Ketogenic Diet vs. Vegetarian Diet: How they Affect Athletic Performance Keora Kristion Rogers, BS Exercise Science, Minor Healthcare Management , Winthrop University Faculty Mentor: Janet R. Wojcik, Ph.D., FACSM, Winthrop University

Abstract Recommended foods in keto diet Key Findings

Vegetarian Diet: Ketogenic Diet: • For many years, there has been an • 75% fats • 20% protein • Lowers overall • Improve polycystic ongoing trend of participating in different – Avocados – Eggs cholesterol ovary syndrome diets within the athletic community. This • More likely to lower (PCOS) response is a result of athletes wanting to – Cheese – Salmon cholesterol levels • Lower insulin levels see if diets will improve their health and to • Less likely to have type • Proven weight loss see what other effects the diet might • 5% carbs 2 diabetes • Enhanced cognitive provide. The most popular diets in this – Lettuce • Lower risk of performance new trend are the ketogenic and cardiovascular disease • Decreased vegetarian diets. These diets are vastly – Spinach • Improved systematic different in the nutrients they provide as immunocompetence inflammation the ketogenic diet is based on low carb, high fat and the vegetarian diet being Overall Summary abstaining from meat, fish, and poultry. According to research both diets have positive and negative effects on the body, • After doing a vast amount of research on both diets, but the insistent question is which diet research has stated that even though both diets impact would be most beneficial to athletic athletes, one is not better than the other. performance? Recreational and elite • For some powerlifting and Olympic weightlifting athletes, athletes have participated in various diets; the ketogenic diet can reduce body weight without however, it is unknown if they are compromising performance. informed if the diet they are participating in • Only some of the athletes were able to gain these is helpful in their athletic performance. results. This presentation will discuss the different Recommended foods in vegetarian • Endurance athletes who have participated in a vegetarian attributes the ketogenic and vegetarian diet diet have been able to maximize performance, have a diet have on athletic performance and resistance to illnesses, and have a higher oxygen uptake. overall which diet would be more useful to • Fruits • Vegetables • Not all endurance athletes were able to have the same athletes. results. –Apples – Leafy greens • Both diets have benefits and negatives. It’s paramount that – Bananas athletes understand their metabolic demand on their body – Carrots in order to gain increase for the diet that is appropriate. Research Learning Objectives • Legumes References – Chickpeas

• To learn the aspects of the ketogenic diet – Lentils • Devrim-Lanpir, A., Hill, L., & Knechtle, B. (2021). Efficacy of • To learn the aspects of the vegetarian diet Popular Diets Applied by Endurance Athletes on Sports Performance: Beneficial or Detrimental? A Narrative • To understand the affects that each diet Review. Nutrients, 13(2), 491. doi:10.3390/nu13020491 might have on athletic performance • Wirnitzer KC (2020) Vegan Diet in Sports and Exercise – • To research what diet would be better for Health Benefits and Advantages to Athletes and Physically athletes to participate in regarding their Active People: A Narrative Review. Int J Sports Exerc Med specific sport 6:165. doi.org:10.23937/2469-5718/1510165 • Lynch, H., Wharton, C., & Johnston, C. (2016). Cardiorespiratory Fitness and Peak Torque Differences between Vegetarian and Omnivore Endurance Athletes: A Cross-Sectional Study. Nutrients, 8(11), 726. doi:10.3390/nu8110726