New To Keto But Want To Grow Your Knowledge?
More specifically, you want help with Muscle Soreness on Keto – More or Less??
I have a hypothesis I like to put on a science at every now and then and try to come up with some interesting stuff so my team and I sat down and figured out why is it that you don’t get as sore when you’re on a keto diet how come when you’re eating low carb and high fat you don’t seem like you get that sore after a workout you seem like you recover well there’s a lot of research that helps us understand why we don’t have as much lactate like why we don’t have that immediate muscle burn there’s a lot of signs supporting that but nothing really helping us out when it comes down to soreness so let’s go ahead and let’s take a deep dive let’s see what’s actually going on there let’s see if we can make some sense of it so I invite you to put your research nerd glasses on and get to work you are tuned into the Internet’s leading performance nutrition and fat loss channel new videos every single Tuesday Friday and Sunday at 7 a.m. Pacific time and a bunch of videos throughout the week as well 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lactate levels ok lactate levels are the the level of a byproduct like when you’re exercising you have lactic acid that’s lactate okay so it divided mice into four groups a one group was a normal traditional diet that was sedentary and another group was a normal traditional diet that was active and then another group was keto diet that was sedentary and lastly keto diet that was active okay what they wanted to see was tell us all comparing well they found that the keto diet that was active group ended up having quite a bit lower levels of lactate they had a lower lactic acid buildup it was pretty interesting and this was shortly after a worked out finish they also found there was less dehydrogenase which is what plays a role in the breakdown on this lactic acid okay so that’s pretty interesting we’re seeing that the keto diet has an effect there in terms of just being able to buffer that right now another study that was published in the journal Cell Metabolism this took a look at humans took a look at endurance athletes now these endurance athletes had them go on a nutritional ketogenic diet so induced ketosis nutritionally and they again wanted to look at what happened with their overall lactate levels well they found that 30 minutes after a workout their lactate levels were significantly lower when they were on a keto diet than if they weren’t so that’s begging the question okay does this mean this is why we don’t get sore as much more on keto diet well it could but the fact is lactic acid and lactate isn’t necessarily what contributes to muscle soreness in fact lactic acid is a good energy source lactic acid gets converted back into glucose and gets back into turns back into energy so basically when we’re working out and we feel that burn that burned that lactic acid gets converted through the Cori cycle into glucose to get burned again it’s a pretty cool recycling mechanism it’s the hydrogen that causes the problem okay it’s the positive hydrogen ions that actually make us fatigued and cause the issue they basically form a chemical resistance that we can’t overcome now this could play a part in soreness yeah there’s no solid link but hydrogen could play a role in why we get sore we just don’t know but I want to take it one step further okay when we start looking at what is going on we started looking at another study we realized that lactate levels don’t really go down till after a work that’s done a little bit later right so this study was published in the journal metabolism took a look at two groups okay these were ultra marathon runners good quality like high powered endurance athletes they’re just used to running long distances okay one group did a traditional diet one group did a keto diet now they have both groups on one day just worked out to a maximum anticipate a had them run a lot and they determined what their peak oxygen consumption was then on day two they had them run for three hours at 64 percent of their peak oxygen capacity so they wanted them to just push it all the way well what was interesting was what they found at the end of this see they wanted to measure overall lactate levels things like that they found that the keto group ended up having higher levels of lactate right after a workout but then it dropped back down to a pretty normal baseline level relatively quick okay so in fact even lower levels at some degree now additionally they found that glycogen levels ended up being the same in both groups so glycogen is the stored form of carbohydrate right so the traditional diet group and the keto diet group ended up with the same amount of stored carbohydrates what the heck is going on how does that work how does a group that doesn’t consume carbohydrates end up with the same amount of stored carbohydrates at the end of a long workout well it has to do with the keto diet and how it up regulates the process of the Cori cycle so basically if you start putting things together it makes sense the group that was on the keto diet produced a lot more lactate right after a workout when measured right after the workout they had more lactic acid but because they were fat adapted and because they’re on the keto diet their bodies were much more efficient at taking that lactate and turning it back into glucose basically the body had no choice but to learn how to do that so they worked out hard they produced a lot of lactic acid and they measured right after the workout it was high but thirty minutes later it was lower just like the other study showed lower levels right it’s because all that extra lactate went to the liver and the liver turned it into sugar and then the muscles soaked up the sugar so that’s exactly why the glycogen levels were the same between both groups because one group the non keto group they just had carbs right that the carbs were able to restore glycogen just fine but the keto group had to go through a different mechanism so what this makes me hypothesize and it’s really start to wonder is if it’s not really reducing the lactate during a workout it’s more so reducing the hydrogen potentially so maybe we’re having less about hydrogen positive hydrogen ion that’s making us fatigued and potentially making a sore so because we see that lactate stays high when we’re working out on keto it just happens to drop really fast the first two studies I referenced made it look like lactate goes lower but the next study shows that lactates higher and then just drops 30 minutes later so my point in saying all of this is it must be a unique way that we haven’t discovered yet where the keto diet is preventing hydrogen from really causing the negative effect now the other thing you have to look at is ammonia okay so if you’ve ever done a tough workout or a long run and you smell that ammonia like smell that’s a pretty normal byproduct like if I go for a long run I will come home and my wife like wants me out of the house because sometimes I will smell like ammonia okay that’s usually a sign of protein breakdown it’s not always the best thing but that ammonia can actually cross the blood-brain barrier and cause a central fatigue throughout your entire brain and also your central nervous system so you just get kind of you hit a mental wall well the interesting thing is that the keto diet actually blunts this we don’t know how but ammonia is not really a good thing to have a lot of in our body the ketogenic diet seems to blunt it and it could simply be because we’re consuming less protein because we don’t need it as much the keto diet makes us so we don’t need the protein and we have enough fat that’s buffering muscle breakdown so without the extra protein we don’t have that protein converting into ammonia and that ammonia and not really going into our brain causing us the fatigue but that’s the story for a different day lastly we have to look at how we actually think we get sore the nerves in our bodies run through the connective tissue that connects muscle fibers so if we have strands of muscle fiber there like this and this we have connective tissue that’s in between the two okay nerves run through that connective tissue so it’s hypothesized again that muscle soreness or delayed onset muscle soreness comes from the breakdown of the connective tissue between the two where the nerves can actually feel the pain okay so this is interesting this leads me to believe that has something to do with the inflammasome and nlrp3 and the relationship with inflammation in the ketogenic diet the aikido genic diet modulates inflammation reduces inflammation through the nlrp3 pathway which makes us that we have less inflammation rubbing on the nerves in that connective tissue less inflammation means less pain so that could be why we actually have less physical soreness but the recovery and the metabolic process probably has something more to do with the whole act a system I noticed was a complex video but at least it breaks down a hypothesis and I encourage you to jump in with me put down in the comment section below what you think of this because it’s pretty wild and maybe we’re onto something as always keep it locked in here on my channel I’ll see in the next video
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Muscle Soreness on Keto – More or Less? – Thomas DeLauer
Study – Nutrients
This study found that (in mice) a keto diet reduced lactate levels and increased locomotion after exercise
The study divided mice into 4 groups: two groups consumed normal rat chow (7% fat, 17.8% protein, 64.3% carbs) and were either sedentary or active
Another two groups went keto (76.1% fat, 8.9% protein, 3.5% carbs)
Blood analysis showed that lactate levels were lower in the keto group, and that there was a trend towards lower creatine kinase and lactate dehydrogenase after 24 hours rest, suggesting that keto was able to protect muscle from delayed damage
In another study, published in Cell Metabolism, nutritional ketosis was induced in endurance athletes – lactate concentrations were significantly lower with KD administration, resulting in a 50% reduction in lactate concentrations 30 min after exercise commencement compared to the non-KD group
Note on Lactate
Lactate (or lactic acid) is a byproduct of anaerobic exercise, and the hydrogen ion that accompanies lactate is what generates pain and difficulty in muscle contraction
Study published in the journal Metabolism profiled 20 ultra-marathoners and ironman distance triathletes age 21-45 who were top competitors in running events of 50 kilometers (31 miles) or more
One group consumed a traditional high-carbohydrate diet, and the other a low-carbohydrate diet for an average of 20 months
On day one, the athletes ran on a treadmill to determine their maximum oxygen consumption and peak fat-burning rates – on day two, the athletes ran on a treadmill for three hours at an intensity equal to 64% of their maximum oxygen capacity
On average, the low-carb runners’ peak fat-burning rate was 2.3-fold higher than the rate for high-carb athletes: 1.5 versus .67 grams per minute
Glycogen finding: Despite their low intake of carbs, the fat-burning athletes had normal muscle glycogen levels at rest
They also broke down roughly the same level of glycogen as the high-carb runners during the long run, and synthesized the same amount of glycogen in their muscles during recovery as the high-carb athletes
There was a robust capacity to increase fat oxidation during exercise while maintaining normal skeletal muscle glycogen concentrations
believed that lactate and/or glycerol, which were two-fold higher at the end of exercise in low carb athletes (and then sharply decreased during recovery), may have provided a source of carbons for glycogen synthesis during recovery
Lactate conversion to glycogen could occur directly (lactate glyconeogenesis) or indirectly via the Cori cycle
Could be that lactate rapidly replenished liver glycogen and it has an ability to maintain hepatic glucose output in the face of limited exogenous carb intake
The ability for KD to accelerate fatigue recovery may be accredited to keto-adaptation, a system that differs from adapted glycogen utilization or glycolysis, where most lactate may come from:
“There was a significant negative correlation between aerobic endurance performance and blood lactate value five min after exercise.
Well-trained endurance runners have more effective lactate-producing ability and higher lactate clearance rate than non-trained individuals.
After exercise, lactate is mainly oxidized into CO2 and water in skeletal muscle and myocardium.
The transfer process of the lactate shuttle can include ingredients of synthesis of hepatic glycogen or biosynthesis of fatty acids and certain amino acids.
Premium lactate clearance capacity is beneficial to the removal of lactate, thus promoting recovery after exercise.”