229. Nutrition Science PhD Stephanie Howe on Marathon Fueling, Quick Meals, and Fad Diets

Keto & Fasting

Stephanie Howe critiques the ketogenic diet and fasting for endurance athletes, emphasizing their lack of scientific support. She explains that ketosis is a survival mechanism, not a sustainable state for athletes, and highlights the absence of benefits from fasting for performance. Howe notes, "There is no science behind any benefits for endurance performance by not fueling," stressing the importance of carbohydrates for athletes, especially women 1. She also debunks the idea that fasted running aids weight loss, pointing out that it often leads to increased energy intake later 2.

   

Bonk Runs

The concept of bonk runs, or intentionally running without fuel, is scrutinized by Stephanie. She argues that such practices are not only unpleasant but also counterproductive, as they can lead to inefficient movement patterns and increased injury risk. Howe states, "If you don't train with fuel, you down regulate the ability to use fuel when you actually want to use it," highlighting the potential negative impact on performance 3. Jason Fitzgerald adds that bonk runs can severely affect running form, especially during long or intense runs, increasing the likelihood of injuries 3.