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so in this video we’re going to answer

the question does key tell decrease your

fitness performance and will you lose

your muscles let’s talk about that well

in 2012 there was a study done and I’ll

put the link down below that

demonstrated that keto does not affect

strength performance in elite athletes

2018

another study I’ll put it down below you

get decreased oxidative stress and

inflammation in deep-sea divers so

basically allows them to perform better

the same thing that goes with an athlete

when you run your body and ketones you

get less oxidative stress which means

your organs and tissues don’t break down

as easily and they can go longer all

right another study was cyclists when

they were put on keto the endurance was

not compromised right now I know if two

of the top ultra marathon runners they

run like a hundred miles they’re both

undoing keto and they dominate in fact

one of the guys named Zack bitter took

the record for a hundred miles in

America I think was like 11 hours and 40

minutes incredible all right let’s go

through some things it’s not the carbs

that build muscle okay protein helps

build muscle your muscles are built out

of protein not carbohydrates training

strength training builds muscle now it

is true that insulin is anabolic so that

is the hormone that helps your muscles

grow but there’s two things that

stimulate insulin one is carbs and one

is protein okay

every time you consume protein you’re

going to increase insulin now when you

do a keto plan you’re going a low-carb

when you go a low-carb and you also

combine in a minute fasting you fix

something called insulin resistance

which the majority of the population has

that is a situation where the cells need

more and more insulin to create the

effect because it’s resisting incident

because the person is consuming too many

carbs okay so when you fix insulin

resistance you increase the absorption

of amino acids you increase the

nutrients a lot more you actually

increase insulin

more insulin becomes more effective so

when you do a healthy keto plan

your body is are running on ketones your

body is also running on fatty acids and

some of your body is still running on

glucose even though you’re not consuming

glucose your body has a capacity to make

glucose it’s called gluconeogenesis your

liver does it it can make glucose from

protein and fat so we really don’t need

carbs as a requirement the problem is

when you start keto you’re going to go

through an adaptive phase where you

might experience some fatigue because

you need to increase your B vitamins and

more minerals but that’s the only gonna

last for like three to four days and

then you’re gonna have more energy when

you start tapping into your fat reserves

more efficiently you’re gonna have a lot

more performance a lot more endurance in

fact certain athletes get to the point

where their cells become fat-burning

machines on steroids they oxidize fat at

such a higher rate compared to anyone

else the truth is when you’re on higher

carbs you’re gonna get more fatigue in

less performance because the higher

carbohydrate means more insulin which

means more blood sugar issues which

means more oxidative stress to the body

and you never get a chance to tap into

the fat because you’re running off your

stored glycogen and ketones and if’ in a

minute fasting have a muscle sparing

effect they spare protein it you’re

going to stimulate growth hormone you’re

not going to lose your muscle mass so in

summary keto if done healthily can

increase your performance not decrease

your fitness thanks for watching so if

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