Keto, Carbs, and Running Reality with Prof Louise Burke

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In this episode of the Run Smarter Podcast, Brodie sits down with world-renowned sports dietitian and researcher Professor Louise Burke to clear the air on one of the most debated topics in endurance sport: low-carb vs high-carb diets.

After receiving listener pushback from a previous episode on low-carb nutrition, Brodie brings in Louise — who has decades of elite-level experience and research — to explore:

• The theory behind fat-adaptation and low-carb, high-fat diets
• Whether the science supports keto for endurance performance
• The trade-offs between fuel efficiency, oxygen use, and high-intensity output
• What recreational runners should consider when planning their fueling strategies

Louise also shares:

• When keto may be appropriate (hint: not for everyone!)
• How to train your gut to tolerate more carbs
• The dangers of extreme diet restriction
• Why individual response should guide your nutrition plan
• Her concerns around misinformation, particularly in female athlete nutrition

🧠 Key Takeaways:

• Yes, keto increases fat burning, but it can impair high-intensity performance due to reduced oxygen efficiency.
• Carb periodisation—adjusting intake based on session intensity—is a smart strategy for most runners.
• Carbohydrate source and quality matter just as much as quantity.
• Training the gut is essential if you're increasing carb intake for race day.
• Avoid extreme rigidity in diets. Nutrient density, food range, and enjoyment are critical for long-term success.

💬 Quotes to Remember:

“It’s not about choosing sides — it’s about choosing the right strategy for your sport, goals, and physiology.”“Everyone’s an expert in nutrition… because everyone eats. But not everyone interprets the science correctly.”

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