Enter your mobile number or email address below and we'll send you a link to download the free Kindle App. Then you can start reading Kindle books on your smartphone, tablet, or computer - no Kindle device required.
To get the free app, enter your mobile phone number.
The Art and Science of Low Carbohydrate Performance Paperback – April 1, 2012
Frequently bought together
Customers who bought this item also bought
About the Author
Jeff Volek is a dietitian-scientist who has spent 15 years studying diet and exercise effects on health and performance. He has held an academic position at Ball State University and is currently an associate professor at the University of Connecticut. Dr. Volek has contributed to 3 books, 2 patents, and over 200 papers. He received his dietetic training at Michigan State University and Penrose St Francis Hospital and his PhD in Exercise Physiology from Penn State University.
Steve Phinney is a physician-scientist who has spent 35 years studying diet, exercise, fatty acids, and inflammation. He has held academic positions at the Universities of Vermont, Minnesota, and California at Davis, as well as leadership positions at Monsanto, Galileo Laboratories, and Efficas. Dr. Phinney has published over 70 papers and several patents. He received his MD from Stanford University, his PhD in Nutritional Biochemistry from MIT, and post-doctoral training at the University of Vermont and Harvard.
If you are a seller for this product, would you like to suggest updates through seller support?
Top customer reviews
Their companion volume The Art and Science of Low Carbohydrate Living: An Expert Guide to Making the Life-Saving Benefits of Carbohydrate Restriction Sustainable and Enjoyable gave me the best possible practical guide and scientific justifcation for pursuing a low-carb lifestyle, and gave me the confidence to reduce my HbA1c from 10.2% to 4.5% (a properly non-diabetic number).
However, as a keen runner training for a half-marathon, I had still had significant concerns about attempting endurance events without resorting to carbohydrate fuelling that would disrupt my ketosis and aggravate my diabetes. Despite many hours trawling the internet I couldn't find much quality advice on ketosis and athletic perfomance, and had many questions relating to "liver-dumping" and the necessity for pre and post exercise fuelling. This book answered every question and I devoured it in a single sitting.
After adopting their advice (as predicted) I ran two of the worst 5k races of my life, followed by rapid improvements week by week, which eventually led to me knocking almost 2 minutes off my 5k PB. I can't wait to run my first carb-free half marathon later this year.
It's too easy to say that a book changed your life, but in this case both the "Art and Science Books" have fundamentally impacted my health and my athletic performance.
Very highly recommended.
Ketones are the breakdown products of fats that your brain can burn for energy. But, if lots of sugar from carbs are present in the blood, then the brain will not burn ketones, only sugar. It takes two weeks of consistently maintained target blood levels of ketones in order for the brain to produce enough ketone pumps to allow enough into the brain cells for normal energy production. The main inhibiting factor for high blood ketone levels is insulin. The only way to keep insulin levels low enough to allow ketones to rise high enough is to stay away from high amounts of dietary sugars and carbs.
Along with low insulin levels comes the transition allowing muscles to burn fatty acids instead of glucose. Since body stores of glucose are at best 2 hours worth of energy, and fat stores are essentially unlimited, we see that muscles trained to burn fat instead of glucose as their primary fuel is optimal for endurance sports. And, not only will your muscles never run out of fuel (even if you don't refuel during your race), but neither will your brain. In fact, the worst part about "hitting the wall" due to low glycoge/glucose stores during a race is mental confusion due to low blood glucose.
In a study of several non-athletes who were keto-adapted, researchers injected insulin into the subjects until blood glucose levels fell below 30 (normal is 70-120). At this low level, not only did the subjects not fall into a coma, but they didn't have any symptoms of low blood sugar! This is because their brains were burning fat (ketones) for energy, not sugar, making the low glucose levels irrelevant to proper brain function!
Obviously, there are non-athletic implications for a low carb diet: natural diabetes control, weight loss (targeting fat loss), and preventing symptoms of low blood sugar (hypoglycemia). It turns out that about 70% of people with seizures are cured by a keto-genic low carb diet.
The coolest part of the book is biofeedback available with an inexpensive "ketone" testing machine similar to a diabetic blood sugar testing machine that allows you to know in black and white whether your diet and exercise routine is working or not. If you aren't getting the results you were promised, but your blood levels of ketones are too low, then you know it's because you are doing something wrong. You can test your blood after eating certain foods to get immediate feedback on that food's impact on your body as far as ketones (and thus indirectly insulin) are concerned.
The nova max ketone tester is the one I use because its test strips are about half the cost of the other brand. You can find and purchase these on amazon as well.
Now that I am keto-adapted for a few weeks now, I have noticed a few differences in my running workouts. 1) My energy is much more stable throughout the workout, 2) I seem to get less dehydrated during workouts (this is likely due to the fact that burning fat uses less water than does burning sugar), 3) I don't seem to have to breath as hard (this might be due to the fact that burning fat gives off 25% less CO2 than burning sugar), and 4) The runners high is less obvious at the end of my workout (upon reflection, I think that this is because I seem to have a low level of runners high all the time now, not just after running).
One downside is that I seem to be thirstier between workouts. In the book they say that when ketoadapted, the body shifts from conserving sodium and peeing out potassium, to conserving potassium and peeing out sodium. This may explain why I am thirstier since if I am peeing out my salt, I can't retain as much water, thus am more dehydrated easier. It is interesting that even though I feel more dehydrated between workouts, my mouth is much more moist during workouts. Maybe this is because I'm not breathing as hard during the workout?