• Gary Moller

A Gentle Ketosis Nutrition Plan for Improving Athletic Performance

Updated: Oct 14, 2020

(Updated 2/10/20)

UCI Master Mountain Bike World Champs 2019
UCI Master Mountain Bike World Champs 2019

A lot has been written about ketogenic diets and the arguments are raging among the exercise physiologist experts about the merits of these diets. The ketogenic diet, put simply, is starving the body of carbohydrates and sugars, thus forcing it to shift to using predominantly fat as its source of energy. Full-on and it is pretty drastic, in my opinion. It is argued by those in favour of this diet, that performance principally, endurance, is improved. Plenty of other experts argue that it is either inconclusive or negative.


I've been studying everything I can on this topic, speaking with experts and I've been experimenting on myself since the beginning of the year, figuring out what is the healthiest and most workable variation on the idea. I've been doing my best to assess if there are any gains in performance and in what form these might be.


It has taken a long time to figure out what works for me while avoiding any potential health risks and failures that are associated with extreme diets, such as constipation. I am now ready to report and to describe what I have settled upon as a gentle and workable diet approach that produces results.


Gains I've made over the last six months


  • My weight has declined from 66 Kg at the beginning of the year to now be below 63 Kg. My goal is 61 Kg which is my healthy race weight when I was in my 20's.

  • My power-to-weight ratio is perceptively much greater than last year, so this must mean that I have retained my strength while losing excess weight. What this means is my ability to climb at pace is much better.

  • My heart rate for a mid-effort is about 10 beats per minute less. This is a huge gain.

  • My endurance and reliance on food during an extended training session has increased spectacularly. I used to "bonk" at about 2.5-3 hours of moderate continuous effort. This has now extended out to about 6 hours, perhaps longer.


What I have settled upon


Breakfast is typically


  • Two eggs fried in coconut oil.

  • The occasional piece of bacon.

  • Perhaps some black pudding if there is any in the fridge.

  • A cup of coffee with a generous dash of cream and a heaped teaspoon of medium chain triglycerides (MCT) powder mixed in.

  • Two bioactive lipids capsules.

  • One capsule of cod liver oil.

  • My supplements as determined by regular Hair Tissue Mineral Analysis (HTMA).


If I am feeling too hungry leading to lunchtime I may have a scoop of whey protein, MCT and glass of full cream milk (silver top) mixed together, plus another 1-2 bioactive lipids capsules.