Ketogenic Diet for sports performance – Michael McKnight : 100 mile race with zero calorie

EatFat2BeFit : Mike we sincerely thank you for this interview. I was immediately impressed by your performance of running 100 miles without calories, which is definitely worth celebrating. So to start, can you introduce yourself ?

Mike : I live in Northern Utah and have lived here most of my life.  Aside from running, most of my time is spent with my wife Sarah, and our two kids Oakley and Kilian.

EatFat2BeFit : Tell us about your passion for running and in particular ultra-endurance (which exceeds the marathon distance). How long and how have you been running ? How did you evolve up to a victory and a record on the triple crown which consists in running 3 competitions of more than 200 miles (Bigfoot 200, Tahoe 200 and Moab 240) ?

Mike : I started running in 2011 when I was 21 years old.  At this point in my journey, running was something that I was doing to just get in shape.  I ran a half marathon and finished quicker than I anticipated, and decided I wanted to try and walk onto the track team at the University I was attending.  Shortly after making this decision, I was in a skiing accident and shattered my L1 Vertebrae.  I had surgery the next day and had 2 rods and 9 screws inserted into my spine.  My Dr informed me I’d be in bed for months and wouldn’t be able to run again for at least a year.  About 3 weeks later I decided to go for a short run to see how my body would react.  The pain was much more minimal than I thought it would be, so I kept running every day.  Since I thought I’d be in bed for months, I dropped out of college for the semester and lost my job.  With nothing else to do each day, I decided to run further and further.  By that summer (I broke my back in Feb of 2012) I was running 10+ miles a day.  I learned about ultra running that summer as well, and signed up for my first ultra (28 miles) which took place in June of 2013.  Since then I’ve loved the long distance and have continuously looked for longer races and trails to run.  I ran my first 100 in 2014 and did two more that same year.  I learned about the 200 mile distance in 2016 and signed up for the Triple Crown of 200s in 2017.  I again did the Triple Crown of 200s in 2019.

EatFat2BeFit : Can you tell us about your skiing accident in 2012 at the age of 22 and its consequences for your health ? Was this event a bit like a turning point in your life ?

Mike : It absolutely was a turning point for me.  I could have made one of two choices when this accident happened.  I could have chosen to stay in bed and feel sorry for myself.  Or I could have pushed myself and try to recover quicker than my Dr predicted.  Because I choose to work on recovering faster, I found a love for running and more specifically, ultra running.  This accident helped me see that I enjoy pushing myself.

EatFat2BeFit : Now, let’s talk more specifically about nutrition. When you started your running pratice, did you immediately had problems with your diet, especially with digestive issues during exercise, or did it emerge later, especially after your accident in 2012 ?

Mike: Yes, I immediately had issues with diet.  I ate whatever I wanted when I started.  I drank a few cans of Mountain Dew a day, and usually had a bowl of Ice Cream every night before bed.  I started to gain weight even though my mileage was increasing.  During races I’d either puke or “bonk.”  I wanted to podium at races and even win some races, and knew it wasn’t possible with how my stomach was reacting to calories during my races.

EatFat2BeFit : When did you decide to switch to a ketogenic, low-carb, high-fat diet ? Tell us about your journey, and the people who have helped and inspired you to make this change ?

Mike:  I met Jeff Browning in spring of 2017.  He told me about his journey with a ketogenic diet, as well as the science behind it.  He suggested that it could help my stomach and bonking issues.  So no more than a week later, I jumped right in to the ketogenic lifestyle.  My transition was rough.  I craved sugar every day.  I experienced the keto flu for a couple of months.  It was hard to not stop.  But I saw how well it worked for Jeff and wanted to stick with it to see what it could do for me.  That year I did my first Triple Crown of 200s.  I essentially had no stomach issues, and never felt a major bonk like I had at other races.  I knew this eating lifestyle was for me.  Zach Bitter has also been a major help in  my adaptation to keto.

EatFat2BeFit : Now we have a number of excellent experts on the ketogenic diet for exercise. I know Jeff Browning is close to you and has been with you in your preparation for the 100-mile calorie-free challenge, as well as Zach Bitter who is the sponsor of our website. In fact, as early as May 8, when I heard of your performance, I informed Professor Tim Noakes. Peter Defty was also one of the first to congratulate you. Who do you think are the most important and inspiring people in using the ketogenic diet for exercise ?

Mike:  Jeff and Zach inspire me the most when it comes to athletic performance and a ketogenic diet.  Jeff has been getting stronger and faster ever since going keto.  He has been on the top 10 Ultra Runner of the Year list for the past few years, as well as finished top 10 at Western States for the past few years.  Plus he is 50 years old!  If you look at other runners his age, the majority haven’t done anything major in the past few years.  They are still out there completing and finishing the races.  But none are setting records and competing with younger crowd.  Zach has been doing amazing things the past few years as well.  Setting multiple world records for the 100 mile distance, as well as the 12 and 24 hour event.  Those who criticize keto say that a high carb athlete will always go faster.  Zach is who I always bring up to show how false that statement is.  He ran 100 mile at 6:47 pace.  That’s pretty speedy and with it being a world record, no one is faster than him currently.

EatFat2BeFit : I imagine you had a lot of skepticism after choosing the ketogenic diet and even more so when you made the decision to do a 100 mile run on an empty stomach. I remember a lecture by Professor Tim Noakes where he told the story of the great champion Paula Newby-Fraser, who in the 90s came to give him her opinion on the diet low in carbohydrates and high in fats (Paula is carnivorous). Here is the story: Paula uses a ketogenic diet over a misunderstanding, but that misunderstanding will make her a great champion and possibly one of the first on a keto diet. It will take more than two decades for Tim Noakes to change his mind and in turn become the biggest promoter of the ketogenic diet (“Banting” in South Africa) in the sports world … I read that you too had received some nasty comments about your performance. What is your take on this endless war between pro and anti-ketogenic diet that has been going on for 3 decades now ?

Mike: People love their carbs.  Many who exercise and run ultras have the false idea that they can eat whatever they want and be ok.  Ice cream, cookies, pizza and beer.  They are in shape and “need” any kind of calories.  When someone challenges that concept, it creates fear and anger.  It says the current data is wrong.  People hate change and the thought that there could be a better, healthier way that requires more discipline, isn’t enticing.  Nutrition is sadly on the same level as religion now.  People have tunnel vision and are convinced that there way of eating is the only possible correct way.

EatFat2BeFit : Now, let’s talk specifically about your experience. How do you practice the ketogenic diet in your daily life ? What do you eat, what are your favorite foods, how do you organize yourself ? Do you practice intermittent fasting too ?

Mike: I Intermittent Fast often, and follow a mix of Keto, OFM and Carnivore.  I typically follow a 16:8 or 18:6 IF window daily.  I always end eating at 7:00 at night, and will either begin eating at 11:00 or 1:00 the next day.  When I begin eating depends on how heavy my training is for the day.  The heavier I’m training the closer to 11:00 I am with my eating.  During peak training and high mileage weeks, I’m eating slightly more carbs than usual.  Typically 150 grams a day.  All coming from fruit, collagen bars, and protein.  I typically try to get those carbs within a 2-3 hour window after my run.  When I’m running less, I’ll go more keto/carnivore and focus on protein.  I also go strict keto 10 days before a race or big event.

EatFat2BeFit : Who cooks at home ? Would you say that you are a person who really enjoys eating  or is food just a necessity for you ? Do you manage your diet more instinctively or are you more of the very meticulous type of calculating and weighing everything ?

Mike: I typically cook my own meals since my wife and kids don’t follow a ketogenic lifestyle.  I do enjoy eating, but only because I recognize the importance of food and recovery.  I don’t feel like I have to eat all the time though.  If I miss a meal, it isn’t the end of the world like it used to be.  I view food as fuel over something that is needed for pleasure.  I eat a lot of the same foods and it doesn’t bother me.

EatFat2BeFit : Did your whole family go on a ketogenic diet or just you ?

Mike : No, just me.

EatFat2BeFit : What are your favorite foods since your diet contains less carbohydrates and more fat ?

Mike : I love TriTip.  I eat that often.  I also eat homemade egg salad often as well (I use Primal Kitchen Mayo for my base).  I’m starting to like Chicken more but only if it’s wrapped in some thick cut bacon.

EatFat2BeFit : In terms of proteins, what is your approach ? Some low-carb athletes have increased their protein intake to intentionally induce gluconeogenesis. Others specifically provide more carbohydrate in targeted ways depending on the strain profile they are going to face like Zach Bitter. How do you see that ?

Mike : I view both as beneficial.  If I do up my protein on certain days, then I’ll lower my carb intake.  I typically just listen to my body and eat what sounds good (in terms of more protein or more carbs, but not exceeding 150 grams)

EatFat2BeFit : How do you train ? What does an average week of training look like for you ?

Mike : I do strength training Monday, Wednesday and Friday.  I run Monday through Friday, typically for 1.5 to 2 hours a day.  I run Saturday typically for 4-6 hours.  Take Sunday off.

EatFat2BeFit : Now let’s move on to your 100 mile (160 km) run ! You decide to try to make this track without any calorie. Just water and electrolytes. So you were able to cover 160 km in 18 hours and 40 minutes. How was this day ? When did you have your last meal before this effort and what was it made of ?

Mike : I ate at 5:30 a.m. and started at 6:00 a.m.  My last meal was bacon, eggs, coconut oil and an orange.  The day was pretty uneventful honestly.  I had no food cravings and noticed no major dips in energy.  The only thing I noticed was around mile 68 to the finish, any kind of incline I had no extra energy.  Some calories/carbs would have been beneficial.  But I didn’t crash on those hills.  Just ran a little slower or walked.