You want to run more, go further and keep beating your records. You've already taken your first steps, but you know you can still do more. Much more. What if the KETO diet is the next step? Anyone who is passionate about running knows that body composition and running go hand in hand. Let's analyze together if this diet is what you need to achieve the results you are looking for.  

To achieve the ideal combination of body composition and running, those pursuing ambitious goals aim to reduce their body fat index while maintaining or increasing lean mass. One of the first changes runners try in their diet is restricting energy intake, which results in a negative energy balance. This type of balance occurs when you create a caloric deficit (i.e. you consume fewer calories than you burn).  

However, periods of deficit can also reduce lean mass, which is something we don't want because it affects our performance. So what do we do? Let's look at what the science says. 

The ketogenic diet, yes or no? 

A report led by Julie Coleman and published by the magazine Journal of the International Society of Sports Nutrition conducts an exhaustive study on the benefits of the ketogenic (or KETO) diet in athletes.  

Research suggests that changing macronutrient intake can mitigate lean mass loss during calorie deficit. According to recent evidence, a high-fat ketogenic diet can reduce total body mass without significantly harming lean mass.  

Mainly, because the KETO diet: 

• It is very low in carbohydrates (less than 50 grams per day) 
• It is rich in fat (60-80% total calories) 
• It has a moderate to high protein content (~1.2-2.0 grams per day) 

In short: we consume a lot of protein, fat and few vegetables and fruits. And why? Well, most of our cells use glucose that comes from carbohydrates to obtain energy. When this glucose or sugar is not available, our body needs to find another source of energy and enters what we call “ketosis”. Then, it produces what we call “ketone bodies” to provide energy.  

When you follow such a diet, you promote fat oxidation and enter a state that can contribute to the mobilization of fat reserves for energy. And!there you have it! We thus reduce body fat.  

After analyzing the results of several studies, the report concluded that in athletes seeking to optimize their body composition, the ketogenic diet could promote faster weight loss by mobilizing fat stores and preserving lean mass.  

But be careful! This proposal must be made calmly. 

It is important that those who want to see changes in their body composition and achieve results in a healthy way receive the appropriate support. The ketogenic diet is not applicable to all cases and doing it without the responsibility it deserves can be very harmful. In fact, it is contraindicated in people with certain ailments, such as kidney disease. If you want to achieve your goals in a healthy way, you need a personalized diet. There is no other option.  

The benefits of optimal body composition 

As you know, maintaining a proper balance of weight, body fat and muscle mass plays an important role in running, let's review its advantages: 

1. Having a proper body composition can help improve your performance when it comes to running. In general, lighter people with less body fat have an advantage in terms of speed.
    
2. When you have adequate muscle mass you increase the possibility of having more strength and endurance. Let's not forget that muscle mass helps provide energy and stability to your muscles during running, which can also improve your efficiency.
    
3. In addition, excess body fat can limit the body's ability to transport oxygen to the muscles, which can reduce endurance and performance in long-distance running.
    
4. Excess weight can increase the burden on your joints and muscles, which can make movement difficult and force you into technical errors that increase your risk of injury.   

How do I know if my body composition is correct? 

When we talk about body composition and running, we can say that there is no optimal body composition for running that applies to everyone. The ideal body composition for running depends on many factors, including running distance, terrain, speed, and running technique. In addition, each person is unique and may have different needs and goals depending on their age, gender, height, and activity level.  

Do you want to take your brands to the next level? Join the community of Oorenji RUNNERS to achieve your sporting goals with the help of the latest advances in science.  

Fountain: Body composition changes in physically active individuals consuming ketogenic diets: a systematic review. Julie L. Coleman, Christopher T. Carrigan and Lee M. Margolis. See here.  

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