Back to the Basics
Brandon Lee
01/10/2023
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The Ketogenic diet has become an incredibly popular part of modern health culture and nutrition research; it doesn’t matter whether you’re simply trying to improve your health, increase longevity, reduce body fat or increase your athletic performance – you’ll likely have stumbled across the name by now and perhaps even tried it yourself. If this is your first time hearing about the Ketogenic diet, don’t worry; we’ll be going quite in-depth on the subject over the course of the next few pages.
Ketosis is a natural metabolic state your body enters when it is deprived of food. If you go for long enough without eating anything, either because of starvation or a controlled fast, your body will enter into a state of Ketosis and then later into Ketoacidosis. Ketosis is good. Ketoacidosis is bad. The later basically means you’re starving.
The difference between these two metabolic states is a question of blood Ketone concentration:
Your body will naturally enter a state of Ketosis when you’ve depleted your glycogen stores to such an extent that the body is forced to draw energy from stored fat. This will happen when you go for a really long bike ride, when you run a marathon or if you forget to eat one day. It’s a natural metabolic state.
However, you can also encourage your body into a state of ketosis by modifying your diet. The traditional ketogenic diet (originally used to treat epilepsy and seizures in children) follows a 5 (carbs) 10 (protein) and 85 (fats) macronutrient division. For rugby players though, Keto4Rugby has the following formula:
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Like many leading research teams, Ruck Science are big proponents of a low-carbohydrate approach to sports performance. Beyond Keto4Rugby, we’ve put considerable time into crafting blog posts that focus on ketogenic diet principles. But beyond that, we focus on how to apply these principles to the high-energy demands of rugby.
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