Keto for CrossFit: Can It Be Done – And Should It Be Done? — Muscle Maven Radio Episode #25
Barbell Shrugged
Doug Larson
4.7 • 2.8K Ratings
🗓️ 25 July 2019
⏱️ 64 minutes
🧾️ Download transcript
Summary
Can high intensity athletes benefit and thrive on a ketogenic diet? That's what we're trying to figure out in today's conversation with Rachel Gregory, a Board-Certified Nutrition Specialist, Athletic Trainer, Strength and Conditioning Specialist who completed the first ever human clinical trial looking at the effects of the Ketogenic Diet in CrossFit athletes, published in the International Journal of Sports and Exercise Medicine. She has worked with a variety of athletes including Division I collegiate athletes, WNBA stars, and some of the top bodybuilders in the world. Ashleigh and Rachel chat about when and why it might be beneficial to incorporate a keto diet in training; when it may not be beneficial; the biggest mistakes athletes make when attempting a keto diet; how to incorporate carb or protein cycling; and Ashleigh (a carb fan) attempts to play devil's advocate, posing the question: maybe athletes can be keto, but should we? All that and more in today's episode.
Rachel Gregory is a Board-Certified Nutrition Specialist, Athletic Trainer, Strength and Conditioning Specialist, and Author of the best-selling book, 21-Day Ketogenic Diet Weight Loss Challenge. She received her Master's Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor's Degree in Sports Medicine from the University of Miami. Rachel has a vast knowledge on the science and application of the Ketogenic Diet for weight loss, performance, and overall health. She completed the first ever human clinical trial looking at the effects of the Ketogenic Diet in CrossFit athletes, which is published in the International Journal of Sports and Exercise Medicine. Rachel is a former Collegiate Triathlete with a background in Functional Strength Training and CrossFit. She has worked with a variety of individuals throughout her career that include Division I collegiate athletes, WNBA stars, and some of the top bodybuilders in the world. She has a passion for educating those interested in optimizing their physical and mental well-being while improving long-term health and fitness goals.
MinuteBreakdown:
4-14 Intro to Rachel, her work, and her academic research in the effects of keto diet on athletes
14 – 29 Mistakes and misconceptions people make trying keto for the first time; how to figure out macros; protein cycling and fasting; how to adjust these things based on what your goals, whether it's performance, treating disease, cognitive function, or body composition improvement.
29 - 33 What it means to be fat adapted; The benefits of tracking macros and determining what your maintenance calories are
33 - 42 Rachel walks us through her clinical trial on ketogenic diets and CrossFit athletes, including results
42 – 48 A discussion on the different approaches and key things to pay attention to regarding female athletes and the ketogenic diet
48 – 54 Why Rachel thinks everyone should at least try keto; what you can learn about yourself and your needs through a trial experiment
54 – 58 why salt and electrolytes are key on a ketogenic diet
58 – Even if we can do keto and train intensely, should we? A look at the other benefits of a keto diet besides physical performance
Learn more about Rachel and her programs at killinitketo.com and @killinitketo.
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Show notes: http://www.shruggedcollective.com/mmr-keto
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Shrugged Collective is a network of fitness, health and performance shows that help people achieve their physical and mental health goals. Usually in the gym, but outside as well. In 2012 they posted their first Barbell Shrugged podcast and have been putting out weekly free videos and podcasts ever since.
Along the way we've created successful online coaching programs including The Shrugged Strength Challenge, The Muscle Gain Challenge, FLIGHT, Barbell Shredded, and Barbell Bikini.
We're also dedicated to helping affiliate gym owners grow their businesses and better serve their members by providing owners tools and resources like the Barbell Business Podcast.
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Transcript
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| 0:00.0 | Hello, everyone. Welcome to Muscle Maven Radio. I am your host. I'm your girl. I'm your |
| 0:08.3 | girl host, Ashley Van Houten. And today we're talking about, well, I guess my favorite |
| 0:13.6 | subject. One thing you guys may know about me by now is how much I love food and talking |
| 0:18.5 | about food. It's the best thing in life. Convinced me otherwise. And I love all of it. |
| 0:24.2 | But sometimes it's good to know about the different dietary protocols that may work best for |
| 0:29.7 | you depending on your specific situation. Unfortunately, my favorite protocol, which doesn't have |
| 0:36.2 | a trendy name, but it mostly includes cinnamon buns and peanut butter cups. It's not generally |
| 0:41.2 | the best plan. If you want to be healthy and then you want to perform well and you want to look |
| 0:44.4 | good naked. So it's worth exploring some other avenues, maybe dabbling in some paleo or maybe |
| 0:50.6 | incorporating some fasting or carps cycling into your nutrition toolbox when you need it. So |
| 0:57.6 | today I'm going to talk to somebody who's doing a lot of research on keto for high performing |
| 1:02.4 | athletes, which leads me to believe that for some people, maybe you really can be keto and do |
| 1:08.1 | crossfit and not die. We'll see. After we chat with Rachel Gregory, she's a board certified nutrition |
| 1:14.8 | specialist. She's a trainer, a strength and conditioning specialist. She wrote a book called |
| 1:19.3 | the 21-Day Ketogenic Diet Weight Loss Challenge. She got her master's degree in nutrition and |
| 1:24.7 | exercise physiology from James Madison University. She has a bachelor's degree in sports medicine |
| 1:29.6 | from the University of Miami. And she completed the first ever human clinical trial looking at the |
| 1:34.7 | effects of the ketogenic diet in CrossFit athletes, which was published in the International Journal |
| 1:39.6 | of Sports and Exercise Medicine. She's worked with a ton of athletes, CrossFit folks, Division 1 |
| 1:44.4 | Collegiate Athletes, WMBA stars, some of the top bodybuilders in the world. And we actually met |
| 1:50.2 | really recently in Austin at this keto con event. We bonded over our shared nerdiness that we both |
| 1:55.9 | wrote our master's thesis about CrossFit. Although, of course, our topics were a little bit different. |
... |
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