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The Art and Science of Low Carbohydrate Performance [Paperback]

Jeff S. Volek PhD RD , Stephen D. Phinney MD PhD
4.5 out of 5 stars  See all reviews (36 customer reviews)
RRP: 5.61
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Book Description

1 April 2012
A Revolutionary Program to Extend Your Physical and Mental Performance Envelope. Our recent book 'The Art and Science of Low Carbohydrate Living' was written for health care professionals, championing the benefits of carbohydrate restriction to manage insulin resistance, metabolic syndrome, and type-2 diabetes. In response, our athlete friends asked "What about us?" This companion book is our answer, and it could be titled: 'The Art and Science of Avoiding the BONK'. But actually, it is much much more than that. The keto-adapted athlete benefits from superior fuel flow not only when nearing glycogen depletion, but also during training, recovery, and in response to resistance exercise as well. "On a well designed ketogenic diet as recommended by Jeff and Steve, I consume up to 4200 Calories per day while maintaining 6-7% body fat. This transformation has increased my power to mass ratio and allows a high level of performance in a range of activities. Equally if not more important is the efficiency with which I operate in every facet of my life. My energy level in the keto-adapted state is constant and nver undulates." Tony Ricci, MS, CSCS, LDN, CISSN, CNS. High Performance Coach/Sports Nutritionist

Frequently Bought Together

The Art and Science of Low Carbohydrate Performance + The Art and Science of Low Carbohydrate Living: An Expert Guide to Making the Life-Saving Benefits of Carbohydrate Restriction Sustainable and Enjoyable + Why We Get Fat: And What to Do about It (Vintage)
Price For All Three: 23.84

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Product details

  • Paperback: 172 pages
  • Publisher: Beyond Obesity LLC (1 April 2012)
  • Language: English
  • ISBN-10: 0983490716
  • ISBN-13: 978-0983490715
  • Product Dimensions: 22.6 x 15.2 x 1.6 cm
  • Average Customer Review: 4.5 out of 5 stars  See all reviews (36 customer reviews)
  • Amazon Bestsellers Rank: 12,679 in Books (See Top 100 in Books)

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Product Description

About the Author

Jeff Volek is a dietitian-scientist who has spent 15 years studying diet and exercise effects on health and performance. He has held an academic position at Ball State University and is currently an associate professor at the University of Connecticut. Dr. Volek has contributed to 3 books, 2 patents, and over 200 papers. He received his dietetic training at Michigan State University and Penrose St Francis Hospital and his PhD in Exercise Physiology from Penn State University. Steve Phinney is a physician-scientist who has spent 35 years studying diet, exercise, fatty acids, and inflammation. He has held academic positions at the Universities of Vermont, Minnesota, and California at Davis, as well as leadership positions at Monsanto, Galileo Laboratories, and Efficas. Dr. Phinney has published over 70 papers and several patents. He received his MD from Stanford University, his PhD in Nutritional Biochemistry from MIT, and post-doctoral training at the University of Vermont and Harvard.

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Customer Reviews

Most Helpful Customer Reviews
24 of 24 people found the following review helpful
5.0 out of 5 stars All you need to know 19 April 2013
Format:Paperback|Verified Purchase
I've been eating a ketogenic diet/LCHF (≤ 5 E% carbs, 15-20 E% protein and 75-80 E% fat) for appr. 15 months now and haven't been in a better physical shape in my entire adult life. I'm 45 yo. From the beginning (jan 2012) it was an experiment and I didn't know much about low carb until a friend of mine told me ha was on a LCHF diet/lifestyle and felt so good. The first few days on LCHF my body just calmed down and my cravings for snacks disappeared, after five days my IBS-problems (since appr. 15 years) disappeared and after five months I had lost 10 kg (22 lbs) from my original 68 kg (150 lbs) to 58 kg (128 lbs), without hunger. After six months I coldn't sit still anylonger and took up running for the first time in 13 years. Slowly but surely I got back my fitness and strength and now I run 12-15 km comfortably. At that time I didn't know much about a ketogenic diet but felt great even during longer runnig sessions. I've read a lot of books (by Gary Taubes and others) and blogs on the internet (mostly Peter Attias [... and primalnorth.blogspot.ca) and have been building on my "knowledge database". A month ago I started training CrossFit and was a little worried that my very low carb diet wouldn't be enough (too little carbs) to let my muscles and body recover, but boy was I wrong. I'm doing three to four WODs a week and I feel great. I bought and read "The Art and Science of Low Carbohydrate Performance" to understand how the body works in a ketogenic state and when doing hard workouts. The book is an easy read but will challange your beliefs if you've been living with the dogma that a lot of carbs are necessary to keep your body going for a long time or to do hard workouts. Volek and Phinney explains why and how low carb performance works, and if you have an open mind and try it out yourself you will never go back to carb loading and filling your body with junk. Read and learn, and have the body and fittness of a healthy 20 yo. It's absolutely possible!
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17 of 17 people found the following review helpful
5.0 out of 5 stars Low carbohydrate diet and athletes 20 Sep 2012
By hmb_UK
Format:Kindle Edition|Verified Purchase
While there are authorative works on low carb approach in general (see Gary Taubes and Loren Cordain in particular), this book fills an important gap for athletes. It is written in an engaging style, with enough science to be convincing but without being too long. It explains why a low-carb approach makes perfect sense even for those undertaking endurance effort, particularly why carbs are not necessary during or after exercise in those adapted to this type of diet. Much advice for athletes in the past advocated switching to carbohydrates in training while reducing their intake in other times. Authors provide practical advice, including specific recipes, on how to personalise a low card diet and ensure adequate intake of micronutrients. A very good read and an invaluable short practical reference.
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7 of 7 people found the following review helpful
5.0 out of 5 stars Fantastic book for ketogenic maintenance. 8 Sep 2013
Format:Kindle Edition|Verified Purchase
I have been following a ketogenic diet for about two years to maintain my 4 stone weight loss but my marathon training was difficult. Many of the things this book has taught me made so much sense to me, I have improved my diet and I hope my endurance will improve. Fantastic book, I read it in one evening, very factual with great sources, helped me trust what I was being told was based in science and not just some faddy diet being sold to the masses.
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16 of 17 people found the following review helpful
5.0 out of 5 stars Fantastic 19 Sep 2012
Format:Kindle Edition|Verified Purchase
This book is a must for anyone interested in low carbohydrate dieting. No,it is a absolute must read for anyone interested in nutrition.
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14 of 15 people found the following review helpful
Format:Paperback|Verified Purchase
There are quite a few good books on low carb diets and their benefits for the general population, reducing metabolic syndrome etc. I'd been given the Taubes book (also highly recommended) by a friend, but wondered if this would be useful to me, as a keen long-distance/marathon runner. I am lucky enough not to hit the wall as long as I stay well-fuelled, and don't tend to suffer from the digestive side-effects of the gels etc. But I'm interested in lowering body fat, and decreasing the inflammatory response to exercise too.....
So, this book is very well written. I'm a doctor, with a personal interest in nutrition, and the science is both well explained for non-medics and well-referenced etc for those with a scientifically critical approach. The science does make sense as a stand alone, but if you want lots of detail then go back to the Taubes or the first Art&Science book in support.
If you think that low carb for endurance is rubbish, then read this to challenge your thinking and if you are interested in any aspect of endurance training, then have a read and think about it...... go on...............
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3 of 3 people found the following review helpful
4.0 out of 5 stars Useful addition to Low-Carb bibliography 22 July 2013
By Stevie
Format:Paperback|Verified Purchase
I bought this after reading numerous reviews. I am familiar with the works of Volek and so anticipated a comprehensive guide to low carb nutrition for athletes and/or those interested in body comp training. Although it delivers in part, I felt it was a bit light in the crucial areas (almost designed for those with no concept of low carb eating, which is a bit strange considering most weekend warriors could explain the basis of ketogenic dieting) and padded out by recipes and some anecdotes from none too recognisable endurance athletes. I also thought it was clearly geared towards endurance pursuits, marathons, triathlons, etc, and not towards explosive sports or body composition training. That said, there is enough information here for anyone considering experimenting with ketogenic dieting to equip them for the project and for this reason, and Volek’s use of science-backed research, I would recommend this.
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Most Recent Customer Reviews
4.0 out of 5 stars Interesting
Still busy reading
Published 22 days ago by LeityIJ
4.0 out of 5 stars Informative and well written
Well written and informative. It gets a little complicated at times but that doesn't stop it from being a good book.
Published 1 month ago by granny biker
5.0 out of 5 stars Five Stars
Interesting book
Published 1 month ago by Rebecca Heap
5.0 out of 5 stars Five Stars
Very Good Superb Item. I am happy. Thank you
Published 2 months ago by Rafal Pielka
5.0 out of 5 stars The Art and Science of Low Carbohydrate Performance
Excellent educational resource!
A must read for anyone who is interested in health! Athlete or not, you will benefit from reading this book.
Published 3 months ago by Kevin Farley
4.0 out of 5 stars Science to underlie a diet shift
First up - this book helped me lose 6kg and halve my total body fat (27% - 14%). Keto-adaptation, carbohydrate restriction and nutritional ketosis all seem to work. Read more
Published 3 months ago by Richard
5.0 out of 5 stars The science behind obtaining a metabolic advantage
It's now obvious that LCHF is a suitable and sustainable diet for weight control and health, and that athletes can and already DO benefit from taking on board this fueling... Read more
Published 4 months ago by Van Dieu
4.0 out of 5 stars Short but to the point!
This is a great book if you don't have time for their full version. Considering that there has been a lot more research done this should not be read in isolation.
Published 5 months ago by Mr Peter J Smith
4.0 out of 5 stars Very good information to understand how low carb works
I'm in the middle of a marathon training and started low carb diet 4 months ago and wanted to learn more, understand what to eat and how. Read more
Published 6 months ago by Francisco Cherny
2.0 out of 5 stars Health Warning
I have seen people at work recently going on low carb diets, very similar to this one, and they are struggling to maintain mental attention and seem lethargic and in poorer health,... Read more
Published 6 months ago by Mr. Graham J. Woodison
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