Keto Nutrition Keto Nutrition is a brand developed to support the ever growing demand for high quality low sugar products, for all sporting codes and activity levels Personal frustration in not having products to support activity after moving from Carb to low Carb training. Keto approach aims to help achieve your fitness and lifestyle goals through keto-adaption and metabolic flexibility. The science of a low-carb supports Endurance and power sport, previously the sole playground of the Carbohydrates. Many people despite following a strict low-fat diet and training many hours can t lose the belly fat and in some cases develop type 2 Diabetes. - Innovation : Always changing and adding - Performance : Functional nutrition - Results : Its why we do it!
Macronutrients Protein Fat Carbohydrate
Ketosis Ketosis - is achieved through the reduction of carbohydrate intake where the body makes a fundamental change from relying on glycogen to relying on fat as the primary source of energy. Ketones are the energy molecules produced energy Target range 0.5 3 Millimolar/l Nutritional ketosis, is different to diabetic keto-acidosis (DKA) Keto for Athletes is different to Keto for weight loss, based on desired outcomes.
Simplified role of Insulin
Insulin Insulin plays the central role in fat metabolism. When insulin levels are elevated, the body goes into storage mode not just of carbohydrates but also fat. In other words, elevated levels of insulin turn off the ability of the body to burn fat as fuel! Insulin targets Carbs to ensure a non-diabetic state, by prioritising it as a fuel Mistake #1 1.High insulin store fat/don t break it down 2.Low insulin break down fat/don t store it
GI vs GL vs LC? Low GI One foot in one foot out: Glycemic Load = GI x Carbohydrate (g) content per portion 100. As an example: GI value = 30; Carbohydrate per serve = 100g GL= 30 x 100 100 The GL is 30 = High Low: 10 or less Medium: 11 19 High: 20 or more Low sugar = normal blood glucose The goal is to control blood glucose avoiding peaks and troughs that activate Insulin Allowing for eating decisions not eating responses.
What does Keto Look like?
Common problems for Athletes Under consuming fat Low carb and Low fat Not tracking Macros to start Subjective evaluation (guessing) Combining Fat and Sugar in meals Perfect food storm Allowing Carb cycle to stop Ketone use Eating carbs every 3 hrs Increased insulin state Overweight Athletes Carb Craving Cycle Carbohydrate consumption Carbohydrate cravings Increased blood sugar Low energy and mood swings How the human body reacts when lots of carbs are consumed Increased insulin secretion Low blood sugar Increased body fat storage
Using Carbs as Fuel High Carb = High Risk fuel strategy Why do we store so few carbs? Why do we burn them so quick with bi-products free radicals As exercise intensity (HR) increases absorption decreases Sympathetic state Fight or Flight poor absorption Parasympathetic state Absorb and Heal Athletes try to work against nature! Stomach water moves to muscle to support activity Nutrition enters Decrease in performance More nutrition More problems. more carbs? Fight between brain and body for decreasing fuel
Hitting the wall!
High Fat = predictable energy Why do we store so much fat? Burns clean How do we access this energy? Using Fat as Fuel Peak fat oxidization 65-70% can be higher in trained Fuel for the brain and muscles Not a drop off scale Steady supply of fuel Fuel mix changes as HR increases Less oxidative stress Free radicals Less lactate prevents work capacity (lactic threshold) Prevention of Hitting the wall! physical Improved decision making mental Cycling, Tennis, Golf, OCR..
Keto Adaption effects Venables high carb Phinney High carb 4 weeks Low carb 10g Carb 1.75g/kg Protein, balance Fat Added Sodium Cant convert on the fly Very high Cal use from fat achieved Carb sparring Significant performance benefit Improved recovery
Protein Necessary, but in moderation Too little or to much can be problematic. Over consumption may cause blood glucose to rise Aim for 1.2 1.9g/kg/day - Men 1 1.7g/kg/day Women Add generous portions of fat with moderate portion of Protein
Carbs Useful in low quantities No know carb essential to human health or to avoid disease! Variable from person to person generally 50g per day 5-10g Protein based foods 10-15g Veg 5-10g Nuts and seeds 5-10g Fruits 5-10g other sources (sauces) Good range of foods and sustainable Consuming carbs post exercise rapidly decreases the release of fatty acids from fat stores, some athletes show re-bound low blood sugar resulting in cravings, lethargy and poor recovery.
Fat The most important fuel Maintain 65% + for athletes Use fat to maintain, gain or lose weight. Limit food with high Omega 6 Inflammatory Inflammation can have a negative impact on VO2 Max Increase intake of foods high in Omega 3 anti-inflammatory faster recovery, reduced risk of injury, increase in work performance Avoid - Corn, Soy, Cottonseed, Peanut, Sunflower, Saffllower oils Consume - Coconut, Butter, Olive, Palm, Cream, Cheese, Avo 50/50 split of butter and olive oil similar to triglycerides in human body fat
Eat as much of the following foods as you like YES Foods - Adaption Plant Foods Raw and cooked vegetables: Tomato, onion, garlic, greens such as spinach, kale, chard, and all lettuces, broccoli, cauliflower and Brussels sprouts carrots, zucchini, etc. Tree nuts (and nut butters): Macadamia, almond, walnut, for example. (Does NOT include peanuts or cashews). Coconut: cream, oil, milk and flour. Berries: blueberries, strawberries, cranberries Animal Foods Beef: Look for organic, grass-fed varieties. Turkey, Chicken Lamb: Look for organic, grass-fed varieties. Fish: Wild-caught cold water fish (tuna, salmon, etc) are best. Eggs. Shellfish. Dairy Unprocessed Hard Cheeses: Cheddar, asiago, parmesan, etc. Unprocessed Soft Cheeses: Feta, brie, camembert, mozzarella, etc. Cream: Heavy cream, sour cream, full-fat crème fraiche. Fats Oils: Avocado, coconut, and olive oil. Drinks Vegetable Juice. Coffee or tea: If you usually drink it. Vinegar: balsamic, apple-cider, etc. Pure, distilled spirits: Small amounts of gin, vodka, whiskey. Dry red wines: Cabernet Sauvignon, Merlot, Pinot Noir, Cab Franc, Shiraz/Syrah, Chianti. Dry white wines: Chardonnay, Pinot Grigio, Sauvignon Blanc.
NO Foods - Adaption PLANTS All sugar products: Includes basically anything with honey, sugar, agave, fructose, crystals (e.g. beet crystals), cane, extract, or syrup in its ingredient list. Sweets and desserts: Cake, cookies, ice cream, muffins, candy, gum, breath mints.. Many canned and prepared veggies: Read the labels to make sure they don t contain hidden sugars! Bread: Sliced bread or rolls of any kind (whole-grain, multi-grain, flaxseed, rye, gluten-free, etc). Pasta: All types. Crackers: Includes chips, rice cakes, and similar foods. Sauces: They often contain hidden sugars. Corn: Bread, tortillas, etc. Rice: Wild rice, brown rice, white rice, basmati rice, etc. All wheat and wheat products: Whole wheat, farro, bulgur, khorasan, millet, etc. Potatoes: Any kind (russet, red, blue, etc.) Fruits and berries: Bananas, apples, pears, oranges, grapefruits grapes, grapefruit, watermelon, cantaloupe, honeydew. Legumes: Beans, lentils, fava beans, peas, chickpeas, peanuts, etc. MEAT Many canned and prepared meats: Read the labels to make sure they don t contain hidden sugars! DAIRY Milk: low-fat and non-fat milk. Processed cheeses: Stay away from pre-sliced, single-serving, pre-shredded, high-value corporate branding, etc. FATS Avoid corn, safflower, or canola and other vegetable oils DRINKS Fruit Juice: Any type orange, berry, watermelon, etc. All soda: diet and non-diet soda. All diet drinks: Diet shakes, etc. Enhanced Beverages: Vitamin water, mineral water with health additives. Sports drinks. Sweet wines: liqueur, Champagne, rum, etc.
Daily Meals Example Calories Carbs Fat Protein Sodium Sugar Breakfast kcal g g g mg g Salami sliced, 20 gram 74 1 6 4 0 0 Egg, whole, raw, fresh, 3 large 215 1 14 19 213 1 Salmon Oil 1000mg - Capsules, 6 softgel 60 0 6 0 0 0 Coffee - Instant, regular, 2 tsp(s) 0 0 0 0 0 0 Cheddar Cheese Block, 25 gram 105 0 9 6 169 0 Penut Cashew Mix Roasted & Salted, 30 gram 182 6 14 7 0 2 Lunch Sardines in oil, 125 g 189 3 10 22 697 1 Cross and Blackwell - Mayonnaise, 5 ml 108 1 3 0 20 1 Dinner Tasty Natural Cheddar Cheese Block, 25 gram 105 0 9 6 169 0 Tomatoes - Red, 30 grams 5 1 0 0 2 1 Cross and Blackwell - Mayonnaise, 5 ml 108 1 3 0 20 1 Avocado - Avocado, 30 grams 48 3 5 1 2 0 Minced Beef, 100 g 254 0 20 19 100 0 Wraps - wholegrain, 45 gram 132 20 4 4 313 1 Snacks Organic Apple Cider Vinegar with the 'Mother', 1 tbsp 0 0 0 0 0 0 Coffee - Instant, regular, 2 tsp(s) 0 0 0 0 0 0 Coconut Oil, 2 tablespoon 176 1 20 0 2 1 Penut Cashew Mix Roasted & Salted, 30 gram 182 6 14 7 0 2 Totals 2,026 45 145 116 1,687 10 Calories Carbs Fat Protein Sodium Sugar kcal g g g mg g Lindt - Lindt 90% Dark Chocolate, 2 squares 120 6 11 2 5 2 Home - Quiche, 1 pieces 70 1 6 3 0 1 Green - Olives, 10 olives 23 1 2 0 300 0
How to Make it fit you Where to start? Use a Meal tracker MyFitnessPal.com Track your Macros Subjective tracking = failure Be accurate to start, it will become easier Adjust your meals to achieve a calorie split of 10% Carbs (4 Cal per gram) 60% Fat (9 Cal per gram) 30% Protein (4 Cal per Gram) 2 options 1. Slow reduce first sugar the high carb.. 2. Nike Just Do it If 1 suggest reduce to 150g glucose for the brain then cut to 50g Then: We are all unique so post adaption adjust to work for you Carb threshold 50-100g per day Protein 1.2 1.8g per kg per day Fat to keep you full and weight stable
Sodium As your body adapts to a low carb diet, the kidneys fundamentally change how they handle sodium. Reducing carbs causes your kidneys to secrete sodium aggressively along with water. To maintain your circulation to handle heat stress, endurance activity or activity that increases body temp increase your sodium intake to 5-6 grams per day, (unless you are on diuretic medication for blood pressure then seek medical advice first) Around 40% of salt is sodium, so you need to use roughly twice as much salt in grams to achieve your sodium intake goal. 1 tsp salt (6g) will give you around 2.5g sodium. when active 1 gram of sodium should be taken within the an hour before training. Failing to increase salt intake can have negative effects on how you feel, often referred to as low-carb flu, headaches, lack of energy or muscle cramps. In most cases this is due to the sodium reduction in the diet and is quickly addressed with increased intake.
Supplements Magnesium - Most likely to cause muscle cramps - Supplement - Green veg, the greener the veg the higher the magnesium Potassium - Berries, nuts and seeds - Meat Hydration - Increase water intake when starting - Long event maintain hydration with electrolyte support Creatine - 5g per day
Protein Bars Protein Bar 65g 1.8g Net Carbs 20g Protein Soy Free GMO Free No Sugar Added Gluten Free Great taste Use: anytime, before, during or after training. Whey Protein, Milk Isolate and Pea Protein Flavours: Chocolate, Coconut, Lemon Cheesecake
Nut Butter Gels Nut Butter Energy Gels 20g Unique Low-Carb sports Gel Coconut Oil MCT Oil Real Nut Butters Maltodextrin Whey Protein Sodium Great Taste Add to Coffee as flavoured Bullet Proof Coffee Maltodextrin High GI fast absorption, long chain sugar Flavours: Berry, Coffee, Coconut
Hydration Powders Hydro Plus 300g Formulated to replenish micro nutrients and electrolytes used in activity for Low-Carb athletes or low heart rate threshold training. 3g Glutamine 2.5g BCAA 0.1g Carbs 2g Protein 340mg Sodium 70mg Potassium Use: Pre & during event Balanced electrolyte formulation 30 Servings Diabetic Friendly Flavours: Berry, Orange Enduro Plus 600g Performance formulation with added Maltodextrin to support Glucose replenishment for long endurance or high heart rate threshold training. 2.5g Glutamine 3g BCAA 15g Carbs 2g Protein 350mg Sodium 70mg Potassium Use: During & After Activity Balanced electrolyte formulation 25 Servings Flavours: Berry, Lemon Lime
Ready-to-Drink Shakes Keto Ready-to-Drink 300ml High Protein: 24g per serving No Added Sugar Full Cream Low-Carb Contains BCAA High in Leucine Great taste Milk protein Isolate and Casein Naturally high in BCAA Use as post workout protein or mid meal snack Use 1-2 times daily ideal postworkout recovery or breakfast Flavours: Chocolate, Vanilla, Strawberry
The problem?
Going slow to go FAST Train the right system daily Golf, Marathon etc Heart rate determines allocation of energy system. low HR conditions under 70% you will encourage your body to use fat Over 80% and beyond glucose becomes the primary fuel. Patience, 4 to 8 weeks needed under 70% of max HR If you can't run slow enough WALK Pushing beyond this threshold will improve your cardiovascular fitness but not fat burning capacity. Benefit is picking up the pace without picking up the HR Once you are able to easily maintain a steady pace at 70% of max, include one HIIT HR session in the week. Building to max of two per week. 80% time in Aerobic 20% in Anaerobic Regardless of your ability and current fitness level the fastest way to improve your endurance capacity is to SLOW DOWN
Race day! Goal is to be prepared physically and mentally for the event. - 2 weeks prior - Strict meal plan to achieve nutritional Ketosis - Train as per plan - Two days before increase carbs to 100g 150g low GI carbs 1 day only - Increase Electrolyte intake Hydroplus added magnesium - Race day normal breakfast - High Mct drink Bullet coffee. - 1 hour before 1g salt - 5-10mins before 250 500ml water - During event continue with Hydro plus - Use Keto Gels and or bars 20 g per 40mins - hour (1 gels or 1/3 bar) - Add Endro Plus - Keep carbs at around 15-20g per hour Each person in unique and some trialing when training would be advised to find the right ratios for you.
The Science The Science is here Stephen Phinney Tim Noakes Ben Greenfield Jeff Volek Dominic Dágostino Robert Atkins Gary Tubes
Keto Athletes Chris Froome - 4 X Tour De France Winner Tim Olson Novac Djokavic Cereal Killers 2 Running on Fat World Ironman Champion (AG) Sami Inkinen
DR NIC GILL, LOW CARB, LOW SUGAR AND THE, ALL BLACKS Sports: Elite rugby strength and conditioning coaching (All Blacks), Triathlon Ironman last two years on LCHF with added carbs during event 9.57 and 9.51 On the All Black s nutrition environment The movie The Sugar Film has influenced the players quite a lot I think. Most of the guys now understand that we need to get the sugar out. We ve come a long way. I would say we are in a low-sugar environment. That s a big change. We now have nuts on the sideline after training, not lollies. I wouldn t say we ve made it all the way to high fat, but we have healthy fat on hand when we need it. We (the team) go through 6-7 tins of coconut oil a week. We travel with peanut butter and nut butters for the guys to use in smoothies and wherever else it can fit in. I d say most professional sports teams are now at least low sugar, lower to low carb. That s not always high fat, but its healthy fats. Nutrition for sport is really changing fast.
Keto Brand Ambassadors
Keto Brand Ambassadors
Keys to Metabolic Flexibility Summary Use of using both Fat and Glucose as tools in your goal of perfect nutrition in training and racing 1. Eating a low-sugar, Carb diet daily include Fat 2. Aim for 0.5 3 millimolar 3. Train as often as possible fasted 4. Train 80/20 in the Aerobic zone 5. Good Electrolyte availability Enjoy the process and don t be to hard on yourself
Resources Website - www.ketonutrition.co.za Facebook Keto Sports Nutrition Instagram Keto Sports Nutrition Strava Group Keto Nutrition Art and Science Low Carb Performance Phil Maffetone HR base endurance MyFitnessPal.com Nutritional Tracker
The future of sports nutrition!