What is Ketosis TCSD Contacts Board Members
INSIDE THIS ISSUE
MAY 2018
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TRIATHLON CLUB OF SAN DIEGO
Welcome New Members Weekly Workout Calendar You’re an Ironman
by Trey Triplette
MAY CLUB MEETING Wednesday, May 9th Special Guest
BEN KANUTE
presented by Babbittville Radio Location: Function Smart 10803 Vista Sorrento Parkway, Suite 100 San Diego, CA 92121 (858) 452-0282 map: http://tinyurl.com/29z7587
DUATHLON Sunday, May 27th Location: Black Mountain see page 6 for details
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TCSD Conversation Coach’s Corner - Recover
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TriNews
WHAT IS KETOSIS? MAY TCSD EVENTS
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ssentially, ketosis is a metabolic state in which you’re predominantly burning stored fat for fuel and converting fat into ketones to be used by the cells. The ketone bodies, acetone, acetoacetic acid, and beta-hydroxybutyric acid (BHB), are usually formed either when liver glycogen is low, or via metabolism of medium chain triglycerides (MCTs). Ketone levels are regulated largely by the hormones insulin and glucagon. The exact definition of ketosis refers to blood concentrations of ketone bodies over 0.5 mmol/L, however 1.5 – 3.6 mmol/L is considered optimal nutritional ketosis and is recommended for maximum metabolic and performance benefits. We know that one gram of carbohydrate contains four calories and one gram of fat yields nine calories. From that, we can derive that fat is more calorically dense than carbohydrates. One thing that people do not realize is how much ATP each yields. Adenosine triphosphate (ATP) is what our cells use for energy and is the driving force responsible for all cellular function including mitochondrial health. Without ATP our body would not be able to function! For every molecule
of glucose, which comes from carbohydrates, our bodies can produce 36-38 units of ATP through glycolysis. Depending on the amount of carbon in each fatty acid tail, one triglyceride (fat molecule) can yield up to 496 ATP!
OPTIMAL HEALTH & NUTRITION For optimal nutritional health, we recommend eating a diet high in healthy fats with moderate protein and low net carbs (total carbohydrates minus fiber). This type of diet may be particularly beneficial for endurance athletes. Contrary to conventional sports nutrition advice, research has shown that a high-fat, moderate protein, low-carb ketogenic diet may provide superior benefits. We all have to eat; we need fuel and other nutrients to live. The question is how to get what we need without generating excessive reactive oxygen species (ROS), which can damage your health by attacking cell membranes, proteins, DNA and even your mitochondria — all of which can contribute to disease. Optimal nutritional health is all about keeping your mitochondria healthy, and low-carb, moderate protein, high healthy-fat diets tend to do that far more effectively than high-carb, protein-rich, low-fat diets. The sad fact is that most people eat foods that drive their metabolism in the wrong direction — away from nutritional health. The typical American diet constantly steers you towards using high net carbs for fuel in the form continued on page 15