Chapter 2: Basic Nutrition 34 the body when fats are broken down for energy) as an alternative energy source. However, burning of ketones instead of carbohydrates, leads to decreased mental and physical performance. Figure 2.1 shows the impact that various diets (i.e., high-carbohydrate intake, normal carbohydrate intake, and lowcarbohydrate/high-fat intake) can have on muscle glycogen levels and exercise duration (Balsom et al., 1999). Some of the common side effects reported with a keto diet include: excessive thirst, frequent urination, fatigue, hunger, confusion, anxiety, irritability, tachycardia, lightheadedness, sweating and chills. Additionally, prolonged use of a keto diet can also lead to a condition called ketoacidosis, which can be fatal. Figure 2.1. Correlation between Muscle Glycogen Content and Exercise Duration Intermittent fasting. Intermittent fasting is not as much a diet as it is a particular pattern of eating. Some of the more common types of intermittent fasting include: 16:8 (i.e., 16-hour fast with 8-hour eating window); 20:4 (i.e., 20-hour fast with 4-hour eating window); 5:2 (i.e., 5 days no restrictive with 2-days of fasting); 24-hour fast; 36-hour fast; alternate day fasting; and spontaneous fasting / skipping meals. The theory behind intermittent fasting is that the body burns more fat in a fasted state than when food is consumed on a more regular basis. Some research suggests that intermittent fasting may be an effective weight loss strategy for obese individuals; however, there is only limited data to suggest similar benefits for healthy, normal-weight individuals (Anton et al., 2017). In terms of performance, research has shown that eating before exercise,
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