The Art and Science of Low Carbohydrate Performance

Perfect companion to The Art and Science of Low Carbohydrate Living: An Expert Guide to Making the Life-saving Benefits of Carbohydrate Restriction Sustainable and Enjoyable! I can only repeat what I've said about the book listed above. Having been interested in the topic of "how does food intake relate to physical health and optimum body chemistry" for more than a quarter of a century now (Yes! 28 years+ to date, to be precise!) both my husband Gordon Kay and I would without hesitation recommend this book (and its twin!) since following the preachings and lessons therein has led to a total change of our eating habits with amazing results to both of us. We thought we were already in "pretty good nick" (something which was confirmed by a full medical with full blood works during the summer of 2013) but we decided to switch to the "ketogenic Diet" for at least 6 months to see what it would do to our bodies and our wellbeing in general. All we can say from a personal point of view - and I do speak for my husband too - is that we have never felt healthier! Considering that we were already on top of the world before, I suppose that's put us now out there, in the stratosphere-of-good-health! Although perhaps a trifle "scientific" for the ordinary lay-person, the book perfectly complements its companion, and for anybody who is interested in a more technical explanation behind it all, the book will be a didactic eye-opener. With all the material that is nowadays availabe to help us on the way to optimum health, the teachings in these books have most certainly had a tremendous impact on our wellbeing and anyone seriously considering a change of lifestyle toward improved wellbeing can only benefit from them. Smiles, Emm :) :) Illustrator of Provost: The Unfinished Manuscript

While there are authorative works on low carb approach in general (see Gary Taubes and Loren Cordain in particular), this book fills an important gap for athletes. It is written in an engaging style, with enough science to be convincing but without being too long. It explains why a low-carb approach makes perfect sense even for those undertaking endurance effort, particularly why carbs are not necessary during or after exercise in those adapted to this type of diet. Much advice for athletes in the past advocated switching to carbohydrates in training while reducing their intake in other times. Authors provide practical advice, including specific recipes, on how to personalise a low card diet and ensure adequate intake of micronutrients. A very good read and an invaluable short practical reference.

This is a very interesting read that will challenge the beliefs that many of us have about diet and fuelling during athletic activity. It is well written and quite an easy read even though there is a reasonable amount of basic science within the book. It has certainly got me thinking about my own diet and fuelling and I will definitely read more into the topic to gain a full understanding of the benefits and potential pitfalls of a low carbohydrate diet.

Lots of science here, which I like, but not to everybody's taste. Howerver, the implications for the nation's eating habits are massive. The conclusions are inescapable, and I can vouch for them personally. Reduce your carbohydrate intake, increase good fat and you lose weight - yes, you really do! - and your performance levels go up. It's counter-intuitive and extraordinary. The research is of a very high quality and well described, but is sufficiently measured and hypeless to generate real gravitas. If you need scientific proof that a low carbohydrate lifestyle is the way to go, this is for you. It has improved my performance on the bike markedly.

I have been following a ketogenic diet for about two years to maintain my 4 stone weight loss but my marathon training was difficult. Many of the things this book has taught me made so much sense to me, I have improved my diet and I hope my endurance will improve. Fantastic book, I read it in one evening, very factual with great sources, helped me trust what I was being told was based in science and not just some faddy diet being sold to the masses.

porém um pouco complicado para quem não é da área da saúde, pois é bastante técnico claro que este tipo de livro é tão essencial quanto para os leigos como eu excelente para nutricionistas, educadores físicos e médicos lerem

Excellent book on LCHF. I bought both this and their other book "The Art and Science of Low Carb". This book is shorter, covers everything and has what you need to get started. I also really liked how it addressed physical activity and athletic training whilst on LCHF. I would also recommend their other book although it can be pretty heavy on the science at times. I am a few weeks into LCHF so yes a while to go but already I feel really good. The best part has been that I am no longer a slave to hunger and sugar/carb cravings. Do you know how great it is to NOT have invasive food thoughts all the time. So liberating. This book has given me freedom and I look forward to how it goes over the next few weeks/months/years.

Stephen Phinney und Jeff Volek, als international renommierte und engagierte Vorkämpfer und Experten auf diesem Gebiet, geben hier - als Erweiterung ihres Grundlagenleitfadens - einen wunderbaren Leitfaden für Sportler an die Hand, um mit Low-Carb-Ernährung gesund, leistungsfähig und verständlich zu leben. Alle (potentiellen) Fragen von Hobby-Sportlern wie auch Profi-Athleten werden beantwortet, die Kapitel sind kurz und klar gehalten, immer mit einer sehr hilfreichen Zusammenfassung. Definitiv eine wärmstens zu empfehlende Pflichlektüre für alle Sportler und Low-Carb-Interessierten, Anfänger wie Fortgeschrittene.

This is the first and possibly still only book that talks in depth about why a very low carb ketogenic diet may not just be useful for weight loss, insulin-resistance, metabolic syndrome, heart disease, epilepsy and autoimmune diseases but also to significantly improve athletic performance. The authors have many years of research experience in the field of low carb nutrition and had published another outstanding book, "The Art and Science of Low Carbohydrate Living" last year which focused on the details of doing low carb eating the right way by avoiding the many possible pitfalls. This new book is written for athletes who want to improve their performance, but also for people who want to be athletes and never could be because their body would not cooperate on a higher carb diet. The authors explain in detail how on a higher carb diet the body is dependent on glucose for most of its functions including muscle functions and brain function. Glucose can only be stored in our body in a fairly limited amount, somewhere around 2000 calories. When this supply is close to being exhausted we need to refuel with carbohydrates to keep functioning or we will "hit the wall" as endurance athletes call it, meaning our brain and muscles are running out of fuel. When eating a high carbohydrate diet our body can not quickly switch from fueling with carbohydrate to fueling with fat, even though even a slim person has 40,000 calories of energy on their body at all times from fat. This fat can only be accessed to fuel the muscles and the brain for most of their energy needs if the body is used to using it. Fat is converted to ketones which can fuel the muscles and the brain for most of their energy needs in a keto-adapted person. For keto-adaptation to happen carbohydrate intake has to be drastically reduced, usually at least down to 50 grams/day, in many people to under 20 grams/day at least initially. The reason is that higher carb levels than this will lead to more insulin production and insulin inhibits release and use of fat from our fat storage cells. The graphics in the book show that with even moderate carbohydrate intake (of any form) there is too much insulin for the body to be able to access any significant amount of fat as fuel. Once carb levels are lowered enough the body will start producing ketones from fat and from that point on it takes a few weeks for our body to make all the necessary changes to become fully keto-adapted. The whole process typically takes about 6 weeks, which is why many benefits of a low carbohydrate diet are only optimized after this period. Some improvements, like a lack of hunger and a reduction in body fat, can be seen much earlier, often after just a few days. Once the body is fully keto-adapted something amazing happens: Fat use during exercise increases tremendously with moderate exercise for both endurance exercise and resistance training. In a study of high-level cyclists who had been keto-adpated for 4 weeks the average fat oxidation per hour at about 65% VO2max was about 90 grams/hour. So far I have just summarized the first three chapters. The rest of the book talks about implementing the diet, macronutrient levels, faster recovery rates on ketogenic diets and fluid and mineral management. Just to make sure nobody who buys this book is going to be disappointed: The diet itself is not very different from what you can find in the original Atkins diet: low carb and high fat although there is some additional info here as well. The main benefit I get from this book is to understand how to optimize a low-carb diet to get far superior results from the time I spend exercising. I am planning to measure this by recording my body weight, body fat percentage vs. lean muscle mass and by recording improvements in my running and resistance training over the next 3 months. This book gives enough detail to helpful for serious athletes but is written in a way that anyone who wants to live a healthy lifestyle can understand it.

Super recomendado, llego muy bien