The Art and Science of Low Carbohydrate Performance
Stephen D. Phinney
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
the ultramarathon scene. I immediately noticed I was not chasing my calories anymore on long runs and races and recovering much faster. After 4 months I contacted VESPA and spoke with Peter Defty about the product. I was curious to know more because it was inconceivable I was performing so well on so little. Peter started telling me that if I wanted to improve my performance to another level I needed to Optimize Fat Metabolism (OFM) by sharply reducing my carbohydrate consumption on a daily
hormone), fat breakdown is principally controlled by the single hormone that inhibits its activity. That hormone is insulin. In other words, insulin is the primary gate-keeper of body fat. If your insulin levels are consistently high, fat usage is effectively blocked. The primary nutrient that stimulates insulin is dietary carbohydrate. Some forms of carbohydrate stimulate insulin more than others. Thus, consumption of insulin-stimulating carbohydrates is a surefire way to inhibit your access to
exercise. Clearly they develop a profound ability to utilize lipid fuel such as muscle triglycerides (which shows a progressive depletion over several days of exercise) as well as circulating fatty acids and ketones. Dogs are also known to have higher albumin which gives them the capability of transporting more fatty acids in the blood, but the full details of racing sled dog’s metabolic dominance remains to be elucidated. What we do know is that the dogs perform and recover better on a diet that
is high in fat, moderate in protein and low in carbohydrate content[11, 12]. Chapter 3 A TECTONIC SHIFT IN THINKING Keto-Adaptation: The Most Efficient Path To Accelerated Fat Burning Snap Shot Ketones are an important lipid-based fuel source, especially for the brain, when dietary carbohydrates are restricted. The process of keto-adaptation (switching over to using primarily fatty acids and ketones) can’t be done ‘on the fly’ – it takes at least 2 weeks of preparation for this strategy to
Phinney) wish to thank Dr. Richard Handler who introduced me to cycling, Dr. Edward Horton who got me started in performance research, and Dr. Bruce Bistrian who taught me to regard nutrition as a science. A special thanks to my co-author and friend Jeff, with whom writing is a joy; and to Doug Bibus for his unwavering friendship and collaboration. Infinite appreciation goes to my family – to Lauren and Eric who put up with my abstruse verbal meanderings during road trips up and down Interstate