Physical Performance 生酮飲食對體能的影響

 

People often argue that performance is affected when on a keto diet, but that’s not true. Well, not in the long run. In the short-term, you may notice some small physical performance drops, but this will subside as you continue replenishing fluids, electrolytes, and adapt to the fat intake.

 

許多人會認為生酮飲食會影響到運動表現,但其實那並不是真的,尤其是在長時間的狀況下,它並不會造成運動表現的下滑。以短期來看,您可能會發覺體能有些許的下滑,但是透過補充水分、電解質和攝取含有脂肪的食物,體能會再度被補充

 

Many studies have been done on exercise. A study was done on trained cyclists who were on a ketogenic diet for four weeks. The results show that aerobic endurance was not compromised at all, and their muscle mass was the same as when they started.

 

許多研究已針對運動方面做過更深入的探討。一項研究對象為訓練有素的單車手的報告顯示,當他們投入生酮飲食四周後,他們的肌肉量並沒有減少,而且心肺耐力的水準並沒有下降。

 

Their bodies adapted through ketosis, limiting both glucose and glycogen stores, and used fats as the predominant energy source.

 

我們的身體透過生酮、控制葡萄糖和肝醣的儲存後,會開始以脂肪為主要的能量來源。

 

initial performance drop

 

There was another study done on eight professional gymnasts who had the same results. Both groups were fed a strict diet of green vegetables, proteins, and high-quality fats. So, even if you are doing long bouts of cardio – a keto diet has been proven time and time again.

 

有另一項針對八位職業體操員的研究也顯示同樣的結果,此外,這兩項研究的參與者都採用含有綠色蔬菜、蛋白質和高品質的油脂這樣的嚴格的飲食。由此來看,即使您正有著做長時間有氧運動的習慣,那麼也可以採用生酮飲食。

 

The only real time where ketosis can give performance loss is in exercises that need an explosive action. If you need a little boost in your performance during these, you can “carb-up” by eating 25-50g of carbs about 30 minutes before you train.

If you’re looking to train intensely on a ketogenic diet and want to learn more about the basics, click here >

 

只有一種情況會使得酮症降低運動表現水準,那就是需要有爆發力的運動。如果說您想要在這樣的運動過程中維持您的體能,那麼您可以在訓練前大約半小時補充25至50克的碳水。如果您想要更深入了解,在採用生酮飲食的情況下,能維持訓練的強度,您可以閱讀這篇文章,文章裡會講得更詳細

 

 


 

 

Dangers of a Keto Diet 生酮飲食可能會帶來的風險

dangers of keto

Can ketone production in the body get too high? Yes, it’s called ketoacidosis. Is it likely under normal circumstances? Not at all. For most people, it’s a challenge just to get into optimal ranges for ketosis. Getting into territory where you need medical intervention is just not likely.

 

在體內酮體的生產量會過高嗎?是的,這種現象稱為酮酸中毒。這種現象可以被控制嗎?並不一定,對於許多人來說,維持在生酮的最佳範圍是一項挑戰。在酮酸中毒下,就算醫療介入,要控制病情的機率其實並不高。

 

NOTE: The main exception to ketoacidosis is type 1 diabetics – it can happen when insulin levels are severely low which is rare in someone with a normally functioning pancreas. Dangerously high ketone levels result in insulin secretion.

 

註:酮酸中毒現象的例外案例主要為第一型糖尿病患者,在這些患者中,酮酸中毒會在胰島素水準相當低的情況下發生,但是在一般有著正常功能的胰腺來說,這樣的機率是很低的。高酮體水準這樣高危險性的狀態是會造成胰島素分泌的。

 

There are a lot of misconceptions about low carb dieting which has caused an infamous outlook on keto. There have been tons of studies published over the last 30 years that show how high amounts of fat and few carbs are beneficial.

 

現今社會對於低碳飲食有許多的誤解,這也是為何生酮飲食的名聲並不是太好。但是,在過去30年有非常多的相關研究顯示,高脂低碳的飲食對於我們人體是有益的。

 

People sometimes get keto confused with high fat, high carb diets which are terrible for the body. Of course, when you eat a lot of fatty foods that are high in sugar, you’ll be getting yourself into trouble.

 

有時候人們可能會把高脂高碳水這樣對於身體有害的飲食與生酮飲食混為一談。當然,ˇ當您攝取這樣的食物後,您的身體狀況將會變得不好。

 

Have you been thinking of going on a low-fat diet? It’s been shown that a ketogenic diet is both healthier and more effective than low-fat dieting.

 

那麼對於低脂飲食,您有什麼看法?生酮飲食已經證實比低脂飲食要來得更健康且更有效。

 

When you eat foods high in carbohydrates and fat, your body naturally produces glucose. Carbohydrates are the easiest thing for the body to process, and therefore it will use them first – resulting in the excess fats to be stored immediately. In turn, this causes weight gain and health problems that are associated with high fat, high carbohydrate diets (NOT keto).

 

當您攝取含高脂與高碳水的食物時,您的身體會自動生產葡萄糖。碳水化合物是身體最容易處理的化合物,也因此身體會優先使用它,而這也導致了過量的脂肪立即地被儲存。也就是說,這會造成增重與健康方面的問題,而這些問題都與高脂高碳水的飲食〈這不是生酮飲食〉有關。

 

As a precaution, you should always check with your physician if you have any concerns about starting a keto diet. You should especially be wary if you’re currently taking medications for a pre-existing condition as extra monitoring may be needed. Be careful when breastfeeding as you may need to increase carb intake.

為了預防生酮飲食可能帶給身體的負面影響,在開始採用生酮飲食時,您可以聯絡您的醫生。您應該得特別注意您現在是否有用藥,此外有在哺乳的媽媽們如果生酮飲食,那麼有時候得增加碳水化合物的攝取。

 

What Happens To My Body 生酮飲食帶來的身體變化

 

Your body is used to the simple routine of breaking down carbohydrates and using them as energy. Over time the body has built up an arsenal of enzymes ready for this process and only has a few enzymes for dealing with fats – mostly to store them.

All of a sudden your body has to deal with the lack of glucose and increase in fats, which means building up a new supply of enzymes. As your body becomes induced into a ketogenic state, your body will naturally use what’s left of your glucose.

 

在過往的飲食中,您的身體已經習慣利用分解碳水化合物這樣的機制來做為能量的來源。長此以往,身體已經積聚了許多的消化酶來實行這樣的分解程序,也因此相對而言,只有一小部分的消化酶是可以處理脂肪,這代表著大部分的脂肪會被儲存。在採用生酮飲食後,所要面臨的就是缺乏葡萄糖而脂肪量增加的飲食方式。這代表身體為了因應這樣的狀況會因而產生新的消化酶來因應這樣的狀況。當您的身體進到了生酮的階段,它就會自然而然地運用經身體處理後剩餘的那些葡萄糖〈如若使用按照身體本來的消化機制,這些剩餘的葡萄糖會轉換為脂肪。〉

 

This means your body will be depleted of glycogen in the muscles – which can cause a lack of energy and general lethargy.

採用生酮飲食後,您的身體會耗盡肌肉中的葡萄糖,這會導致精力的耗盡且容易有昏睡的現象

 

transition period

In the first week, many people report headaches, mental fogginess, dizziness, and aggravation. Most of the time, this is the result of your electrolytes being flushed out, as ketosis has a diuretic effect. Make sure you drink plenty of water and keep your sodium intake up.

 

在實行生酮飲食的第一周,很多人會有頭痛、意識模糊、暈眩和易怒等現象。這通常因為生酮飲食容易利尿而導致電解質的流失。要解決這樣的不適感,就需要多喝水並維持您的鈉的攝取量

 

In fact, you should go overboard with the salt – salt everything! Sodium will help with water retention and help replenish the electrolytes. For most, this temporary groggy feeling is the biggest danger you’re going to face. It’s called the “Keto Flu.”

 

在維持鈉的攝取量的前提下,您應該要多攝取點鹽巴。鈉元素會幫助您保留身體的水分及補充電解質。在採用生酮飲食後,突發性的暈眩是接下來可能得要面對的情況,而這種現象又稱為〝生酮不適症〈Keto Flu〉〞

 

Keto Flu 生酮不適症

 

what is keto flu

Keto flu is a very common experience for new ketoers, but it often goes away after just a few days – and there are ways to minimize or even eliminate it. When transitioning to keto, you may feel some slight discomfort including fatigue, headache, nausea, cramps, etc.

 

對於生酮的新手來說,當轉換為生酮飲食的方式時,生酮不適症是最常見的現象,像是頭痛、噁心感、抽筋等不適感會出現,但通常過了幾天後這樣的不適感會消失。其實新手別擔心,會有很多方式來降低甚至消除這樣的不適感。

 

There are a few reasons for the keto flu, but the two primary ones are:

生酮不適症等原因有非常多,但主要有下列這兩個原因:

  1. Keto is a diuretic. You tend to go to the bathroom more to urinate, which attributes to a loss of both electrolytes and water in your body. You can usually help combat this by either drinking bouillon cube or Powerade Zero and by increasing your water intake. Mainly, you want to replenish your depleted electrolytes.

 

                    1. 酮體是一種利尿劑:在採用生酮飲食後,您去廁所的頻率會增加,這會造成您體內電解質和水分的流失。您可以透過飲用濃縮肉湯、運動飲料或是多喝水來補充流失的部分。重點在於,您所需要的是補充您流失的電解質。

  1. You’re transitioning. Your body is equipped to process a high intake of carbs and a lower intake of fat. Your body needs to create enzymes to be able to do this. In the transitional period, the brain may run low on energy which can lead to grogginess, nausea, and headaches. If you’re having a large problem with this, you can choose to reduce carb intake gradually.

2. 您的體內機制正在轉換:在過往的飲食習慣中,您的身體已習慣處理高碳水與較少量脂肪的膳食。而改採用生酮飲食後,您的體內需要產出消化酶來處理生酮的膳食。在這樣的轉換期,腦部的能量變少,這造成了意識的模糊、暈眩和頭痛等。如果您發現在採用生酮飲食時,您很不習慣這樣的狀態,您可以先慢慢降低碳水的攝取量即可,不用太快進到生酮飲食的方式。

After increasing water intake and replacing electrolytes, it should relieve most all symptoms of Keto Flu. For an average person that is starting a ketogenic diet, eating 20-30g of net carbs a day, the entire adaptation process will take about 4-5 days. My advice is to cut your carbs to fewer than 15g to ensure that you are well on your way into ketosis within one week. If you are experiencing any more keto flu symptoms, double check your electrolyte intake and adjust.

 

透過增加飲水量及補充電解質後,上述的不適感大部分都會被緩解。我會建議,如果您想要使用生酮飲食這樣的方式而不再會感到這樣的不適,可以先將碳水化合物的每日攝取量控制在20到30克,而身體的適應期大約是在4到5天之間。在大約一周後,再將每日的碳水攝取量降低至15克。如果說您還有任何上述的不適感,請再次檢查您的電解質的攝取量並且作調整。

 

You may notice that if you’re an avid gym goer, you lost some strength and endurance. A temporary decrease in physical performance is typical. Once your body becomes keto-adapted, your body will be able to fully utilize fat as its primary source of energy.

 

如果您是個相當喜愛去健身房的人,你可能會發現你的肌耐力和重量有掉。短暫的體能下降其實在生酮飲食下是典型的案例。 一旦您的身體習慣了生酮飲食,它就會開始多利用脂肪作為能量的首要來源。

 

If you’re new to keto and seem to be having an issue with the common side effects, read our guide on the keto flu and how to remedy it >

 

如果說想更了解相關資訊及生酮帶來的副作用,請閱讀生酮不適症的介紹及減緩它的方式

 

Common Side Effects on a Keto Diet 生酮飲食常見的副作用

 

Here are a few of the most common side effects that I come across when people first start keto. Frequently the issues relate to dehydration or lack of micronutrients (vitamins) in the body. Make sure that you’re drinking enough water (close to a gallon a day) and eating foods with good sources of micronutrients. To read more on micronutrients, click here >

 

在我接觸許多剛採用生酮飲食的人後,有發現一些常見的副作用。通常這些副作用都與脫水或是體內缺乏微量維生素〈維生素〉有關。要改善這樣的狀況,得確保您引用足夠的水〈盡量一天一加侖〉並食用富含維生素的食物。如果想更了解維生素,請點閱這裡

 

For an overview of this section and a more in-depth guide on how to remedy different side effects of the ketogenic diet, click here >

 

如若您想更深入了解如何緩解生酮飲食所帶來的副作用,請點閱這裡

 

Cramps 抽筋

Cramps (and more specifically leg cramps) are a pretty common thing when starting a ketogenic diet. It’s usually occurring in the morning or at night, but it’s a pretty minor issue overall. It’s a sign that there’s a lack of minerals, specifically magnesium, in the body.

 

當開始採用生酮飲食時,抽筋是件很常發生的事情〈特別是腳抽筋〉。而抽筋通常是會發生在清晨或是晚上,不過整體來說,這問題並不大,其實就是體內缺少像是鎂這樣的礦物質所出現的徵兆。

 

Make sure to drink plenty of fluid and eat salt on your food. Doing so can help reduce the loss of magnesium and get rid of the issue.

 

確保您飲用適量的水分並攝取些含鹽份的食物。這樣就能減少鎂的流失並避免抽筋

 

leg cramps

 

If the problem persists, try supplementing with a magnesium supplement >

如果還是有這樣的現象,請參考鎂元素的補充推薦方式

 

Constipation 便秘

The most common cause of constipation is dehydration. A simple solution is to increase water intake and try to get as close to a gallon a day as possible.

 

脫水是便秘的主因。解決便祕最簡單的方式就是增加飲水量,盡可能每天飲用一加侖。

 

Making sure vegetables have some fiber in will also usually help. Getting in some good quality fiber from non-starchy vegetables can solve this problem. Though if that’s not enough, usually psyllium husk powder will work or taking a probiotic.

 

多吃點蔬菜也是個解決辦法,從蔬菜中可獲取些膳食纖維。在生酮飲食的框架下,請記得要攝取不含澱粉的蔬菜。假使這樣還沒辦法改善便秘,服用洋車前子纖維粉或是益生菌可以改善。

 

constipation problems

 

Heart Palpitations 心悸

When transitioning to keto, you may notice that your heart is beating both faster and harder. It’s pretty standard, so don’t worry about it.

 

當改採用生酮飲食後,您可能會發現您的心跳變快又變強烈。這是常見的現象,所以無需過於擔心。

 

If the problem persists, make sure that you’re drinking plenty of fluid and eating enough salt. Typically this is sufficient to get rid of the problem right away. Though if the issue persists, it may be worth taking a potassium supplement once a day.

 

如果心悸的狀況並無任何改善,跟前面處理抽筋的方式一樣,就是喝足量的水並吃足量的鹽分。這樣通常已足夠解決這樣的問題。如果還是有心悸的現象,那每天服用鉀補充劑一次即可

 

heart issues

 

Reduced Physical Performance 體能下降

You may see some limitations on your performance when you first begin a keto diet, but it’s usually just from your body adapting to using fat. As your body shifts in using fat for energy, all of your strength and endurance will return to normal.

If you still notice problems with performance, you may see benefits from intaking carbs prior to your workout (or cycling carbs). Click here to read more >

 

在開始生酮飲食後,您會發現您的體能下滑,別擔心,這只是您的身體正在適應為改採使用脂肪的現象。當您的身體開始使用脂肪時,所有包括肌耐力與體能等都會為到原本的水準。如果您對於這樣的狀況感到困擾,您可以在運動前攝取些許的碳水〈或是採用生酮補碳的循環飲食法〉就可以改善。想更了解相關資訊請點閱這篇

 

lowered performance on keto

Less Common Side Effects on a Keto Diet 生酮飲食較少見的副作用

These are some of the lesser common problems that I am e-mailed about on a semi-consistent basis. Many of these problems also relate to hydration and micronutrients, so make sure that you are drinking plenty of water and replenishing electrolytes.

 

除了上述常見的副作用,另外也有發現一些較少見的副作用。而這些副作用依然與脫水和缺少微量營養素有關,所以要改善這樣的副作用,仍然可以透過喝足量的水分和補充電解質即可。

 

Breastfeeding 哺乳

There are mixed and matched studies on keto and breastfeeding, though nothing is well researched at the current moment. Right now it’s understood that ketogenic diets are typically healthy to do while breastfeeding.

 

目前有許多生酮與哺乳的配對與混合研究,雖說目前並沒有任何完整的研究,但至少確定生酮飲食對於哺乳是無害的

 

It’s suggested to add in 30-50g extra carbs from fruit when breastfeeding to help the body produce milk. You may also have to add in extra calories.

 

一般建議,從水果中攝取30-50克的碳水化合物是可以幫助身體產乳汁,而且本來乳母也需要增加些額外的熱量。

 

breastfeeding on ketogenic diet

 

Specifically, 300-500 calories worth of extra fat to help with milk production. You should always contact medical professionals for advice.

 

就乳汁的生產來說,特別是攝取300至500大卡的脂肪是能幫助乳汁的生產。如果想更了解相關資訊,請與醫療從業人員做聯繫並請他們些建議。

 

Hair Loss 掉頭髮

If you’re experiencing hair loss within five months of starting a ketogenic diet, it’s most likely temporary. You can take a multivitamin and do what you normally do.

Though hair loss is very uncommon on keto, you can minimize it by making sure you’re not restricting calories too far and making sure you get 8 hours of sleep a night.

 

如果說在採用生酮飲時五個月內,您有掉髮的現象,別著急,這樣的現象只是暫時的。你只需要攝取綜合維生素即可。掉髮是生酮飲食及少見的副作用,您可以透過睡足8小時並且多吃點食物來解決掉髮的狀況。

 

low-carb hair loss

 

Increased Cholesterol 膽固醇的增加

Usually, it’s a good thing! Many studies point toward cholesterol elevation when doing a low-carb, ketogenic diet.

 

別擔心,膽固醇的增加並不是件壞事。許多相關研究指出人們再採用低碳高脂的飲食後,膽固醇會增加。

 

Higher cholesterol is generally due to HDL (the good cholesterol) increasing – lowering your chance of heart disease. You may see increased triglyceride counts, but that’s very common in people losing weight. These increases will subside as weight loss normalizes.

 

膽固醇的增加源自於HDL〈俗稱好的膽固醇〉的增加,而這會降低心血管疾病的風險。您可能會發現三酸甘油脂的增加,但這在減重的人身上其實是常見的現象。而膽固醇的增加會在減重一段時間後趨於平緩

 

increased cholesterol on keto

 

There’s a small percent of people that experience raised LDL cholesterol as well. These elevated levels are usually fine – though harder to test. The dangers of LDL cholesterol come from the size and density, which are shown to be very healthy on keto. Read more on keto and cholesterol >

 

目前發現,仍有少部分的人在採用生酮飲食後,LDL膽固醇的水準上升。但是這樣的上升幅度很小,這也代表著生酮飲食雖然會增加膽固醇,但是是對人體是相當健康的。想更了解相關資訊請點閱這裡

 

Gallstones 膽結石

Of the few studies done on keto and gallstones, most people have either improved or cured gallstone problems. The only downside is that many reported an increase in discomfort when starting out on low-carb. If you stick with it, you should notice a vast improvement.

 

有些針對膽結石與生酮飲食的研究顯示,許多人的膽結石都已經在長時間的生酮飲食之下有了改善或是清除。這方面,生酮飲食只有一個缺點:許多人在採用低碳飲食後感到不適。如果您仍堅持這樣的飲食法,您應該會發現這樣的不適感會改善。

 

Another common question relating to gallstones is “Can I start keto if I have had my gallbladder removed?” The answer is yes.

 

另一個與膽結石相關的疑慮我經常碰到的就是〝如果我切除膽囊後,我可以使用生酮飲食嗎?〞其實是可以的。

 

gallstones

 

You may want to increase your fat gradually to allow your system some time to get used to it.

 

我會建議這樣的人可以逐漸增加脂肪攝取量來讓身體去適應它。

 

Indigestion 消化不良

Generally speaking, switching to keto gets rid of indigestion and heartburn. Keep in mind that some people see increased attacks when they’re first starting out.

If you’re experiencing problems, it may be best to limit the amount of fat you intake; gradually increasing the amount you have per day over a two-week period.

 

一般來說,改採生酮飲食可避免消化不良及胃灼熱。但是有些人在實行生酮飲食不久,會有這樣的現象。如果您正好有這樣的狀況,請先控制您的脂肪攝取,在兩周後每天增加您的脂肪攝取即可。

 

indigestion problems

 

Keto Rash 酮疹

There’s no real scientific reasoning/explanation behind why some people start to itch when they start keto. There’s just a handful of experiences that people have written about, and so I’m basing my answer on what I’ve read.

 

目前尚未有任何科學根據解釋們採用生酮飲食後會有發癢的現象。但其實有不少人會有這樣的狀況,所以在這邊我會盡可能用我讀過的資料來做解釋

 

From anecdotes, it’s most likely irritation from the acetone that is excreted in sweat (it’s why you may experience bad breath).

 

從目前手邊的資料來看,這樣發癢的現象可能源自於排汗

 

keto rash

 

It’s worth looking into better clothing options for absorbing or wicking sweat from your body. It’s also worth showering right after activity that causes you to sweat.

If it’s a lasting issue that is causing problems, you may want to consider upping your carbs or changing exercise plans.

 

要解決這樣的狀況,建議您可以穿些可以吸汗或是排汗的衣物。另外,在做些會流汗的活動後,直接去洗澡也能改善。如果說上述的方式您都用過但仍無法改善,那麼您可能要考慮增加碳水攝取或是改變運動的計畫

 

原文連結: What is a Keto Diet?

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