6/9/2015. Tim Olsen Wins 2012 Western States 100. The Low Carbohydrate Athlete. Diet-Driven Regulation. Low-Carb Diet.

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1 6/9/215 Diet-Driven Regulation High-Carb Diet Low-Carb Diet The Low Carbohydrate Athlete International Congress on Natural Medicine - Melbourne 215 Better Health/Performance/Recovery T2D Metabolic Syndrome Obese Normal-Weight Active World-Class Athletes Jeff S. Volek, Ph.D., R.D. Professor Department of Human Sciences Kinesiology Program Columbus, OH 4321 volek.1@osu.edu Blood glucose decreased in runners during Boston marathon In 1925 glucose was ingested and performance improved (Gordon et al 1925) A high CHO diet improves endurance capacity (Christensen & Hansen, 1939) CHO feeding during exercise reduces the onset of fatigue (Coyle, 1986 and others) Reintroduction of the muscle biopsy technique & discovery of importance of glycogen Ron Hill wins European Championship Marathon using a CHO loading diet CHO feeding and fluid intake impact on performance (Saltin, Costill & others s 1985 Tim Noakes Nutritional U-Turn on carbohydrates 212 Tim Olsen Wins 212 Western States 1 and again in 213 1

2 6/9/215 "Low carbohydrate research has been a game changer in my performance and recovery. It has allowed me to reach my goals in health and in the sport of ultramarathon running. -ZACH BITTER, AMERICAN 1 MILE TRACK RECORD HOLDER (11:47:21) I became pre-diabetic despite my world-class triathlete status and following national dietary guidelines for almost 2 years. Through the works of Dr. Volek and others, I discovered the ketogenic diet, which has both controlled my pre-diabetes and allowed me to reach new levels of athletic performance. We need serious research focused on advancing low-carbohydrate nutrition -SAMI INKINEN, WORLD CHAMPION TRIATHLETE COMPLETED AN UNSUPPORTED 2,75 MILE OPEN- OCEAN ROW FROM CALIFORNIA-TO-HAWAII IN A RECORD 45 DAYS I switched to a low-carbohydrate/high-fat lifestyle in 212 and was able to win back to back 1 mile races one week apart including setting a course record. The diet has transformed my health and performance. -MIKE MORTON, MASTER SERGEANT US ARMY SPECIAL OPERATIONS COMMAND, AMERICAN 24-HR DISTANCE RUNNING RECORD (172 MILES) 2, kcal >1X 2,-1,+ kcal 12 weeks of ketoadaptation in combination with resistance training resulted in large reductions in body fat Volek et al Strength & Condition J. 32:42-47, 21 2

3 6/9/215 Change in pounds in 12 wks FASTER Fat Adapted Substrate oxidation in Trained Elite Runners Aim: Characterize the metabolic & physiologic differences between high-caliber ultra-endurance runners habitually consuming a high-carbohydrate versus a low-carbohydrate diet. Well matched on age, body mass, aerobic capacity, & competition times; the main difference was habitual diet. High-Carbohydrate n=1 Low-Carbohydrate n=1 T-Test Age, y 32.9 ± ± Height, cm ± ± Body mass, kg 66.5 ± ± Body fat, % 9.6 ± ± Lean mass, kg 57.3 ± ± Fat mass, kg 6.5 ± ± VO 2 max, L/min VO 2 max, ml/kg/min 4.25 ± ± ± ± High-Carb (HCD) Fat 25% Protein 15% Carb 6% Low-Carb (LCD) Fat 7% Protein 2% Carb 1-12% Day 1: Maximal oxygen consumption (VO 2 max) test during which peak fat oxidation was determined Day 2: Treadmill run for 3-hr at 65% VO 2 max to determine fuel use. Blood, muscle, adipose tissue, salvia, cheek cells, stool & urine collected to determine biochemical responses. Shake (5 kcal/kg BM) HC (%C:F:P): 5:36:14 LC (%C:F:P): 5:81:14 Body Comp (DXA) Treadmill Run Recovery 6: AM 9: AM 12: PM 2: PM Biopsy Blood 3

4 6/9/215 Peak Fat Burning (grams/minute) Maximal Oxygen Consumption (ml/kg/min) Data from Venables et al. Determinants of fat oxidation during exercise in healthy men and women: a cross-sectional study. J Appl Physiol. 98:16-7, Fat oxidation (g/min) Exercise intensity (% VO 2 max) HCD LCD Achten et al. Med Sci Sports Exerc. 34: 92-97, 22 4

5 /9/215 7 HIFX BL IP 12 min 6 PPP1R1A BL IP 12 min 6 5 A Muscle Glycogen(mmol/kg w.w.) HC LC * * Baseline IP IP-12 B Muscle Glycogen (mmol/kg w.w.) HC LC BL IP IP-12 BL IP IP HMGCS2 BL IP 12 min HADHA BL IP 12 min

6 6/9/215 I made the switch to a high-fat low-carb diet near the end of July. It has changed my life. Just like you said the first few weeks were extremely difficult, but now I am reaping the benefits. Not only has my body composition improved but performance has significantly increased. I won a trail 1k a few weeks ago, and broke the course record by over an hour. The time it takes me to recover is unbelievable (went for a run the day after the 1k and felt fine). Besides the performance benefits, overall I feel so much better. -HIGH-CARB FASTER PARTICIPANT WHO SWITCHED TO A LOW- CARBOHYDRATEDIETAFTERTHE STUDY A keto-adapted soldier has ready access to a fuel source that is at least 1 to 2-fold greater, with augmented host defense. Prospective studies documenting extent & time course of adaptation Ketogenic diet versus ketone supplements? What are the effects on various forms of physical and cognitive performance. Military applications How would intermittent use of carbs (e.g., around exercise) affect the keto-adapted state? Mechanistic studies 6

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