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The Art and Science of Low Carbohydrate Performance [Paperback]

4.5 out of 5 stars  See all reviews (4 customer reviews)

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4 of 4 people found the following review helpful
5.0 out of 5 stars Excellent March 1 2013
Format:Kindle Edition|Verified Purchase
Concise and straightforward, with enough extra stuff ie: actual meals at the back to help with ideas about how to eat this way. BTW I've eaten a high(ish) fat diet for a few years with great success and since switching to 70% have leaned out even more, as well as general physical health improved (low bad cholestrol, ultramarathon runner). Or ignore the book and go ahead and fight the garbage-addiction the rest of the world is fighting.
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2 of 2 people found the following review helpful
5.0 out of 5 stars life changing information Dec 2 2013
By Gord
Format:Kindle Edition|Verified Purchase
fantastic information, written so that I can understand it and backed up with not only science but practical experience of the authors, it proved to be very helpful for me as an endurance athlete who recently switched to a low carb lifestyle while still maintaining high mileage training, life changing information
I am Ironman
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2 of 2 people found the following review helpful
5.0 out of 5 stars Removed my doubts Oct. 29 2013
Format:Kindle Edition|Verified Purchase
There is lots of wishful thinking in the health industry. So the possible myth of near no easy carb living for athletic performance was proven to be based on good science by this book. Good supporting references and good writing. I have started to move in this direction of my own life.
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2 of 2 people found the following review helpful
3.0 out of 5 stars science of it all Nov. 12 2013
By Kris
Format:Kindle Edition|Verified Purchase
Heavy on the science early in the book but helps to understand information presented later on. Interesting real world stories towards the end.
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Most Helpful Customer Reviews on (beta) 4.6 out of 5 stars  211 reviews
193 of 198 people found the following review helpful
5.0 out of 5 stars The final pieces of the Low-Carb jigsaw May 4 2012
By Stephen Ferguson - Published on
Format:Paperback|Verified Purchase
This is not an completely unbiased review. Having "caught" a bad case of Type 2 diabetes a year ago I quickly discovered Dr. Bernstein's Diabetes Solution: The Complete Guide to Achieving Normal Blood Sugars and followed his (still somewhat controversial) ketogenic diet plan, and began to devour as much information as possible on low-carb diets. Although I found inspiration from many places (including Good Calories, Bad Calories: Fats, Carbs, and the Controversial Science of Diet and Health (Vintage), and Dr Feinman's blog), the more I read, the more I came across Phinney and Volek.

Their companion volume The Art and Science of Low Carbohydrate Living: An Expert Guide to Making the Life-Saving Benefits of Carbohydrate Restriction Sustainable and Enjoyable gave me the best possible practical guide and scientific justifcation for pursuing a low-carb lifestyle, and gave me the confidence to reduce my HbA1c from 10.2% to 4.5% (a properly non-diabetic number).

However, as a keen runner training for a half-marathon, I had still had significant concerns about attempting endurance events without resorting to carbohydrate fuelling that would disrupt my ketosis and aggravate my diabetes. Despite many hours trawling the internet I couldn't find much quality advice on ketosis and athletic perfomance, and had many questions relating to "liver-dumping" and the necessity for pre and post exercise fuelling. This book answered every question and I devoured it in a single sitting.

After adopting their advice (as predicted) I ran two of the worst 5k races of my life, followed by rapid improvements week by week, which eventually led to me knocking almost 2 minutes off my 5k PB. I can't wait to run my first carb-free half marathon later this year.

It's too easy to say that a book changed your life, but in this case both the "Art and Science Books" have fundamentally impacted my health and my athletic performance.

Very highly recommended.
63 of 64 people found the following review helpful
5.0 out of 5 stars Not Just For Athletes, Nutritional Ketosis Information Invaluable For EVERYONE! July 22 2012
By Livin' La Vida Low-Carb Man - Published on
I am a great admirer of the work of the authors Dr. Jeff Volek and Dr. Stephen Phinney who I am privileged to call personal friends of mine. These two men have done some of the most extraordinary research into the health benefits of low-carb diets in the past few decades and deserve an enormous amount of respect for their contribution to the world. They teamed up with Duke researcher Dr. Eric Westman on New Atkins for a New You in 2010 and then released their phenomenal book The Art and Science of Low Carbohydrate Living in 2011.

As a follow-up book to the latter release, Volek/Phinney wanted to share some important information about how a high-fat, low-carb ketogenic diet is an excellent way to maximize athletic performance by advocating for athletes to get into a keto-adapted state in this book THE ART AND SCIENCE OF LOW CARBOHYDRATE PERFORMANCE. And for the niche audience of trainers and athletes wanting to choose the low-carb path to maximized performance, this book is excellent.

However, there is a section in this book that I believe includes invaluable information for EVERYONE who wants to be as healthy as they can possibly be. Beginning on page 89 in the "Personalization" chapter, Volek/Phinney discuss "finding your ketone zone" and encourage people to begin measuring their blood ketones using a monitor very similar to a blood glucose monitor. While the testing strips for measuring your blood levels of ketosis can be a bit pricey (each strip costs about $2-6 depending on where you find them - See the cost of the Ketone Test Strips here on Amazon), the information you learn about yourself is incredible! Far too often, people who eat a low-carb diet use Ketostix to measure the ketones in their urine. This can be an insufficient way to measure ketones, so the blood ketones are much more reliable.

Since reading this book a couple of months ago, I have made tweaks to my low-carb diet suggested in the book to raise blood ketone levels to the suggested .5-3.0 millimolar level where "nutritional ketosis" can take place. I went into this level by Day 4 (after starting at .1 on the first day despite eating a pretty good low-carb diet for years) and haven't come out since. Hunger is zapped, energy level has skyrocketed, mental clarity is sharper than it has ever been, I'm eating about 85% fat in my diet with no ill effects--oh yeah, I've lost over 25 pounds and counting! It's amazing how shifting the focus to some rather simple things like cutting carbohydrates and protein, increasing fat and exercise and getting ample amounts of medium chain triglycerides can make such a noticeable difference in how well your body functions and performs.

So if you're considering getting this book and wonder if it is ONLY for athletes, the answer is no. YOU need this book and probably don't even know it. Get it and read all 162 pages--absorb the information, apply it to your own life and watch the magic of livin' la vida low-carb become real right before your very eyes. If you're a long-term low-carber and think you're doing well, start testing your blood ketones to see where you REALLY stand. It might just shock you!
93 of 98 people found the following review helpful
5.0 out of 5 stars Fantastic book with advice for all, not just triatheletes May 6 2012
By Fortune R. Elkins - Published on
For those new to low-carb but with some exercise experience, this book explains both how to follow a good low-carb diet in plain English, and also how to achieve great exercise results while doing so. For long-time low-carbers, it offer tips to fine-tune your keto-adaptation.

I think there's a special audience for this book as well - women. Many women who've tried every other diet eventually try low-carb and are delighted with the results. Yet after a time they may plateau. How to break through? Exercise!

But how to exercise when low-carb? Most exercise books will tell you serious exercise is impossible without carbs. So a lot of women don't expand beyond their usual walking or light yoga. This book should help reassure women that endurance and resistance exercise is possible & helpful. It definitely puts the "carbs are necessary for exercise" myth to rest.

How to use your already existing keto-adaptation to your maximum advantage? Low-carb books will tell you that you need to exercise, but they don't help explain why exercise plus low-carb is uniquely effective. This book does.

Exactly how deep in ketosis are you now and would getting more deeply into it improve both your weight-loss and exercise? Drs. Volek and Phinney tell you how to figure this out for yourself with an inexpensive glucometer, which will remove a lot of frustrating trial-and-error.

Finally women can see how dialing their carbs up and down affects their level of ketosis, allowing them to measure and control their keto-adaptation to support their personal weight and exercise goals. The book closes with some snapshots of intense athletes, including a 60-year-old female low-carb marathon runner!

This book is a great companion to the authors' other two: New Atkins for a New You, as well as the seminal Art & Science of Low-carb Living. I recommend you get all 3.

I also hope they expand the "Art & Science" concept to all aspects of low-carb. I'd love to see and Art & Science for diabetics, for women, for kids & teens, for college students, for those with thyroid issues, for autoimmune conditions, for mothers-to-be and those breastfeeding, etc. Writing in the same plain and clear style, such a series could delve into the concerns of each group to offer hope and practical advice.
52 of 59 people found the following review helpful
5.0 out of 5 stars Authoritative and great read. May 1 2012
By Dr. Richard D. Feinman - Published on
A great short intro. I found this unusually good book. Unusual in that I expected excellence -- the authors are colleagues and are considered among the handful of most important low-carobhydrate researchers -- but, maybe because the emphasis is on performance which I know less about, it really grabbed me. The book gives a real feeling for the principle and while it would be of most benefit to competitive athletes who wanted to go all out in realizing the potential of fat-burning performance, it is a good entree for the general reader. The earlier "The Art and Science of Low Carbohydrate Living: An Expert Guide to Making the Life-Saving Benefits of Carbohydrate Restriction Sustainable and Enjoyable" is the best comprehensive introduction.

Richard David Feinman
Professor of Cell Biology
SUNY Downstate Medical Center
17 of 17 people found the following review helpful
5.0 out of 5 stars Volek and Phinney are the top experts on this subject, and this book is superb. Aug. 28 2012
By JR - Published on
Format:Paperback|Verified Purchase
Should get ten stars. This is a must read for athletes. I have been keto-adapted for several years and I experience everything they mention. I can go all day and I never get hungry or tired. I'm always bursting with energy. I never bonk or hit the wall. I can do a thirty mile bike ride on an empty stomach after a 16 hour fast and I don't get hungry or tired or fuzzy headed. Humans are designed by evolution to be able to do all this. It is our high carb modern diet that has made us so maladapted. I used to be hungry all the time and tired often, before switching to a low carb high fat diet.
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