Keto Nutrition Keto Nutrition is a brand developed to support the ever growing demand for high quality low sugar

products, for all sporting codes and activity levels

• Personal frustration in not having products to support activity after moving from Carb to low Carb

training.

• Keto approach aims to help achieve your fitness and lifestyle goals through keto-adaption and

metabolic flexibility.

• The science of a low-carb supports Endurance and power sport, previously the sole playground of

the Carbohydrates.

• Many people despite following a strict low-fat diet and training many hours can’t lose the belly fat

and in some cases develop type 2 Diabetes.

- Innovation : Always changing and adding

- Performance : Functional nutrition

- Results : Its why we do it!

Macronutrients

Protein

Fat

Carbohydrate

Ketosis - is achieved through the reduction of carbohydrate

intake where the body makes a fundamental change from

relying on glycogen to relying on fat as the primary source of

energy.

Ketones are the energy molecules produced – energy

Target range 0.5 – 3 Millimolar/l

Nutritional ketosis, is different to diabetic keto-acidosis (DKA)

Ketosis

Keto for Athletes is different to Keto for weight loss, based on desired outcomes.

Simplified role of Insulin

InsulinInsulin plays the central role in fat metabolism. When insulin levels are elevated, the body goes

into “storage” mode – not just of carbohydrates but also fat.

In other words, elevated levels of insulin turn off the ability of the body to burn fat as fuel !

Insulin targets Carbs to ensure a non-diabetic state, by prioritising it as a fuel… Mistake #1

1.High insulin – store fat/don’t break it down

2.Low insulin – break down fat/don’t store it

GI vs GL vs LC?Low GI – One foot in one foot out:

Glycemic Load = GI x Carbohydrate (g) content per

portion ÷ 100.As an example: GI value = 30; Carbohydrate per serve = 100gGL= 30 x 100

100The GL is 30 = High

•Low: 10 or less•Medium: 11 – 19•High: 20 or more

Low sugar = normal blood glucose

The goal is to control blood glucose avoiding peaks and troughs that activate Insulin

Allowing for eating decisions not eating responses.

What does Keto Look like?

Common problems for Athletes

• Under consuming fat – Low carb and Low fat

• Not tracking Macros to start – Subjective evaluation (guessing)

• Combining Fat and Sugar in meals – Perfect food storm

• Allowing Carb cycle to stop Ketone use – Eating carbs every 3 hrs

• Increased insulin state

• Overweight Athletes

Carbohydrate

consumption

Increased

blood sugar

Increased insulin secretion

Increased

body fat

storageLow blood

sugar

Low energy and

mood swings

Carbohydrate

cravings

How the human body reacts when lots of carbs

are consumed

Carb Craving Cycle

Using Carbs as Fuel

• High Carb = High Risk fuel strategy• Why do we store so few carbs?• Why do we burn them so quick with bi-products free radicals • As exercise intensity (HR) increases absorption decreases

• Sympathetic state – Fight or Flight – poor absorption• Parasympathetic state – Absorb and Heal

• Athletes try to work against nature! • Stomach water moves to muscle to support activity• Nutrition enters• Decrease in performance• More nutrition • More problems…• ……. more carbs?• Fight between brain and body for decreasing fuel

Hitting the wall!

Using Fat as Fuel• High Fat = predictable energy• Why do we store so much fat?• Burns clean

• How do we access this energy?

• Peak fat oxidization 65-70% … can be higher in trained• Fuel for the brain and muscles

• Not a drop off scale • Steady supply of fuel• Fuel mix changes as HR increases

• Less oxidative stress – Free radicals• Less lactate – prevents work capacity

(lactic threshold)

Prevention of Hitting the wall! – physical

Improved decision making – mentalCycling, Tennis , Golf, OCR…..

Keto – Adaption effects

Venables – high carbPhinney – High carb 4 weeks Low carb • 10g Carb • 1.75g/kg Protein, • balance FatAdded Sodium

• Cant convert on the fly

• Very high Cal use from fat achieved • Carb sparring• Significant performance benefit• Improved recovery

Protein Necessary , but in moderation

Too little or to much can be problematic.

Over consumption may cause blood glucose to rise

Aim for 1.2 – 1.9g/kg/day - Men1 – 1.7g/kg/day – Women

Add generous portions of fat with moderate portion of Protein

Carbs – Useful in low quantities

No know carb essential to human health or to avoid disease!

Variable from person to person – generally 50g per day 5-10g Protein based foods10-15g Veg5-10g Nuts and seeds5-10g – Fruits5-10g – other sources (sauces)

Good range of foods and sustainable

Consuming carbs post exercise rapidly decreases the release of fatty acids from fat stores , some athletes show re-bound low blood sugar resulting in cravings, lethargy and poor recovery.

Fat – The most important fuel

Maintain 65% + for athletes

• Use fat to maintain, gain or lose weight.

• Limit food with high Omega 6 – Inflammatory • Inflammation can have a negative impact on VO2 Max•

• Increase intake of foods high in Omega 3 – anti-inflammatory• faster recovery , reduced risk of injury , increase in work performance•

• Avoid - Corn, Soy, Cottonseed, Peanut, Sunflower, Saffllower oils

• Consume - Coconut, Butter, Olive, Palm, Cream, Cheese, Avo

• 50/50 split of butter and olive oil similar to triglycerides in human body fat

YES Foods - AdaptionEat as much of the following foods as you like

Plant Foods•Raw and cooked vegetables: Tomato, onion, garlic, greens such as spinach, kale, chard, and all lettuces, broccoli, cauliflower and Brussels sprouts carrots, zucchini, etc.•Tree nuts (and nut butters): Macadamia, almond, walnut, for example. (Does NOT include peanuts or cashews).•Coconut: cream, oil, milk and flour.•Berries: blueberries, strawberries, cranberries

Animal Foods•Beef: Look for organic, grass-fed varieties.•Turkey, Chicken•Lamb: Look for organic, grass-fed varieties.•Fish: Wild-caught cold water fish (tuna, salmon, etc) are best.•Eggs.•Shellfish.

Dairy•Unprocessed Hard Cheeses: Cheddar, asiago, parmesan, etc.•Unprocessed Soft Cheeses: Feta, brie, camembert, mozzarella, etc.•Cream: Heavy cream, sour cream, full-fat crème fraiche.

Fats•Oils: Avocado, coconut, and olive oil.

Drinks•Vegetable Juice.•Coffee or tea: If you usually drink it.•Vinegar: balsamic, apple-cider, etc.•Pure, distilled spirits: Small amounts of gin, vodka, whiskey.•Dry red wines: Cabernet Sauvignon, Merlot, Pinot Noir, Cab Franc, Shiraz/Syrah, Chianti.•Dry white wines: Chardonnay, Pinot Grigio, Sauvignon Blanc.

NO Foods - AdaptionPLANTS•All sugar products: Includes basically anything with honey, sugar, agave, fructose, crystals (e.g. beet crystals), cane, extract, or syrup in its ingredient list.•Sweets and desserts: Cake, cookies, ice cream, muffins, candy, gum, breath mints..•Many canned and prepared veggies: Read the labels to make sure they don’t contain hidden sugars!•Bread: Sliced bread or rolls of any kind (whole-grain, multi-grain, flaxseed, rye, gluten-free, etc).•Pasta: All types.•Crackers: Includes chips, rice cakes, and similar foods.•Sauces: They often contain hidden sugars.•Corn: Bread, tortillas, etc.•Rice: Wild rice, brown rice, white rice, basmati rice, etc.•All wheat and wheat products: Whole wheat, farro, bulgur, khorasan, millet, etc.•Potatoes: Any kind (russet, red, blue, etc.)•Fruits and berries: Bananas, apples, pears, oranges, grapefruits grapes, grapefruit, watermelon, cantaloupe, honeydew.•Legumes: Beans, lentils, fava beans, peas, chickpeas, peanuts, etc.

MEAT

•Many canned and prepared meats: Read the labels to make sure they don’t contain hidden sugars!

DAIRY•Milk: low-fat and non-fat milk.•Processed cheeses: Stay away from pre-sliced, single-serving, pre-shredded, high-value corporate branding, etc.

FATS•Avoid corn, safflower, or canola and other vegetable oils

DRINKS•Fruit Juice: Any type — orange, berry, watermelon, etc.•All soda: diet and non-diet soda.•All diet drinks: Diet shakes, etc.•“Enhanced” Beverages: Vitamin water, mineral water with “health” additives.•Sports drinks.•Sweet wines: liqueur, Champagne, rum, etc.

Daily Meals – Example Calories Carbs Fat Protein Sodium Sugar

Breakfast kcal g g g mg g

Salami sliced, 20 gram 74 1 6 4 0 0

Egg, whole, raw, fresh, 3 large 215 1 14 19 213 1

Salmon Oil 1000mg - Capsules, 6 softgel 60 0 6 0 0 0

Coffee - Instant, regular, 2 tsp(s) 0 0 0 0 0 0

Cheddar Cheese Block, 25 gram 105 0 9 6 169 0

Penut Cashew Mix Roasted & Salted, 30 gram 182 6 14 7 0 2

Lunch

Sardines in oil, 125 g 189 3 10 22 697 1

Cross and Blackwell - Mayonnaise, 5 ml 108 1 3 0 20 1

Dinner

Tasty Natural Cheddar Cheese Block, 25 gram 105 0 9 6 169 0

Tomatoes - Red, 30 grams 5 1 0 0 2 1

Cross and Blackwell - Mayonnaise, 5 ml 108 1 3 0 20 1

Avocado - Avocado, 30 grams 48 3 5 1 2 0

Minced Beef, 100 g 254 0 20 19 100 0

Wraps - wholegrain, 45 gram 132 20 4 4 313 1

Snacks

Organic Apple Cider Vinegar with the 'Mother', 1 tbsp 0 0 0 0 0 0

Coffee - Instant, regular, 2 tsp(s) 0 0 0 0 0 0

Coconut Oil, 2 tablespoon 176 1 20 0 2 1

Penut Cashew Mix Roasted & Salted, 30 gram 182 6 14 7 0 2

Totals 2,026 45 145 116 1,687 10

Calories Carbs Fat Protein Sodium Sugar

kcal g g g mg g

Lindt - Lindt 90% Dark Chocolate, 2 squares 120 6 11 2 5 2

Home - Quiche, 1 pieces 70 1 6 3 0 1

Green - Olives, 10 olives 23 1 2 0 300 0

How to Make it fit you• Where to start?

• Use a Meal tracker MyFitnessPal.com

• Track your Macros – Subjective tracking = failure

• Be accurate to start, it will become easier

• Adjust your meals to achieve a calorie split of

• 10% Carbs (4 Cal per gram)

• 60% Fat (9 Cal per gram)

• 30% Protein (4 Cal per Gram)

• 2 options

1. Slow reduce – first sugar the high carb..

2. Nike – Just Do it

If 1 suggest reduce to 150g – glucose for the brain then cut to 50g

Then:

• We are all unique so post adaption adjust to work for you

• Carb threshold 50 -100g per day

• Protein 1.2 – 1.8g per kg per day

• Fat to keep you full and weight stable

Sodium

As your body adapts to a low carb diet, the kidneys fundamentally change how they handle sodium.

Reducing carbs causes your kidneys to secrete sodium aggressively along with water.

• To maintain your circulation to handle heat stress , endurance activity or activity that increases body

temp

• increase your sodium intake to 5-6 grams per day, (unless you are on diuretic medication for blood

pressure then seek medical advice first) Around 40% of salt is sodium, so you need to use roughly

twice as much salt in grams to achieve your sodium intake goal. 1 tsp salt (6g) will give you around 2.5g

sodium.

• when active 1 gram of sodium should be taken within the an hour before training.

• Failing to increase salt intake can have negative effects on how you feel, often referred to as low-carb

flu, headaches, lack of energy or muscle cramps.

• In most cases this is due to the sodium reduction in the diet and is quickly addressed with increased

intake.

Supplements

Magnesium- Most likely to cause muscle cramps - Supplement- Green veg, the greener the veg the higher the magnesium

Potassium- Berries , nuts and seeds- Meat

Hydration- Increase water intake when starting- Long event maintain hydration with electrolyte support

Creatine- 5g per day

Protein Bars

Protein Bar 65g

• 1.8g Net Carbs• 20g Protein• Soy Free• GMO Free• No Sugar Added• Gluten Free• Great taste

Use: anytime, before, during or after training.

Whey Protein, Milk Isolate and Pea Protein

Flavours: Chocolate, Coconut, Lemon Cheesecake

Nut Butter Energy Gels 20g

Unique Low-Carb sports Gel

• Coconut Oil• MCT Oil• Real Nut Butters• Maltodextrin• Whey Protein• Sodium • Great Taste

Add to Coffee as flavoured Bullet Proof Coffee

Maltodextrin High GI fast absorption, long chain sugar

Flavours: Berry, Coffee, Coconut

Nut Butter Gels

Hydration PowdersHydro Plus 300g

Formulated to replenish micro nutrients and electrolytes used in activity for Low-Carb athletes or low heart rate threshold training.

• 3g Glutamine• 2.5g BCAA• 0.1g Carbs• 2g Protein• 340mg Sodium• 70mg Potassium

Use: Pre & during event Balanced electrolyte formulation 30 Servings Diabetic Friendly Flavours: Berry , Orange

Enduro Plus 600g

Performance formulation with added Maltodextrin to support Glucose replenishment for long endurance or high heart rate threshold training.

• 2.5g Glutamine• 3g BCAA• 15g Carbs• 2g Protein• 350mg Sodium• 70mg Potassium

Use: During & After Activity Balanced electrolyte formulation 25 Servings Flavours: Berry, Lemon Lime

Ready-to-Drink Shakes

Keto Ready-to-Drink 300ml

• High Protein: 24g per serving• No Added Sugar• Full Cream• Low-Carb• Contains BCAA – High in Leucine • Great taste

Milk protein Isolate and Casein Naturally high in BCAA Use as post workout protein or mid

meal snack Use 1 -2 times daily ideal post-

workout recovery or breakfast Flavours: Chocolate, Vanilla,

Strawberry

The problem?

Train the right system daily – Golf , Marathon etc

• Heart rate determines allocation of energy system.

• low HR conditions under 70% you will encourage your body to use fat

• Over 80% and beyond glucose becomes the primary fuel.

• Patience, 4 to 8 weeks needed under 70% of max HR If you can't run slow enough WALK

• Pushing beyond this threshold will improve your cardiovascular fitness but not fat burning capacity.

• Benefit is picking up the pace without picking up the HR

• Once you are able to easily maintain a steady pace at 70% of max, include one HIIT HR session in the week. Building to max of two per week.

• 80% time in Aerobic 20% in Anaerobic

• Regardless of your ability and current fitness level the fastest way to improve your endurance capacity is to

SLOW DOWN

Going slow to go FAST

Race day ! Goal is to be prepared physically and mentally for the event.

- 2 weeks prior

- Strict meal plan to achieve nutritional Ketosis

- Train as per plan

- Two days before increase carbs to 100g – 150g low GI carbs 1 day only

- Increase Electrolyte intake – Hydroplus added magnesium

- Race day normal breakfast

- High Mct drink – Bullet coffee.

- 1 hour before 1g salt

- 5-10mins before 250 – 500ml water

- During event continue with Hydro plus

- Use Keto Gels and or bars 20 g per 40mins - hour (1 gels or 1/3 bar)

- Add Endro Plus

- Keep carbs at around 15 -20g per hour

Each person in unique and some trialing when training would be advised to find the right ratios for you.

The Science

The Science is here

Stephen PhinneyTim NoakesBen GreenfieldJeff VolekDominic DágostinoRobert AtkinsGary Tubes

Chris Froome - 4 X Tour De France Winner

Cereal Killers 2 –Running on Fat

World Ironman Champion (AG) Sami Inkinen

Tim Olson

Novac Djokavic

Keto Athletes

DR NIC GILL, LOW CARB, LOW SUGAR AND THE, ALL BLACKS

On the All Black’s nutrition environment

“The movie ‘The Sugar Film’ has influenced the players quite a lot I think. Most of the guys

now understand that we need to get the sugar out. We’ve come a long way. I would say

we are in a low-sugar environment. That’s a big change. We now have nuts on the sideline

after training, not lollies. I wouldn’t say we’ve made it all the way to high fat, but we have

healthy fat on hand when we need it. We (the team) go through 6-7 tins of coconut oil a

week. We travel with peanut butter and nut butters for the guys to use in smoothies and

wherever else it can fit in”.

“I’d say most professional sports teams are now at least low sugar, lower to low carb.

That’s not always high fat, but its healthy fats. Nutrition for sport is really changing fast.”

Sports: Elite rugby strength and conditioning

coaching (All Blacks), Triathlon – Ironman last

two years on LCHF with added carbs during

event 9.57 and 9.51

Keto Brand Ambassadors

Keto Brand Ambassadors

Summary

Keys to Metabolic Flexibility

Use of using both Fat and Glucose as tools in your goal of perfect nutrition

in training and racing

1. Eating a low-sugar , Carb diet daily include Fat

2. Aim for 0.5 – 3 millimolar

3. Train as often as possible fasted

4. Train 80/20 in the Aerobic zone

5. Good Electrolyte availability

Enjoy the process and don’t be to hard on yourself

Resources

• Website - www.ketonutrition.co.za

• Facebook – Keto Sports Nutrition

• Instagram – Keto Sports Nutrition

• Strava Group – Keto Nutrition

• Art and Science Low Carb Performance

• Phil Maffetone – HR base endurance

• MyFitnessPal.com – Nutritional Tracker

The future of sports nutrition!