scrambled in 1 T coconut cream	Lunch Salad: spinach leaves, ¼ avocado, 30 g Gruyere cheese, 60 g salmon, spring onion, 1 T avocado oil, ½ cup sliced almonds	Dinner 100 g rump steak, salad (spinach, spring onion, pepper, carrot, desiccated coconut, 1 T pumpkin seeds), 2 tsp.^d pesto	Other 40 g blue cheese; 180 ml red wine; herbal tea; water
	Energy 1710Cal; Net carbohydrate 9 g; Protein 94 g (1.5 g/kg); Fat 128 g
Participant 3 (female)	Breakfast ½ cup granola, 125 ml coconut cream, 50 g mixed frozen berries	Lunch 1 egg muffin, 100 g avocado, dessert spoon peanut butter, square chocolate	Dinner 100 g pork straps, 70 g spinach, 1 cup cauliflower rice, 1 T butter square 85% dark chocolate 180 ml red wine	Other Coffee, 100 ml soya milk; green tea; 1 strawberry; 20 g ham; 30 g almonds; water
	Energy 1768Cal; Net carbohydrate 33 g; Protein 76 g (1.1 g/kg); Fat 131 g
Participant 4 (female)	Breakfast ½ cup granola^a, 150 ml Greek yoghurt, 50 g mixed frozen berries	Lunch 95 g tin tuna, avocado, cheese, 1 T olive oil	Dinner 100 g chicken with skin, 1 tsp. soy sauce, 1 cup cauliflower, 25 g leek, 50 g asparagus, 1 T butter	Other 30 g salami; ½ cup almonds; coffee, 150 ml milk; 100 ml coconut cream, water
	Energy 1919Cal; Net carbohydrate 31 g; Protein 96 g (1.5 g/kg); Fat 154 g
Participant 5 (female)	Breakfast 2-egg omelette (spinach, mushroom) cooked in 2 tsp. butter	Lunch Salad: 1 cup mesclun leaves, ½ avocado. 30 g feta cheese, 90 g chicken, 6 baby tomatoes, 50 g cucumber, 30 g celery, 2 T olive oil	Dinner 120 g fish, stir-fry vegetables (1 medium zuchini, 50 g broccoli, 5 mushrooms, ½ brown onion), cooked in 1 T olive oil	Snacks 100 ml coconut cream; 30 g almonds; water
	Energy 1406Cal; Net carbohydrate 19 g; Protein 93 g (1.5 g/kg); Fat 103 g

^agranola was made in a batch and consisted of a range of nuts, seeds, coconut threads and coconut oil
^begg muffins
^cT = tablespoon
^dtsp. = teaspoon

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