Ketogenic Diet for Footballers - Assignment

KETOGENIC DIET FOR
FOOTBALLERS
Name of the Student
Name of the University

KETOGENIC DIET
Ketogenic diet is popular amongst people who want to lose weight.
It consists of low carbohydrate and high amount of fat, which is
known to be beneficial for the metabolism (Paoli 2014).
The amount of carbohydrate in the diet is replaced with Fat
(Newman et al. 2017).

WHAT FOODS ARE
INCLUDED IN KETOGENIC
DIET?
Fatty Fish
Meat
Cheese
Healthy oils
Butter and Cream
Green Vegetables
(Paoli, Bianco and Grimaldi 2015)

BODY BUILDING
The concept of body building is to use resistance
exercises and a planned diet to increase the muscle
growth in the body (Dzhym 2015).
People have different purposes to build their muscle,
which includes aesthetic purpose, athletic requirement,
or fitness.
A number of strategies are implemented to build
muscles that includes calorie counting and hydration
techniques (Fagerberg 2018).

DIETARY RECOMMENDATION
FOR BODY BUILDING
The most important requirement for body building is a high
calorie diet. The number of calories are decided according
to the body weight and the intake of the individual (Agee et
al. 2015).
The general recommendation for calorie consumption is:
Protein: 30-35%
Carbohydrate: 55-60%
Fat: 15-20%
(Helms et al. 2014)

IS KETOGENIC DIET SUITABLE
FOR BODYBUILDING?Ketogenic diet is based on the restriction of carbohydrates and the inclusion of
high amounts of protein and fat.
As bodybuilding requires an optimum amount of protein for building muscles,
ketogenic could be a diet that will fulfil this requirement. However, the restriction
of carbohydrate could make a negative impact on the energy storage for
resistance exercises (Greene et al. 2018).
Body builders need carbohydrate after workout sessions to refuel themselves
(Saito et al. 2015).

COMPARISON
(Bueno et al. 2013)

REFERENCES
.
Agee, J.L., 2015. Effects of a low-carbohydrate ketogenic diet on power lifting performance and
body composition.
Bueno, N.B., de Melo, I.S.V., de Oliveira, S.L. and da Rocha Ataide, T., 2013. Very-low-
carbohydrate ketogenic diet v. low-fat diet for long-term weight loss: a meta-analysis of
randomised controlled trials. British Journal of Nutrition, 110(7), pp.1178-1187.
Dzhym, V., 2015. Features power ectomorphs athletes are engaged in bodybuilding in
transition training. Slobozhanskyi herald of science and sport, (5 (49)), pp.32-37.
Fagerberg, P., 2018. Negative consequences of low energy availability in natural male
bodybuilding: A review. International journal of sport nutrition and exercise metabolism, 28(4),
pp.385-402.

Helms, E.R., Aragon, A.A. and Fitschen, P.J., 2014. Evidence-based
recommendations for natural bodybuilding contest preparation: nutrition
and supplementation. Journal of the International Society of Sports
Nutrition, 11(1), p.20.
Newman, J.C., Covarrubias, A.J., Zhao, M., Yu, X., Gut, P., Ng, C.P., Huang,
Y., Haldar, S. and Verdin, E., 2017. Ketogenic diet reduces midlife mortality
and improves memory in aging mice. Cell metabolism, 26(3), pp.547-557.
Paoli, A., 2014. Ketogenic diet for obesity: friend or foe?. International
journal of environmental research and public health, 11(2), pp.2092-2107.
Paoli, A., Bianco, A. and Grimaldi, K.A., 2015. The ketogenic diet and sport:
a possible marriage?. Exercise and sport sciences reviews, 43(3), pp.153-
162.
Saito, S., Zhou, Z.Y. and Kavan, L., 2015. Computational bodybuilding:
Anatomically-based modeling of human bodies. ACM Transactions on
Graphics (TOG), 34(4), pp.1-12.