The Art and Science of Low Carbohydrate Performance
Stephen D. Phinney
Language: English
Pages: 172
ISBN: 0983490716
Format: PDF / Kindle (mobi) / ePub
A Revolutionary Program to Extend Your Physical and Mental Performance Envelope.
Our recent book 'The Art and Science of Low Carbohydrate Living' was written for health care professionals, championing the benefits of carbohydrate restriction to manage insulin resistance, metabolic syndrome, and type-2 diabetes.
In response, our athlete friends asked "What about us?"
This companion book is our answer, and it could be titled: 'The Art and Science of Avoiding the BONK'.
But actually, it is much much more than that. The keto-adapted athlete benefits from superior fuel flow not only when nearing glycogen depletion, but also during training, recovery, and in response to resistance exercise as well.
"On a well designed ketogenic diet as recommended by Jeff and Steve, I consume up to 4200 Calories per day while maintaining 6-7% body fat. This transformation has increased my power to mass ratio and allows a high level of performance in a range of activities. Equally if not more important is the efficiency with which I operate in every facet of my life. My energy level in the keto-adapted state is constant and nver undulates." Tony Ricci, MS, CSCS, LDN, CISSN, CNS. High Performance Coach/Sports Nutritionist
athlete, a key element contributing to deteriorating performance (both physical and mental) during prolonged exercise is reduced carbohydrate availability. This results in a crisis in fuel flow because of the body’s inability to promptly adapt to utilizing body fat stores as an alternative fuel source, particularly for the brain. Since humans have a limited capacity to store carbohydrate, this requires that endurance athletes frequently consume carbohydrates to support their high rates of
About Endurance Exercise, Resting Energy Expenditure, and Weight Loss Here is an excellent question we’ve received on occasion from careful readers of our book: ‘The Art and Science of Low Carbohydrate Living’ (aka LCL). “I just finished reading your book. Great book. I was a little confused about something however, as toward the end of the book there is a paragraph about exercising and it says something to the effect that exercise can lower your metabolism but it wasn't really explained
1/2 cup Tomato...2 slices Almonds, slivered...1/8 cup Dessert: cream cheese...1/3 cup, heavy cream...3 Tbsp, lemon juice...1 tsp, frozen blueberries unsweetened...1/4 cup Chicken/Swiss roll ups w/ sautéed spinach & cauliflower pilaf Chicken breast, pounded thin...3 oz Swiss cheese, sliced...1 oz Spinach, chopped, boiled...1/4 cup Olive oil...1 Tbsp + butter...2 Tbsp + lemon zest 1/2 Tbsp + garlic...1/2 clove Parmesan cheese, grated...1/2 oz Cauliflower, chopped...1/2 cup Olive
and I can perform similar resistance exercises as well the day after as I could the day before. Dr. Phinney believes that increased sodium intake may be necessary during a low carb diet. My own experience has been that I can pretty much ignore the issue. I grew up in a low-salt household and still use added salt very sparingly. Outside of exercise and in cool weather, I use no electrolyte supplements. In very hot weather, I have a simple trick which seems to reduce my need for salt replacement:
omega-9 biomarker of EFA deficiency (Mead acid – 20:3n-9) is also included in this classification. Kcal Kilocalorie, also referred to as ‘Calorie’. A kilocalorie or Calorie (spelled with a capitol ‘C’) is approximately the amount of heat needed to raise the temperature of one liter of water by one degree Celsius. A ‘calorie’ is one one-thousandth this amount. While the use of the kilocalorie unit persists in North America, most of the rest of the world uses the SI unit ‘joule’ – there are 4.18