Exercise and the Chardonnay Way!
The Chardonnay Way and Exercise Performance: Can Keto Help You Go the Distance?
The Chardonnay Way is all about living a balanced life with keto-based eating, intermittent fasting, and, of course, a moderate glass of Chardonnay. But have you ever wondered how keto impacts your workout performance? Well, let’s dive into how a ketogenic diet can help you avoid the dreaded "bonk" during exercise, where your energy levels drop dramatically, and you feel like you’ve hit a wall.
Non-Exogenous Ketones: Your Body’s Backup Fuel Source
Traditionally, athletes rely on glycogen and sugars stored in the muscles for quick energy during workouts. The problem is, glycogen stores are finite, and when they’re depleted, you’re left feeling fatigued. This is where **non-exogenous ketones** come in
When you follow a ketogenic diet, your body shifts from burning glycogen for fuel to tapping into fat stores and producing ketones. These little powerhouses of energy are generated inside your body (non-exogenous) when carbohydrates are low. Unlike glycogen, fat reserves are almost endless, meaning ketones offer a steady, reliable energy source to fuel those long-distance runs or intense workout sessions.
Avoiding the “Bonk”
Athletes fear one thing: bonking the moment their glycogen runs out and they hit a wall. On a ketogenic diet, however, your body is already relying on fat and ketones for energy, so glycogen depletion isn’t a concern. Studies, like the one summarized here, show that ketosis can actually improve endurance performance by allowing your body to run on fat and ketones, sparing glycogen for when it’s really needed.
In fact, ketogenic athletes can maintain steady energy levels over long periods of exercise, potentially avoiding the crash many carb-fueled athletes face. Think of it like running a marathon on a full tank of gas versus one that’s running on fumes.
The Benefits of Keto for Aerobic Exercise
For those of us who prefer steady, moderate workouts like cycling, jogging, or even brisk walks, the ketogenic diet shows great promise. It promotes fat usage as fuel, providing a more consistent energy flow, especially during longer sessions. When paired with intermittent fasting, your body becomes an even more efficient fat-burning machine.
The Not-So-Great News: High-Intensity Workouts
Before you throw away your carb gels for good, it’s worth noting that while keto is great for aerobic endurance, it’s not as effective for high-intensity, short-burst exercises like sprinting or weightlifting. These activities rely heavily on glycogen, and a lack of carbs can lead to lower performance in these types of workouts. But hey, if your focus is on endurance, keto might be the secret sauce you need to keep going strong.
Keto Isn’t Just for Elite Athlete
Whether you’re training for a marathon or just trying to avoid afternoon fatigue, the benefits of ketosis extend beyond elite athletes. By allowing your body to efficiently burn fat for fuel, you’ll enjoy longer-lasting energy throughout your workouts (and the rest of your day).
So, keep rocking that The Chardonnay Way lifestyle, because whether you're powering through a workout or unwinding with a glass of Chardonnay, you're on the path to better health and well-being. And that, my friends, is something to toast to!
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This article is based on an academic paper by
Harvey, K. L., Holcomb, L. E., & Kolwicz, S. C. Jr. (2019). **Ketogenic diets and exercise performance**. *Nutrients*, *11*(10), 2296. https://doi.org/10.3390/nu11102296