Surreal illustration of fitness equipment and ketogenic diet foods in a futuristic lab.

Ketogenic Dieting: Can It Improve Your Cross-Training Results?

Lena Kashyap in Health & Wellness August 2025 • 3 min read.

"Uncover the facts about keto and cross-training: Body composition, muscle mass, and athletic performance, explained."

Ketogenic dieting has surged in popularity, promising rapid weight loss and various health benefits. However, some research suggests that keto diets might hinder strength and anaerobic performance. This article delves into a study that examined the effects of a 12-week ketogenic diet on individuals engaged in cross-training.

The study, conducted by researchers at Auburn University, sought to determine how ketogenic dieting affects body composition (muscle mass and fat mass), resting energy expenditure, and athletic performance in cross-trained individuals. By comparing a ketogenic diet group (KD) with a control group (CTL), the researchers aimed to provide clarity on the true impacts of this dietary approach.

This article breaks down the study's methodology, results, and conclusions, providing a clear and concise overview of the ketogenic diet's effects on cross-training. Whether you're an athlete, fitness enthusiast, or simply curious about the keto diet, this information will help you make informed decisions about your nutrition and training regimen.

What the Study Involved: Ketogenic Dieting and Cross-Training

Surreal illustration of fitness equipment and ketogenic diet foods in a futuristic lab.

To investigate the effects of ketogenic dieting, researchers divided volunteers into two groups: a ketogenic diet group (KD) and a control group (CTL). The study spanned 12 weeks, during which both groups followed a cross-training routine.

The ketogenic diet group (KD) received specific dietary guidelines to adhere to for the duration of the study. The control group (CTL) maintained their regular diet. To ensure the KD group achieved and maintained nutritional ketosis, blood ketone levels were monitored weekly. Key measurements and assessments included:

Body composition analysis via dual x-ray absorptiometry (DEXA)
Vastus lateralis (VL) thickness via ultrasound
Resting energy expenditure (REE) measurement
Blood samples to assess serum health biomarkers
Aerobic capacity evaluation
One repetition maximum (1RM) testing for strength
400-m sprint time assessments

By collecting this comprehensive data, the researchers aimed to provide a detailed understanding of how ketogenic dieting impacts various aspects of physical health and performance during cross-training.

The Final Word: Is Keto Right for Your Cross-Training?

The study suggests that ketogenic dieting can improve body composition without negatively impacting muscle mass, aerobic, anaerobic, or strength performance in recreational cross-trained subjects. While the ketogenic diet may not hinder performance, individual responses can vary. Consulting with a healthcare professional or registered dietitian can provide personalized guidance to determine if keto is the right fit for your fitness goals.

About this Article -

This article was crafted using a human-AI hybrid and collaborative approach. AI assisted our team with initial drafting, research insights, identifying key questions, and image generation. Our human editors guided topic selection, defined the angle, structured the content, ensured factual accuracy and relevance, refined the tone, and conducted thorough editing to deliver helpful, high-quality information.See our About page for more information.

This article is based on research published under:

DOI-LINK: 10.1249/01.mss.0000517611.46863.47, Alternate LINK

Title: The Physiological Effects Of 12-Weeks Of Ketogenic Dieting While Cross-Training

Subject: Physical Therapy, Sports Therapy and Rehabilitation

Journal: Medicine & Science in Sports & Exercise

Publisher: Ovid Technologies (Wolters Kluwer Health)

Authors: Paul A. Roberson, Wesley C. Kephart, Coree Pledge, Petey W. Mumford, Kevin W. Huggins, Jeffrey S. Martin, Kaelin C. Young, Ryan P. Lowery, Jacob M. Wilson, Michael D. Roberts

Published: 2017-05-01

Everything You Need To Know

What exactly is a ketogenic diet, and why is it important to understand before considering it for cross-training?

A ketogenic diet is a dietary approach that focuses on high-fat, very low-carbohydrate intake. The goal is to shift the body's primary fuel source from glucose (derived from carbohydrates) to ketones, which are produced from fat. This metabolic state is called ketosis. It's important because it can lead to weight loss and changes in body composition. However, some studies suggest it might affect strength and anaerobic performance.

What specific measurements were taken during the study to assess the effects of the ketogenic diet on the cross-trained individuals?

The study used several key measurements to assess the effects of the ketogenic diet. These included body composition analysis via dual x-ray absorptiometry (DEXA), Vastus Lateralis (VL) thickness via ultrasound to estimate muscle size, resting energy expenditure (REE) measurement to gauge metabolic rate, blood samples to assess serum health biomarkers, aerobic capacity evaluation, one repetition maximum (1RM) testing for strength, and 400-m sprint time assessments to measure anaerobic performance. These measurements provided a comprehensive view of the diet's impact.

In what ways did the ketogenic diet impact body composition, and why is this significant for cross-trainers?

The study indicated that a ketogenic diet can lead to improvements in body composition. Specifically, it can help reduce fat mass without negatively affecting muscle mass. This is a significant finding because it suggests that individuals can lose weight while preserving muscle, which is crucial for maintaining strength and metabolic health. However, the study also found that individual responses can vary.

How does a ketogenic diet affect different aspects of athletic performance, such as aerobic, anaerobic, and strength capabilities?

The study assessed the effects of a ketogenic diet on aerobic, anaerobic, and strength performance. Aerobic capacity was evaluated to measure endurance, while 400-m sprint time assessments and one repetition maximum (1RM) testing were used to assess anaerobic and strength performance, respectively. The findings suggested that the ketogenic diet did not negatively impact these aspects of athletic performance in recreational cross-trained subjects.

Is a ketogenic diet right for everyone involved in cross-training, and what precautions should be taken before starting one?

While the study suggests that a ketogenic diet doesn't hinder performance and can improve body composition, individual responses can vary significantly. Therefore, it's important to consult with a healthcare professional or a registered dietitian before making drastic changes to your diet. They can provide personalized guidance based on your specific health status, fitness goals, and training regimen to determine if keto is the right fit for you.