The Run Smarter Podcast

Keto, Carbs, and Running Reality with Prof Louise Burke


Listen Later

Learn more about Brodie's Research Database & AI Assistant 📄🔍

In this episode of the Run Smarter Podcast, Brodie sits down with world-renowned sports dietitian and researcher Professor Louise Burke to clear the air on one of the most debated topics in endurance sport: low-carb vs high-carb diets.

After receiving listener pushback from a previous episode on low-carb nutrition, Brodie brings in Louise — who has decades of elite-level experience and research — to explore:

  • The theory behind fat-adaptation and low-carb, high-fat diets
  • Whether the science supports keto for endurance performance
  • The trade-offs between fuel efficiency, oxygen use, and high-intensity output
  • What recreational runners should consider when planning their fueling strategies

Louise also shares:

  • When keto may be appropriate (hint: not for everyone!)
  • How to train your gut to tolerate more carbs
  • The dangers of extreme diet restriction
  • Why individual response should guide your nutrition plan
  • Her concerns around misinformation, particularly in female athlete nutrition

🧠 Key Takeaways:

  • Yes, keto increases fat burning, but it can impair high-intensity performance due to reduced oxygen efficiency.
  • Carb periodisation—adjusting intake based on session intensity—is a smart strategy for most runners.
  • Carbohydrate source and quality matter just as much as quantity.
  • Training the gut is essential if you're increasing carb intake for race day.
  • Avoid extreme rigidity in diets. Nutrient density, food range, and enjoyment are critical for long-term success.

💬 Quotes to Remember:

“It’s not about choosing sides — it’s about choosing the right strategy for your sport, goals, and physiology.”“Everyone’s an expert in nutrition… because everyone eats. But not everyone interprets the science correctly.”

Follow Prof Louise Burke on Twitter (X)

For MORE Run Smarter Resources 🏃‍♂️📚
- Including Free Injury Prevention Courses 🩹🎓
- The Run Smarter Book 📖
- Access to Research Papers 📄🔍
- & Ways to Work with Brodie 🤝👟
👉 CLICK HERE! 🎉✨ 

...more
View all episodesView all episodes
Download on the App Store

The Run Smarter PodcastBy Brodie Sharpe

  • 4.8
  • 4.8
  • 4.8
  • 4.8
  • 4.8

4.8

132 ratings


More shows like The Run Smarter Podcast

View all
Marathon Training Academy by Angie and Trevor

Marathon Training Academy

1,505 Listeners

Run to the Top Podcast | The Ultimate Guide to Running by RunnersConnect : Running Coaching Community

Run to the Top Podcast | The Ultimate Guide to Running

879 Listeners

On Coaching with Magness & Marcus by Steve Magness

On Coaching with Magness & Marcus

379 Listeners

The Strength Running Podcast by Jason Fitzgerald

The Strength Running Podcast

1,299 Listeners

The Rambling Runner Podcast by Matt Chittim

The Rambling Runner Podcast

496 Listeners

The Extramilest Podcast by Floris Gierman

The Extramilest Podcast

379 Listeners

The Runner's World UK Podcast by Runner's World UK

The Runner's World UK Podcast

55 Listeners

Run4PRs by Run4PRs

Run4PRs

192 Listeners

For The Long Run: Exploring the Why Behind Running by Jonathan Levitt

For The Long Run: Exploring the Why Behind Running

413 Listeners

Doctors of Running Podcast by Doctors of Running

Doctors of Running Podcast

198 Listeners

The Running Explained Podcast by Elisabeth Scott

The Running Explained Podcast

440 Listeners

Fuel for the Sole by Fuel for the Sole

Fuel for the Sole

272 Listeners

The Planted Runner by Evergreen Podcasts

The Planted Runner

364 Listeners

Tread Lightly Running Podcast by Amanda Brooks and Laura Norris

Tread Lightly Running Podcast

303 Listeners

Marathon Handbook Podcast by Marathon Handbook

Marathon Handbook Podcast

22 Listeners