Ketogenic diets can allow unimpaired endurance performance

This post includes a synopsis of a paper published in Nutrition and Metabolism 2004 Aug 17;1(1):2 and a recipe for pemmican.

Study title and author:
Ketogenic diets and physical performance.
Phinney SD.
Source6108 Boothbay Court, Elk Grove, CA 95758, United States of America. sdphtb@earthlink.net.

This paper can be accessed at: http://www.ncbi.nlm.nih.gov/pmc/articles/PMC524027/?tool=pubmed

In this review Phinney examines the effectes of a ketogenic diet on physical performance.

The study found that:

Books:

(a) Early Arctic explorers such as Schwatka and Stefansson have shown that great feats of endurance could be achieved on a ketogenic diet, with a couple of caveats.

   (i) Schwatka found that it took two or three weeks to adapt to the diet.
   (ii) Stefansson found that protein should not exceed 20% of the diet or malaise may occur.
(b) Studies of short duration or/and a high protein content show the ketogenic diet to impair physical performance.
(c) Studies of a duration long enough to allow adaptation, that contain protein at around 20% of the diet and with optimized sodium and potassium intake, result in an unimpaired or even increased physical performance in endurance activities.

In conclusion: Ketogenic diets may result in improved athletic endurance if sufficient adaptation time is allowed and protein, sodium and potassium intake are optimized.

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Recipe of the day

Pemmican

Makes 3 cups

Ingredients:

Food Mall: Brisket

3 pounds beef, such as brisket or bottom round

1 pound beef suet or tallow

Instructions:
Slice beef into thin strips, spread on racks placed on cookie sheets and bake several hours in a 150-degree oven until well dried. (You may also use a dehydrator.) Meanwhile, cut suet or tallow into small pieces and place in a pan. Melt over medium-high heat and allow to boil until any pieces of skin, meat or gristle have become crisp. Pour the hot fat through a strainer into a glass measuring cup-you should have about 3/4 cup rendered fat.

Cut dried beef into pieces and process in batches in the food processor, several minutes per batch, until the beef is reduced to a coarse powder. In a bowl, mix powdered beef and warm fat. Press into a quart-sized, wide-mouth mason jar and cover tightly. Pemmican may be stored at room temperature.