{"id":1345,"date":"2021-04-30T22:24:56","date_gmt":"2021-04-30T20:24:56","guid":{"rendered":"https:\/\/eatfat2befit-sport.com\/2021\/04\/30\/ketogenic-diet-for-sport-testimonial-of-michael-mcknight-ran-100-miles-without-any-calories\/"},"modified":"2021-05-04T22:27:21","modified_gmt":"2021-05-04T20:27:21","slug":"ketogenic-diet-for-sport-testimonial-of-michael-mcknight-ran-100-miles-without-any-calories","status":"publish","type":"post","link":"https:\/\/eatfat2befit-sport.com\/en\/2021\/04\/30\/ketogenic-diet-for-sport-testimonial-of-michael-mcknight-ran-100-miles-without-any-calories\/","title":{"rendered":"Ketogenic Diet for sports performance – Michael McKnight : 100 mile race with zero calorie"},"content":{"rendered":"\t\t
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Ultra-trail is a very demanding sport both physically and mentally. So when Mike told his friends that he wanted to run a 100 mile race without any calorie intake, with just water and salt, they were pretty septic \u2026<\/h3>

\u00a0<\/p><\/div><\/div><\/div><\/div><\/div><\/div><\/div><\/section>

(An interview conducted by Ulrich G\u00e9nisson for EatFat2BeFit and published in French\u00a0here<\/a>.)<\/em><\/p>

\u00a0<\/p>

Over the past five years that we have been dealing with the ketogenic regime for all purposes, we have gradually seen a change in mentality. But to be honest, in our view, there is no solid argument to justify such a slow pace in the evolution of attitudes and habits of athletes and those around them. The dogma imposing a huge consumption of carbohydrates for sports performance is scientifically dead ! However, he still reigns supreme in the daily life of athletes!<\/p>

Fortunately, we sometimes see breakthroughs, performances, from athletes who are not afraid of anything and especially shaking up outdated practices. I like to call them pioneers: they think for themselves and then follow the directions they judge are best without worrying about others people\u2019s opinion. We are very pleased today to talk about one of these high-performance sport precursors in burn-fat mode: Michael McKnight. At the beginning of 2020, he had set the goal to run a 100-mile trail. Except that in the middle of the Coronavirus crisis, Mike saw the calendar of competitions he was enrolled in, completely upset. Then he decided it was time to try something new: running a 100-mile race but with \u2026 no refuel, no food, no energy bar, no energy gel. That is to say, without any calorie, using exclusively his body stocks energy !<\/p>

This project was successfully completed on May 8, 2020 in Utah, USA with a start and finish in the small town of Smithfield where the McKnight family lives. Here is Mike\u2019s story\u2026<\/p><\/div><\/div><\/div><\/div><\/div><\/div><\/div><\/div><\/section>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t

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EatFat2BeFit<\/strong>\u00a0: 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 ?<\/strong><\/p>\n

Mike\u00a0: I live in Northern Utah and have lived here most of my life.\u00a0 Aside from running, most of my time is spent with my wife Sarah, and our two kids Oakley and Kilian.<\/p>\n

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) ?<\/strong><\/p>\n

Mike : I started running in 2011 when I was 21 years old.\u00a0 At this point in my journey, running was something that I was doing to just get in shape.\u00a0 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.\u00a0 Shortly after making this decision, I was in a skiing accident and shattered my L1 Vertebrae.\u00a0 I had surgery the next day and had 2 rods and 9 screws inserted into my spine.\u00a0 My Dr informed me I\u2019d be in bed for months and wouldn\u2019t be able to run again for at least a year.\u00a0 About 3 weeks later I decided to go for a short run to see how my body would react.\u00a0 The pain was much more minimal than I thought it would be, so I kept running every day.\u00a0 Since I thought I\u2019d be in bed for months, I dropped out of college for the semester and lost my job.\u00a0 With nothing else to do each day, I decided to run further and further.\u00a0 By that summer (I broke my back in Feb of 2012) I was running 10+ miles a day.\u00a0 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.\u00a0 Since then I\u2019ve loved the long distance and have continuously looked for longer races and trails to run.\u00a0 I ran my first 100 in 2014 and did two more that same year.\u00a0 I learned about the 200 mile distance in 2016 and signed up for the Triple Crown of 200s in 2017.\u00a0 I again did the Triple Crown of 200s in 2019.<\/p>\n

EatFat2BeFit<\/strong>\u00a0: 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\u00a0<\/strong>?<\/strong><\/p>\n

Mike\u00a0: It absolutely was a turning point for me.\u00a0 I could have made one of two choices when this accident happened.\u00a0 I could have chosen to stay in bed and feel sorry for myself.\u00a0 Or I could have pushed myself and try to recover quicker than my Dr predicted.\u00a0 Because I choose to work on recovering faster, I found a love for running and more specifically, ultra running.\u00a0 This accident helped me see that I enjoy pushing myself.<\/p>\n

EatFat2BeFit : Now, let\u2019s 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 ?<\/strong><\/p>\n

Mike: Yes, I immediately had issues with diet.\u00a0 I ate whatever I wanted when I started.\u00a0 I drank a few cans of Mountain Dew a day, and usually had a bowl of Ice Cream every night before bed.\u00a0 I started to gain weight even though my mileage was increasing. \u00a0During races I\u2019d either puke or \u201cbonk.\u201d\u00a0 I wanted to podium at races and even win some races, and knew it wasn\u2019t possible with how my stomach was reacting to calories during my races.<\/p>\n

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 ?<\/strong><\/p>\n

Mike:\u00a0 I met Jeff Browning in spring of 2017.\u00a0 He told me about his journey with a ketogenic diet, as well as the science behind it.\u00a0 He suggested that it could help my stomach and bonking issues.\u00a0 So no more than a week later, I jumped right in to the ketogenic lifestyle.\u00a0 My transition was rough.\u00a0 I craved sugar every day.\u00a0 I experienced the keto flu for a couple of months.\u00a0 It was hard to not stop.\u00a0 But I saw how well it worked for Jeff and wanted to stick with it to see what it could do for me.\u00a0 That year I did my first Triple Crown of 200s.\u00a0 I essentially had no stomach issues, and never felt a major bonk like I had at other races.\u00a0 I knew this eating lifestyle was for me.\u00a0 Zach Bitter has also been a major help in\u00a0 my adaptation to keto.<\/p>\n

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 ?<\/strong><\/p>\n

Mike:\u00a0 Jeff and Zach inspire me the most when it comes to athletic performance and a ketogenic diet.\u00a0 Jeff has been getting stronger and faster ever since going keto.\u00a0 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.\u00a0 Plus he is 50 years old!\u00a0 If you look at other runners his age, the majority haven\u2019t done anything major in the past few years.\u00a0 They are still out there completing and finishing the races.\u00a0 But none are setting records and competing with younger crowd.\u00a0 Zach has been doing amazing things the past few years as well.\u00a0 Setting multiple world records for the 100 mile distance, as well as the 12 and 24 hour event.\u00a0 Those who criticize keto say that a high carb athlete will always go faster.\u00a0 Zach is who I always bring up to show how false that statement is.\u00a0 He ran 100 mile at 6:47 pace.\u00a0 That\u2019s pretty speedy and with it being a world record, no one is faster than him currently.<\/p>\n

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<\/strong>. I remember a lecture by Professor Tim Noakes where he told the story of the great champion Paula Newby-Fraser<\/a>, 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 (\u201cBanting\u201d in South Africa) in the sports world\u00a0<\/strong>\u2026\u00a0<\/strong>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 ?<\/strong><\/p>\n

Mike: People love their carbs.\u00a0 Many who exercise and run ultras have the false idea that they can eat whatever they want and be ok.\u00a0 Ice cream, cookies, pizza and beer.\u00a0 They are in shape and \u201cneed\u201d any kind of calories.\u00a0 When someone challenges that concept, it creates fear and anger.\u00a0 It says the current data is wrong.\u00a0 People hate change and the thought that there could be a better, healthier way that requires more discipline, isn\u2019t enticing.\u00a0 Nutrition is sadly on the same level as religion now.\u00a0 People have tunnel vision and are convinced that there way of eating is the only possible correct way.<\/p>\n

EatFat2BeFit<\/strong>\u00a0: Now, let\u2019s 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 ?<\/strong><\/p>\n

Mike: I Intermittent Fast often, and follow a mix of Keto, OFM and Carnivore.\u00a0 I typically follow a 16:8 or 18:6 IF window daily.\u00a0 I always end eating at 7:00 at night, and will either begin eating at 11:00 or 1:00 the next day.\u00a0 When I begin eating depends on how heavy my training is for the day.\u00a0 The heavier I\u2019m training the closer to 11:00 I am with my eating.\u00a0 During peak training and high mileage weeks, I\u2019m eating slightly more carbs than usual.\u00a0 Typically 150 grams a day.\u00a0 All coming from fruit, collagen bars, and protein.\u00a0 I typically try to get those carbs within a 2-3 hour window after my run.\u00a0 When I\u2019m running less, I\u2019ll go more keto\/carnivore and focus on protein.\u00a0 I also go strict keto 10 days before a race or big event.<\/p>\n

EatFat2BeFit : Who cooks at home ? Would you say that you are a person who really enjoys eating \u00a0or 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 ?<\/strong><\/p>\n

Mike: I typically cook my own meals since my wife and kids don\u2019t follow a ketogenic lifestyle.\u00a0 I do enjoy eating, but only because I recognize the importance of food and recovery.\u00a0 I don\u2019t feel like I have to eat all the time though.\u00a0 If I miss a meal, it isn\u2019t the end of the world like it used to be.\u00a0 I view food as fuel over something that is needed for pleasure.\u00a0 I eat a lot of the same foods and it doesn\u2019t bother me.<\/p>\n

EatFat2BeFit<\/strong>\u00a0: Did your whole family go on a ketogenic diet or just you ?<\/strong><\/p>\n

Mike\u00a0: No, just me.<\/p>\n

EatFat2BeFit<\/strong>\u00a0: What are your favorite foods since your diet contains less carbohydrates and more fat ?<\/strong><\/p>\n

Mike\u00a0: I love TriTip.\u00a0 I eat that often.\u00a0 I also eat homemade egg salad often as well (I use Primal Kitchen Mayo for my base).\u00a0 I\u2019m starting to like Chicken more but only if it\u2019s wrapped in some thick cut bacon.<\/p>\n

EatFat2BeFit<\/strong>\u00a0: 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 ?<\/strong><\/p>\n

Mike\u00a0: I view both as beneficial.\u00a0 If I do up my protein on certain days, then I\u2019ll lower my carb intake.\u00a0 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)<\/p>\n

EatFat2BeFit<\/strong>\u00a0: How do you train ? What does an average week of training look like for you ?<\/strong><\/p>\n

Mike\u00a0: I do strength training Monday, Wednesday and Friday.\u00a0 I run Monday through Friday, typically for 1.5 to 2 hours a day.\u00a0 I run Saturday typically for 4-6 hours.\u00a0 Take Sunday off.<\/p>\n

EatFat2BeFit<\/strong>\u00a0: Now let\u2019s 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 ?<\/strong><\/p>\n

Mike\u00a0: I ate at 5:30 a.m. and started at 6:00 a.m.\u00a0 My last meal was bacon, eggs, coconut oil and an orange.\u00a0 The day was pretty uneventful honestly.\u00a0 I had no food cravings and noticed no major dips in energy.\u00a0 The only thing I noticed was around mile 68 to the finish, any kind of incline I had no extra energy.\u00a0 Some calories\/carbs would have been beneficial.\u00a0 But I didn\u2019t crash on those hills.\u00a0 Just ran a little slower or walked.<\/p>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t

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EatFat2BeFit<\/strong>\u00a0: When I looked at\u00a0<\/strong>your 100 mile performance on Strava<\/a>, the first thing that stood out was your heart rate consistency over the entire 160km run. Your highest is 139 bpm and your average is 126 bpm. Which as we know is the optimum zone when we want to approach 100% lipid oxidation rate or \u00ab\u00a0<\/strong>FatMax zone<\/strong>\u00a0\u00bb. By respecting this area, you spare all or almost, your glycogen stores. Did you take Vo2 Max and RQ measurements to define where your optimal zone was ? Or did you find by yourself (to sensations) that ideal zone for a fat-burning machine ?<\/strong><\/p>\n

Mike\u00a0: I didn\u2019t take any other readings before, during or after.\u00a0 I tried to get the local lab to do that, but due to COVID and social distancing, they didn\u2019t want to.\u00a0 I plan to do this again but with more testing.<\/p>\n

EatFat2BeFit<\/strong>\u00a0: You seemed surprised to be in such good shape after an effort of more than 18 hours and 40 minutes without calories. How did you rehydrate and re-feed the evening and the day after the event ?<\/strong><\/p>\n

Mike\u00a0: Lots of protein.\u00a0 I had elk, beef and chicken for a few days.<\/p>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t

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EatFat2BeFit<\/strong>\u00a0: To supplement your diet, do you use any supplements, vitamins or minerals ?<\/strong><\/p>\n

Mike\u00a0: I take electrolytes every day, as well as a BCAA mix, Protein and Collagen.<\/p>\n

EatFat2BeFit<\/strong>\u00a0: After those few years on the ketogenic diet, do you think you\u2019ll ever step back ? Or do the benefits you may have gained from a low-carb, high-fat diet make you feel like you\u2019re sticking to your keto diet forever ?<\/strong><\/p>\n

Mike\u00a0: I\u2019ll be low carb\/OFM forever.<\/p>\n

EatFat2BeFit<\/strong>\u00a0: Are you sensitive to the prevention and long-term health aspect of the ketogenic diet ?<\/strong><\/p>\n

Mike\u00a0: Yes.\u00a0 But I also know more needs to be studied.<\/p>\n

EatFat2BeFit<\/strong>\u00a0: What advice would you give to those who hesitate to take the plunge ? To those who are starting ? To those who doubt the suitability of the ketogenic diet for ultra-endurance, despite the experience of champions such as Paula Newby-Fraser, Mark Allen, Dave Scott or more recently Zach Bitter and Jan van Berkel ?<\/strong><\/p>\n

Mike\u00a0: Start slow instead of going cold turkey.\u00a0 Before I started, I already gave up grains because I noticed my stomach didn\u2019t like them.\u00a0 So when I went all in, I just had to give up sugar and junk.\u00a0 Pick a food group to eliminate for a couple weeks, then go all in.\u00a0 Also start in the winter\/off season when you don\u2019t have any races.<\/p>\n

EatFat2BeFit<\/strong>\u00a0: After this 160 km calorie-free challenge, do you already have another project in mind to push human limits ?<\/strong><\/p>\n

Mike : Colorado Trail FKT attempt next month!<\/p>\n

(Since writing this interview Mike has been able to set a\u00a0new record on the FKT<\/a>)<\/em><\/p>\n

EatFat2BeFit<\/strong>\u00a0: Finally a little word on an area that goes beyond the scope of nutrition, but which is also a revolution that is close to my heart. Seven years ago, I discovered barefoot running and then learned that humans don\u2019t need shoes to run. It was around this time that I bought my first pairs of Zero drop Altra, then Fivefingers. Becoming a fat burner for running by replacing carbohydrates is basically the same minimalist approach with zero drop shoes. In fact, personalities like Mark Cucuzzella make the junction of the two worlds (Keto and Barefoot). The idea behind these changes is to get as close as possible to what nature has planned for us. As you were part of the Altra Team, could you tell us about your vision on minimalism in running ?<\/strong><\/p>\n

Mike\u00a0: I believe minimalism is an important factor in developing proper running form.\u00a0 But in my opinion, there comes a point where you are able to run properly without minimalistic shoes.\u00a0 If you\u2019re confident in your form and foot strike, then you can branch out.\u00a0 Switching from Altra to Salomon has had no impact in a negative way on my running.\u00a0 Despite having more cushion in the heel, I\u2019m still able to properly land on the balls of my feet and strike with minimal impact.<\/p>\n

EatFat2BeFit<\/strong>\u00a0: A final word for our sports readers and fat burners ?<\/strong><\/p>\n

Mike\u00a0: Keep pushing your own limits regardless of what the mainstream says.<\/p>\n

EatFat2BeFit<\/strong>\u00a0: Thanks Mike for this interview ! You are a great champion and a pioneer !<\/strong><\/p>\n

Mike\u2019s website :\u00a0https:\/\/lowcarb-runner.com\/<\/a><\/p>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"

Ultra-trail is a very demanding sport both physically and mentally. So when Mike told his friends that he wanted to run a 100 mile race without any calorie intake, with just water and salt, they were pretty septic \u2026 (An interview conducted by Ulrich G\u00e9nisson for EatFat2BeFit and published in French here.) Over the past five […]<\/p>\n","protected":false},"author":2,"featured_media":1361,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[10],"tags":[],"class_list":["post-1345","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog"],"yoast_head":"\nKetogenic Diet for sports performance - Michael McKnight : 100 mile race with zero calorie - EatFat2BeFit Sport<\/title>\n<meta name=\"description\" content=\"Ultra-trail is a very demanding sport both physically and mentally. 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