High Carb Vs Keto Diet: Which Is Best For Cycling?

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Ketogenic diets are a hot topic in the cycling community. Without carbohydrates, surely your performance on the bike would suffer? We thought what better way to find out than to try it for ourselves so Jeremy gave it a go! With a 5 and 20 minute power test in a state of ketosis, would there be any tangible performance advantage to a ketogenic diet?

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📹 We Tried Ketones & This Is What Happened:

Music – licensed by Epidemic Sound:
ES_High & Dry (Instrumental Version) – Wellmess
ES_Solarflares – Christoffer Moe Ditlevsen
ES_Wasted (Instrumental Version) – Wellmess
ES_Break That – Jojo Avery
ES_Forget Your Feet – Tayler Watts
ES_Mojo Flag – Tayler Watts
ES_Thunderbird – Ooyy

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Photos: © Velo Collection (TDW) / Getty Images & © Bettiniphoto /

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44 thoughts on “High Carb Vs Keto Diet: Which Is Best For Cycling?”

  1. Keto adaptation and fat adaptation are different. Keto adaptation takes months if you're strict, fat adaptation only takes a few weeks depending on how well train you are and the composition of your diet. Keto is great if your willing to stick it out and aren't concerned in racing crits, cx, xc. Fat adapted is where the benefits are for a wider range of disciplines.

  2. I just rode 80 miles on full blown ketosis fully fasted throughout the entire ride with the help of only electrolytes and potassium supplements to keep me going but I can definitely tell you that this ride wouldn't have never been possible eating any kind of carbs. And im planning on pushing for 100 mile ride on ketosis and eventually get to my 200 mile goal on full blown ketosis.

  3. The thing I disagree on is asking a doctor wether you should do keto or not, when it comes to ketosis all bodies respond the same.

  4. i had been doing keto, dirty keto, carnivore, with mixed results. then i started doing omad, and 2 – 3 – 4 day fasting, all of these while doing cycling. for me being in deep ketosis, is when you are able to do 3 hours of cycling or more just tapping in to your own body fat. or when you are able to put out as much energy 15 hours after your last meal, as you could on a normal high carb diet suckin down gel while riding. and getting to that stage of ketosis takes months of intermittent fasting while on low carb and fairly low protein intake. eating high vegetable and fat, and normal protein while intermittent fasting is the best way to get to that stage. i can do cycling while fasting the first 48 hours of fasting, no problem. after 48 hours, anything harder than long walks isn't very comfortable. i do this mainly for weight loss, and it very effective. but also for all the other health benefits like autophagy, reversing metabolic syndrome etc. at first it was just to get thinner and healthier, but living like this feels much better. a bit difficult to eat with other people, but worth it for me

  5. I did keto for 2 months and got very lean and fast, tons of energy and as you said good gut health. I stopped keto for a comparison and I feel worse. Starting keto again

  6. Don't make the same mistake I did after watching this video: stay away from WHOOP, it's a waste of money.
    Though this video is about the keto diet, I hadn't heard of WHOOP before and figured I'd give it a try for 6 months. In hindsight I should have saved my money and purchased a Garmin that has the "body battery" that provides the same practical HRV information as WHOOP. WHOOP seems to be a merchandising company using fitness to sell accessories. I received multiple emails each month promoting their latest wrist straps for $30 each, and with WHOOP v4 these straps now cost $60 (not backwards compatible with v3 straps), and they are also now trying to sell me their new WHOOP-integrated clothing.
    I'm also suspicious on how accurate the WHOOP recovery algorithm is because there wasn't a difference in my riding performance on days that WHOOP told me I was 30% recovered vs days I was 80% recovered, and some days with 80% recovery I performed worse than days with 30% recovery. I eventually stopped looking at my recovery so it wouldn't bias my expectations of what I could achieve each day.
    What I did like was how I could track my total effort each day, but that isn't a feature unique to WHOOP.
    Though it was interesting to learn about my HRV and it did help me improve my training consistency, I see in hindsight that it would have been wiser to invest that money elsewhere.

  7. Keto and top level performance is non-existent… Its not beneficial on any level on the day of performance. Amateur level perhaps, yes. But the definition and interpretation of an amateur is pretty broad.

  8. I would love to know what your body composition was when you started and when you finished. I wonder if you became more aerodynamic as well from the weight loss.

  9. People should stop promoting the keto diet, it's not a diet anyone should adhere to without doctor supervision. Everyone should eat a diverse diet and that includes carbs. For me, the Agoge diet plan worked wonders, I no longer have visible cellulite and lost significant amounts of fat.

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  11. ive been CARNIVORE ,,, easily 90 % MEAT (beef bison lamb salmon chicken) ( with ….SOME avocado , sauerkraut , Shitake and …my only ''carby''' food is Cauliflower every couple days ) ) for 2.5 years Riding near as well as when I was 10 years younger. I never miss bread or rice !!!!!!!!!!!!! EVERYONE does well on their own body's preferences !!!!!!!!

  12. You can’t do a keto vid if you haven’t switched to healthy keto for months first. Keto is like a prescription medication, it takes months to take effect and change your life.

  13. Into Ketosis after only 5 days lol your body needs to adapt it can take weeks for the body to start burning fat for fuel instead of carbs/sugars, The results though are very surprising as it was his power to weight ratio that produced the win for Keto even on a day he was feeling crap I am another that would like to see results after the body has fully adapted and when he is feeling good and energised, It is well known that Ketosis does not work for flat out efforts / Sprints but as you found for threshold and endurance efforts it's possible Keto will come out on top due to a higher sustained W/Kg, I wonder if there is some time trialists that have tried Keto over a longer term.

  14. I don't care if a ketogenic diet can actually be effective or not. The best piece of advice is to steer clear of it, because it takes away some of the greatest joys in life. Just think about a freshly baked pizza from a stone oven in the streets of Napoli or a cold Halbe in a Beergarden in Bavaria, Baguette with Olives ans Cheese in France and don't get me started about fries… for a ketogenic diet to make sense, you mustn't break ketosis and it might even take you moths' worth of torturing yourself – just to get there – depriving you of what makes life worth living. Once you're over the hump you realise that you cannot go back on a whim.
    While there might be some people who need to be on a ketogenic diet for medical reasons (I pitty those people from the bottom of my heart), it really makes me mad that people who don't need it end up doing that nonsensical bs because youtubers and bloggers tell them to. I bet that in 90% of the cases in which people have put themselves through the keto ordeal, believing that this was "what saved their lives" while in reality some small and easy tweaks in their omnivorous diet would have sufficed.

  15. Hitting those numbers after only a few days in ketosis ist insane! Imagine the body gets the neccessary time to fully adapt to keto. That usually takes months, not days. Much better performances should be possible still.

  16. if you are around 25 to 30 grams of carbs a day do a heavy machine squat at 90 percent 5 reps by 5 sets (actually go to failure) you will taste it in your mouth and you will be in ketosis, at least for the next hour or so.

  17. you still carb load for a big trip if you are keto, you just burn the carbs and your metabolism is keto again. ezpz

  18. Fascinating video Jeromy. Very well presented as usual👍. I’ve a low carb diet to work for me.

  19. It looks like you have been in such a routine that is affecting your looking, you look sick, ill, too thin, overreacted, overexcited due to that keto thing. Like drugged or something like that, you scare man.

  20. “Doctor Sam Pak introduced me to a quantity of amazing analysis based on ancient eastern customs that have already made the Asian world one among the healthiest together with longest lived regions of the world,” Find out here https://tinyurl.com/ya6wzm4v

  21. I was rocketing up Llangihangel Nant-Y-Melan hill at 22 mph on a glass of milk I had 30 miles ago, then I turned off the Bafang BBS02B lol

  22. You do not need to cut out a WHOLEE macro nutrient and restrict your foods to lose weight.

  23. Actually 10 days your muscles are not really adapted to burn ketones. Imagine six months.

  24. isnt the idea of keto that its more stable and easyer to refuel over a long time than carbo? so with the 20min print you dont get the full potential, with 200km a day you would

  25. I have been doing the Keto during fall/winter months for the last 3 years and am started up again at the beginning of the month. I also think understanding what it is you are targeting and if the diet will support that is very important and often lost. For me, it works great this time of year when I am doing very few hard rides/efforts, I am busy with work, kids are starting up school and the typical pre-winter lull in motivation begins to creep in.

    3 important things it does for me: No more winter weight gain that I then have to suffer to drop at the start of the season. Second, I LOVE the foods available on the diet and have gotten comfortable with it at this point which makes staying on the diet much easier. Lastly and most importantly, the mental clarity, mood and semi-euphoric body feeling it creates has been life changing for me! It takes me about a month (the window seems to shrink every year) to feel this way but once I do, it is the best part of the diet! I get way more work done, I sleep better, I wake up easier and my anxiety, stress and depression normally felt over the winter months is no longer an issue.

    It's not for everyone, I'm not going to preach it to people. But if you do try it, accept it is going to suck for a few weeks but once you truly get into ketosis (clean keto, not dirty), that point of clarity is simply an amazing feeling.

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