Adopting low carbohydrate, ketogenic diets remains a controversial issue for individuals who resistance train given that this form of dieting has been speculated to reduce skeletal muscle glycogen levels and stifle muscle anabolism. We sought to characterize the effects of a 12-week ketogenic diet (KD) on body composition, metabolic, and performance parameters in participants who trained recreationally at a local CrossFit facility. Twelve participants (nine males and three females, 31 ± 2 years of age, 80.3 ± 5.1 kg body mass, 22.9 ± 2.3% body fat, 1.37 back squat: body mass ratio) were divided into a control group (CTL; n = 5) and a KD group (n = 7). KD participants were given dietary guidelines to follow over 12 weeks while CTL participants were instructed to continue their normal diet throughout the study, and all participants continued their CrossFit training routine for 12 weeks. Pre, 2.5-week, and 12-week anaerobic performance tests were conducted, and pre- and 12-week tests were performed for body composition using dual X-ray absorptiometry (DXA) and ultrasound, resting energy expenditure (REE), blood-serum health markers, and aerobic capacity. Additionally, blood beta hydroxybutyrate (BHB) levels were measured weekly. Blood BHB levels were 2.8- to 9.5-fold higher in KD versus CTL throughout confirming a state of nutritional ketosis. DXA fat mass decreased by 12.4% in KD (p = 0.053). DXA total lean body mass changes were not different between groups, although DXA dual-leg lean mass decreased in the KD group by 1.4% (p = 0.068), and vastus lateralis thickness values decreased in the KD group by ~8% (p = 0.065). Changes in fasting glucose, HDL cholesterol, and triglycerides were similar between groups, although LDL cholesterol increased ~35% in KD (p = 0.048). Between-group changes in REE, one-repetition maximum (1-RM) back squat, 400 m run times, and VO2peak were similar between groups. While our n-sizes were limited, these preliminary data suggest that adopting a ketogenic diet causes marked reductions in whole-body adiposity while not impacting performance measures in recreationally-trained CrossFit trainees. Whether decrements in dual-leg muscle mass and vastus lateralis thickness in KD participants were due to fluid shifts remain unresolved, and increased LDL-C in these individuals warrants further investigation.

We sought to determine the effects of L-leucine (LEU) or different protein supplements standardized to LEU (~3.0 g/serving) on changes in body composition, strength, and histological attributes in skeletal muscle and adipose tissue. Seventy-five untrained, college-aged males (mean ± standard error of the mean (SE); age = 21 ± 1 years, body mass = 79.2 ± 0.3 kg) were randomly assigned to an isocaloric, lipid-, and organoleptically-matched maltodextrin placebo (PLA, n = 15), LEU (n = 14), whey protein concentrate (WPC, n = 17), whey protein hydrolysate (WPH, n = 14), or soy protein concentrate (SPC, n = 15) group. Participants performed whole-body resistance training three days per week for 12 weeks while consuming supplements twice daily. Skeletal muscle and subcutaneous (SQ) fat biopsies were obtained at baseline (T1) and ~72 h following the last day of training (T39). Tissue samples were analyzed for changes in type I and II fiber cross sectional area (CSA), non-fiber specific satellite cell count, and SQ adipocyte CSA. On average, all supplement groups including PLA exhibited similar training volumes and experienced statistically similar increases in total body skeletal muscle mass determined by dual X-ray absorptiometry (+2.2 kg; time p = 0.024) and type I and II fiber CSA increases (+394 μm2 and +927 μm2; time p < 0.001 and 0.024, respectively). Notably, all groups reported increasing Calorie intakes ~600–800 kcal/day from T1 to T39 (time p < 0.001), and all groups consumed at least 1.1 g/kg/day of protein at T1 and 1.3 g/kg/day at T39. There was a training, but no supplementation, effect regarding the reduction in SQ adipocyte CSA (−210 μm2; time p = 0.001). Interestingly, satellite cell counts within the WPC (p < 0.05) and WPH (p < 0.05) groups were greater at T39 relative to T1. In summary, LEU or protein supplementation (standardized to LEU content) does not provide added benefit in increasing whole-body skeletal muscle mass or strength above PLA following 3 months of training in previously untrained college-aged males that increase Calorie intakes with resistance training and consume above the recommended daily intake of protein throughout training. However, whey protein supplementation increases skeletal muscle satellite cell number in this population, and this phenomena may promote more favorable training adaptations over more prolonged periods.

PURPOSE: Recent literature has suggested impaired strength and anaerobic performance outcomes with ketogenic dieting. Herein, we sought to determine the metabolic and performance effects of 12 weeks of ketogenic dieting while cross-training in cross-trained individuals. METHODS: Volunteers were divided into a control group (CTL; n=9) and a ketogenic group (KD; n=9). Pre and post-testing involved body composition assessment via dual x-ray absorptiometry (DEXA), vastus lateralis (VL) thickness using ultrasound, resting energy expenditure (REE), phlebotomy to determine serum health biomarkers, an aerobic capacity evaluation, one repetition maximum (1RM) testing, and 400-m sprint time assessments. All subjects were instructed to follow a cross-training routine for 12 weeks. The KD group was given dietary guidelines to follow for 12 weeks, while the CTL group continued their normal diet. Blood ketone bodies were measured weekly to ensure nutritional ketosis was reached by the KD but not CTL. RESULTS: KD blood ketone levels were significantly higher than the CTL at each week following intervention (p<0.05) except week 9 (p=0.09). DEXA fat mass declined in the KD (-3.47 ± 1.06 kg) compared to CTL (-0.06 ± 0.45 kg) (p<0.01). DEXA lean mass and visceral fat mass changes were not different between groups (p=0.99 and p=0.23, respectively). At rest, respiratory quotient delta scores were not different between CTL (-0.012 ± 0.027) and KD (-0.067 ± 0.020) (p=0.19). REE was not altered between groups (p=0.24). No between-group differences in delta scores were observed for fasting glucose (p=0.31), HDL-C (p=0.49) or triglycerides (p=0.19), although LDL-C trended with increases in the KD (+33.8 ± 14.3 mg/dL) but not CTL group (+0.2 ± 8.0 mg/dL) (p=0.052). Neither VL nor total mid-thigh thickness delta scores were different between groups (p=0.46 and p=0.14, respectively). There were no between-group differences in delta scores for 1RM Squat (p=0.15), 1RM overhead press (p=0.37), 400-m sprint times (p=0.90) or VO2max (p=0.57). CONCLUSIONS: Ketogenic dieting improves body composition without negatively impacting muscle mass and/or aerobic, anaerobic or strength performance in recreational cross-trained subjects.