The Effect Of The Ketogenic Diet And Resistance Training On Performance In Exercise-Trained Women

Combining the ketogenic diet (KD) and resistance training (RT) has been shown to elicit favorable outcomes on anaerobic performance and body fat percentage in men. However, the effects of this combination on women still need to be explored. This data would provide invaluable insight into exercise and nutrition combination strategies to potentially improve body composition without concomitant decrements in exercise performance. PURPOSE: This study aimed to evaluate the impact of four weeks of the KD paired with RT on muscular strength, muscular power, and body composition in exercise-trained women. METHODS: This is a preliminary analysis of an ongoing study (KETORT). Nine exercise-trained women (age: 30 ± 7 years old; BMI: 27 ± 4.81 kg/m2) were coached to consume the KD (<50 grams of carbohydrates per day). Participants completed a full-body RT program three days per week focusing on muscular hypertrophy and strength. Muscular strength was assessed via one-repetition maximum (1RM) testing of the barbell back squat and bench press before and after the four-week intervention. Muscular power was evaluated using a Wingate test and consequent quantification of anaerobic capacity (AC) and fatigue (AF), peak power output (PPO), and relative (RPPO). Body composition was evaluated using bioelectrical impedance analysis. Dietary adherence was monitored weekly through check-ins. Paired t-tests were performed to assess differences, and results are reported as means ± standard deviation (P < 0.05). RESULTS: Blood ketone levels increased but did not meet significance (α: +0.4 ± 0.4, P = 0.07). There was an increase in bench press (Pre: 46.1 ± 16.3 kg, Post: 49.1 ± 14.9 kg, P = 0.02) and squat (Pre: 75.6 ± 21.7 kg, Post: 87.2 ± 18.8 kg, P = 0.003) 1RM. No Wingate variables changed. Body mass and skeletal muscle mass did not change, but fat mass was reduced (Pre: 41.8 ± 17 kg, Post: 37.5 ± 14.5 kg, P = 0.002). CONCLUSION: The KD combined with RT elicits an improvement in fat mass without a decrement in muscular strength or power. Supported by: ACSM Central States Graduate Student Research Grant