THIS MONTH'S COACHING PANEL
ROB HOBSON
Goodbye carbs, hello speed?
Rob is a registered nutritionist, consultant, writer and published author.
ANDREW SHEAFF
Breathe easy
Andrew is a swim coach at the University of Virginia, the reigning NCAA champions.
KATE MILSOM
Monthly furnace
Kate's 220's staff writer and a keen endurance athlete. She's also bikepacked across Europe solo.
PHILIP HATZIS
Half on a double
Philip is a BTF levelthree-qualified coach who's taken many of his athletes to world and European championships in all distances.
→ GOODBYE CARBS, HELLO SPEED?
Q Does the keto diet improve performance? Robert Williams
AA keto diet is effectively a high-fat, low-carbohydrate fuelling plan. What's the theory? Well, the body relies on carbs as its primary source of energy, which is in the form of glucose. Without carbs, the body adapts by converting fat into ketones in the liver, which are used as an alternative energy source. This process is called ketosis, and for the body to adapt, fat intake needs to make up 80% of the diet, while carbs are restricted to less than 50g a day (equivalent to two
