Prof. Tim Noakes - 'LCHF for Elite Athletes'
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- Опубликовано: 5 дек 2014
- Professor Timothy Noakes (born 1949) is a South African professor of exercise and sports science at the University of Cape Town. He has run more than 70 marathons and ultramarathons and is the author of several books on exercise and diet.
He is known for his support of a high-fat, low-carbohydrate diet, as set out in his book The Real Meal Revolution. 
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I’ve now watched this maybe 5 times.
I love winning and this lecture appears to have important information to help me continue to do that! Thanks for posting this great lecture.
I hadn't even seen this video before today but I've been watching A/Prof Ken Sikaris because his name is on my blood results report as I ended up in Epworth with a heart attack and for the last month i have been really digesting what he has been saying. Yesterday i rewatched his video and thought why am i putting all this fruit into my diet when I want to burn fat. Yesterday, just over 1 month after my heart attack I did my first 18km run on cheese/protein and low carb. If your cholesterol is normal then there has to be something else causing clogged arteries. Has to be the sugar. I've ditched my well known brand of fluid to go running. The only thing i have found so far (early days) is there is no buzz when you're running on fat but you still feel good. I measured by glucose at 5k it was 4.6 into an 18km run and it was 4.2 mmol/L when I had finished and I didn't even crash from lack of energy.
oh.. i'm not diabetic, I wanted to know what my blood glucose is doing and prior to yesterday I had been going to bed with a blood glucose of 8. something because of all the carbs I eat through out the day.
Regarding the 100KM time trial at about the 15 minute mark. I went Keto in January 2014 so I could train all year for the Taranaki Round the Mountain cycle fun/race.here in NZ in January 2015. Unfortunately I got no sleep the night before and although I was able to keep up with my riding group for the first 75 Kms I felt like total crap. I'd gone further in my training rides with more energy. It was due to no sleep that my body was suffering. However, when I finally reached the 100Km point it was as though my body started running on jet fuel as opposed to some other riders getting sick and cramp. The last 50Km was a breeze and I could even out sprint someone at the end. It tells me this diet is good for ultra distance 300Km plus rides. I am not sure about the 1000KM rides though due to lack of sleep. Obviously no good for short runs, sprints even marathons, however for ultra marathons it's feasible. don't knock it 'til you try it.
I think in high intensity explosive activity glucose may be better.
Wrong conclusion, its in fact better for all sports activities.
4:52 'especially for the last few hours of the race' is such a beautiful humblebrag
Can we get a link to the studies? I would like to validate the exercise design.
100 grams of carbs in an hour, is exactly what I was looking for! During a marathon there is often Gatorade or Powerade on course and I don't want to bonk. So I can continue to drink the glass of Powerade/Gatorade at each station like I would do when not fat adapted. Thanks!!!!
subtitles, please
Our ancestors was high fat adapted when they chased animals to death in the savanna during 10 hour runs. The same as we see in Africa right now. The vikings didn't row over the oceans on bread but on a fat/protein diet. All evolutionary ways to look at this subject conjugate to a favor of LCHF for fitness health.
On a long distance, what should we eat or drink: once we shift to LCHF?
Water
@@okantichrist with salt
Much of this talk and Dr. Stephen Phinney's talk, about low carbohydrate diets within the framework of athletic performance, is done with regards to endurance athletes, like long distance runners or long distance cyclists. I think a good area of study would be to apply keto-adaptation on athletic activities that emphasize explosive power over endurance - sports like sprinting, gymnastics, and weight lifting. The common retort from many of the detractors of keto-adaptation, even if they concede that it can work for endurance athletes, is that it can't possible work for sports that favor quick bursts of force over long term stamina, because such power oriented moves can only be fueled by "quick burning fuels", of which only carbohydrates are said to be the only adequate fuel source. It would be interesting to see someone do an experiment with power lifters or sprinters, to see if the 4 to 6 week period of keto-adaptation would allow such athletes to maintain their baseline performance in the same manner that it did for endurance athletes.
I would imagine that sports of high intensity but short duration would not suffer on keto diet, as muscle glycogen would not be depleted. However, sports like football involving high intensity intervals over a prolonged time would suffer a decrease in performance.
+Drake Santiago Dr. Dominic D'Agostino (easily found online) is ketogenic and, in part, does deep ketosis research for the U.S. Navy - which allows him to receive good research funding, I would imagine. He is ketogenic and did hold (or still holds) the World Record for squatting the most weight in a 24-hour period. And, he's huge. Muscularly huge (and ketogenic). Yes, power and strength will be affected in ketosis, but if one is knowledgeable enough (through things like glucose blood testing and/or muscle biopsies) of their glucose and glycogen "tank," one can conserve that glucose for strength and power points in one's exercise.
John Redmon Thanks for the information
You're welcome. Good luck!
Drake Santiago www.ncbi.nlm.nih.gov/m/pubmed/22835211/ kind of what you were looking for
Here is something else to argue: Nature already agrees. The fastest and fittest predators don't eat grains all day long like cattle. A high percentage of a cheetah's, tiger's or lion's diet comes from eating fats, and the predators have the edge when it comes to speed, or they would have already died out.
You're assuming a macro-approach that we need to have some type of similar genetics to come to a conclusion. Instead, look at the biochemistry of what happens in the liver, pancreas and bloodstream in mammals. It's really simple. Eat less carbs and sugars, and everything improves biochemically. You feed felines or humans higher carbos, they get fat and die off faster. Same reason why house-cats are in an obesity epidemic too due to the higher grains can carbs being put into their cat-chow. What is blatently obvious in nature is that felines in the wild that eat a high fat diet are the leanest animals on the planet. How fast can a panther or cheetah run again? Compare to an elephant or cow that grazes on carbs all day. Eating fat = lean.
The1RobynHode so why are most of the low carb gurus fat?
AA BB Most are not fat, and those that 'look' a bit fat still have lost 200+ pounds, and because of a bad liver or many other reasons, cannot get the last 20-30 pounds off. Go watch the videos--I really don't need to explain anything if you take the time to understand the modern science. Many professional athletes are adopting LCHF for a secondary energy source (ketones) outside of sugars.
***** I see your point, but you're making some wide-sweeping assumptions about bears.There's actually a video about exactly what you're talking about with hibernation patterns and storing the fat for the winter by overeating and consuming more sugars in autumn, exactly when the fruit are the most ripe (have the most sugars). Bears also can smell fruit from miles away, they are not smelling fish for their fat supply.
Yes, fat can make you fat if you *overeat* the fat. That's pretty obvsious. It's about the ratios--calores will matter. What LCHF does is limits the fat to a caloric intake under the body's calorie need, and eliminates the sugars, especially the fructose, that is toxic to the liver and causes inflammation. I personally have lost 60 pounds doing this, and my bloodwork is the best it has been, and now I'm playing league soccer again against 20 year olds. The proof is in the pudding for myself, and when you look at the rest of the world that consume sugars for their fuel, they develop diabetes and other diseases.
The body can run on two fuels, not just one: sugars and ketones, but you cannot make the body run on ketones unless you're pretty much a professional athlete burning mega-calories and burning off all of the glycogen reserves 24/7. The best way to achieve both fuel sources is simply to limit the sugars (and the biological metabolized sugars from excess carbs).
The1RobynHode You hold up these barbaric Filthavores as something to be admired?????????? They MURDER their fellow animals!!!!!!!!!!!!!!!!!!!!!
What is "a 100 grams of carbohydrate" exactly? I'd like to hear a specific food item as an answer. ty
Bear with me, because I come from the United States. and we still use the imperial system of weights and measures. However, I will convert those units to the metric system, if that is what you use. A 100 grams of carbohydrate would look like each one of the following items (roughly):
- 4 slices of bread (22 grams of carbs per slice)
- 4 medium apples (24 grams of carbs each)
- 2 and 1/4 cups (532 ml) of cooked white rice (each cup having 44 grams of carbs each)
- 3 cups (709 ml) of cooked pasta (each cup having 35 grams of carbs each)
-----------------------------------------------------------------------------------------
- 9 cups (2129 ml) of broccoli (11 grams of carbs per cup)
- 13 cups (3075 ml) of kale (7 grams of carbs per cup)
- 15 cups (3548 ml) of spinach ( 6 grams of carbs per cup)
- 20 cups (4731 ml) of cauliflower ( 5 grams of carbs per cup)
Notice I drew a line between the top four items, which are grain based starches and fruit, and the bottom four items, which are green plant based starches. The latter has far more volume, fiber, and in order to get the same amount of carbs as the four grain based items at the top, you would have to eat a lot more greens. So if you want to stay full longer and eat a larger quantity, emphasize more green based plant matter and less grain based starches. If you ever want to know the carbohydrate content of food, just go to www.calorieking.com. It is a great resource when investigating the nutritional composition of food. I hope this helps.
first time that I hear that apples are grain based. :P
thx for the info though. But to be honest I was asking for something different
I appreciate your answer though. It was my fault to ask the wrong thing for an answer I wanted to hear.
The same placebo effect would apply to the athletes that feel very confident about their high carb diet & they would try to win against the high fat diet athletes.
If you don't believe in LCHF, if you are a 'vegan etc. Why oh why even come to a video about something you detest? That is what is called TROLLING. If you don't like a business, or a group of people in general, do you show up there and go around blathering against them? No I bet you don't.
People have to be protected against those lies and bullshit from keto charlatans. We are the guardians of truth. And we may save a life or two...
The ministry of truth has led you astray, fat one.
@@johnsnow5264😂 projection at its finest. Carry on misanthrope
If the sports fitness orientated marketers grasp a hold onto this they will make products which are supposedly LCHF. Theyll use processed cheap fats like from Soy etc... wait theyve already started doing it.
This is fairly old. I never saw this one and oh my it's a doozie. Thank you tim
I confirm the coordination and mental feelings being better on low carb. I was pre-diabetic, trying to exercise and was out of balance and focus. And no muscle development. My eyes wouldn't track as good, one legged stands were horrible. Low carb fixed all of that. Is is because of lower insulin lets you build muscle easier. Or is it inflammation going on that interrupts neurons of something else fancy. That true research needs to explore. I hope so. Pre-diabetic, closed eye stands on one leg would not work at all. I'd tip over. Now i can no problem. It is truly night and day.
Take one gymnast that is high carb. Test all aspects of balance and coordination. Then low carb for 4 months, then check again.
You cannot sprint for 4k .... You actually can't sprint for 100 meters... You can run harder.. But not sitting... As you found out... They held back
I agree with you and would advise someone gladly to eat a HFLC for several months if they had Insulin issues or Obesity / Fatty liver, Diabetes type 2 etc as it's effective at dealing with these isssues. But I then believe once an individual reaches normal healthy state then this HFLC should be changed to a more normal balanced way of eating, meaning not being obsessed with food or counting calories etc, and realising that you can have High fibre complex carbs but within a balanced approach, for example having an apple or orange.
LCHF is for life for those of us who value long-term health and performance. Fruit are unnecessary as low-net carb vegetables provide plenty of fiber and micronutrients to supplement pastured animal products.
Andrew Easson fibre is not necessary for humans. Fructose in fruit is bad for those with gout. Its not natural to have access to fruit 24/7 evert day of the year and modified to be sweet and sugary beyond belief
I have diabetes BUT I'm no longer diabetic,. So if I start eating carbs again diabetes will come back with a vengeance!
Hmm an apple or my limbs, eyes or kidneys, poor health and lots of medication sorry #keto for life for me!
This makes no sense. If what you eat fixes your metobolic issues, why on earth would you go back to what made you sick?
je toutes mes réaliser le monde està MmeChristine
Yet, vegetables are healthy?
A vegan diet would be equally good for you, or not? (providing you take B12)
+Cinqmil Unfortunately a vegan diet would be less healthy for you......animal fats and proteins are essential, which is why there are essential fatty acids and essential amino acids. Don't kid yourself and think "oh but I can get all those from beans legumes and vegetables" cause you cant. High fat little protein and carbs from veges NO SUGARS NO STARCHES....you vegans eat sugar in everything
15751Chris,
You sound quite foolish. Not sure if you were that idiotic, or funny? Do you even know what are essential fatty acids? They don't just come from animal meat.
Haha you mean docosahexaenoic acid, eicosapentaenoc acids, and alpha-linoleic acids of course I am familiar with them, and they are most prevalent in animal fats, grass fed for example, or salmon, oysters, and fish. Have you heard of fat soluble vitamins? "Do u even know" which vitamins are fat soluble and which arent?
Name a few fat soluble vitamins off the top of your head...be my guest, do u know why they are fat soluble? Do u even know what fat soluble vitamins even means?
The essential amino acids are found in animal protein in the proportions needed by the human body. You can get all the nutrients you need without ever eating a vegetable, as Stefansson proved in 1927. There are numerous tribal groups that, before they Westernized their diet and started eating sugar and flour) ate nothing but high-fat meat. The Inuit are a conspicuous example, as are the Masai. When they were living on their traditional diet the Inuit almost never developed heart disease, diabetes, hypertension, obesity and the other metabolic diseases. (They relished the fatty organ meats and gave the lean muscle meat to their dogs.) Likewise, the Masai today who remain on their traditional diet of meat, milk, and blood are extremely healthy, whereas their relatives who moved to the city and adopted the Western diet have the same rates of metabolic disease as the rest of us.
So. Conclusion: If you are healthy (!), high carbs are the way to go.
Not healthy... Insulin sensitive. Please refer to last slide of presentation
lets pretend it was the keto diet and not the fact that the man was 16kgs lighter than made him run faster.....lol
I didn't know that about redgrave. T2D. You called it out with your history and results. Imagine if you both found low carb years ago during your peak. That peak would go up