Keto Carb Management: Exercising The Right Way

The ketogenic (keto) diet is a low-carb, high-fat diet that puts the body into a state of ketosis. To stay in ketosis, a person should consume no more than 50 grams of carbohydrates per day, though some sources suggest a range of 15 to 30 grams. The keto diet is popular for its potential health benefits, including weight loss, improved appetite control, lower insulin levels, and enhanced cognitive performance.

Exercise can be a crucial component when following the keto diet. It is important to note that restricting carbs may impact performance in high-intensity activities that rely on glycolysis and glucose for energy. However, for endurance exercises that utilise fat and ketones as fuel, the keto diet may even improve performance.

Additionally, the amount of exercise an individual engages in can influence their carbohydrate intake while on the keto diet. More active individuals can generally consume more carbs and still remain in ketosis. The targeted ketogenic diet is a variation that allows for higher carb consumption around high-intensity workouts. Ultimately, combining the keto diet with exercise requires careful planning to ensure optimal performance and health benefits.

The keto diet involves limiting carbs to up to 50g per day

The keto diet is a popular choice for those looking to lose weight, improve their health, and manage their appetite. One of the core principles of the ketogenic diet is to keep daily carbohydrate intake very low, at less than 50 grams per day. This limit of up to 50 grams of carbs is crucial to achieving and maintaining ketosis, a metabolic state where the body burns fat for energy instead of carbohydrates.

When following the keto diet, it is important to understand the concept of "net carbs". Net carbs are calculated by subtracting the amount of fibre from the total number of carbs in a serving. For processed foods, you also subtract half of the sugar alcohol content. Net carbs are the carbs that can be absorbed and utilised by the body, and so it is these that should be kept to a minimum.

While the keto diet does require a significant restriction of carbohydrates, it is not meant to be a zero-carb diet. In fact, completely removing all carbs from your diet is not recommended. The key is to choose the right types of carbohydrates and consume them in moderation.

For those who are physically active, it is possible to consume more carbohydrates and still stay in ketosis. The more active you are, the more likely you are to be able to consume a higher amount of carbs. This is because exercise burns through the carbs in your body, and so you can consume more without disrupting ketosis.

There are different types of keto diets that allow for varying amounts of carbs, such as the cyclical ketogenic diet and the targeted ketogenic diet. The standard keto diet, which has been the most researched, recommends that 70% of your intake be fat, 20% protein, and 10% carbs. However, the targeted ketogenic diet allows for more carbs to be consumed around high-intensity workouts, and the cyclical ketogenic diet involves a cycle of five low-carb days followed by two high-carb days.

It is important to note that the keto diet can impact exercise performance, especially for high-intensity activities. Restricting carbs limits the ability of muscle cells to access sugar, which is a crucial fuel source for intense activities. Therefore, those who engage in high-intensity exercises may need to increase their carb intake to improve performance.

In conclusion, the keto diet involves limiting carbs to up to 50 grams per day to achieve and maintain ketosis. However, this limit can be adjusted based on activity levels and the specific type of keto diet being followed. It is important to remember that the keto diet may impact exercise performance, and so adjustments may be necessary to fuel your body adequately.

High-intensity exercises are fuelled by glucose, not fat or ketones

During high-intensity exercises, the muscles start to rely on glucose for energy by using a metabolic pathway called glycolysis. This happens because, after around 10 seconds of near-maximal to all-out effort, the muscles' ability to function at high intensities is impaired as they don't have enough sugar.

Glycolysis is distinct from the phosphagen system, which depends on creatine phosphate and ATP, not glucose. The phosphagen system is used for powerlifting and golf, which require less than 10 seconds of high-intensity effort at a time.

After around two minutes of exercise, the body starts to shift to metabolic pathways that can burn ketones and fat. This is why endurance athletes can perform at the same level as high-carb athletes once they are keto-adapted: they burn much more fat, which allows them to spare more glycogen for when they need to increase their intensity.

However, sports that require high-intensity efforts for more than 10 seconds, such as soccer, rugby, lacrosse, and high-intensity interval training, will be impacted by a ketogenic diet. This is because these sports place a higher demand on the glycolytic pathway, which will require more glycogen than the body can store.

Therefore, athletes who play these sports may benefit from consuming easily digestible carbs before a competition, following a cyclical ketogenic diet, or increasing their daily carb limit.

The targeted ketogenic diet allows for more carbs around high-intensity workouts

The targeted ketogenic diet (TKD) is a version of the standard ketogenic diet (SKD) that allows for more carbs to be consumed around high-intensity workouts. TKD is a "compromise" between SKD and the cyclical ketogenic diet (CKD). It is meant to improve exercise performance for high-intensity workouts or extended periods of activity.

On TKD, you consume your daily allotment of carbs before, during, or after a workout. The recommended amount is 15-50 grams of fast-absorbing carbs. These can come in powder form (dextrose) or from real food (glucose). White potato or white rice are good natural sources of glucose. It is important to avoid fructose on TKD, as it goes directly to the liver for storage as liver glycogen instead of to the muscle.

The benefit of TKD is that it can enhance athletic performance. The extra carbs around the workout help fill glycogen stores, prevent low blood sugar, and stave off exercise fatigue. This is especially useful for athletes who perform high-intensity exercises such as HIIT, long-distance running, or sports with minimal rest breaks like soccer, rugby, and lacrosse.

However, TKD may not be suitable for everyone. It is not recommended for those focusing solely on weight loss or disease management, as the extra carbs may impair health and weight loss results. It is also not ideal for those who only do light exercises such as walking or yoga.

To start TKD, it is recommended to first follow SKD for at least four to six weeks to become fat-adapted. This ensures that your body can easily shift in and out of ketosis. Then, you can determine your unique carb count by experimenting with different amounts of carbs and measuring your ketone levels. It is important to stay within your carb count to maximize your time in ketosis.

In summary, the targeted ketogenic diet allows for more carbs to be consumed around high-intensity workouts, which can enhance athletic performance. However, it is important to note that this approach may not be suitable for everyone, and the standard ketogenic diet may be more effective for weight loss and therapeutic benefits.

The cyclical ketogenic diet involves five low-carb days and two high-carb days

The cyclical ketogenic diet is a variation of the standard ketogenic diet, which is a high-fat, very low-carb diet. The cyclical ketogenic diet involves adhering to a standard ketogenic diet protocol for five to six days per week, followed by one to two days of higher carb consumption. During the standard ketogenic days, it's important to consume 20 to 50 grams of carbs per day. Healthy fats should deliver approximately 65 to 90% of your total calorie intake, while proteins should make up around 10 to 30% of your total calories. Carb intake is typically restricted to less than 5%.

The second phase of the cyclical ketogenic diet involves choosing one to two days per week to "refeed" your glycogen stores. During these refeeding days, you should consume more carbs in order to break ketosis. Carbs should comprise 60 to 70% of your total calories, with protein accounting for 15 to 20% and fats delivering just 5 to 10% of your total calories.

The cyclical ketogenic diet is popular among those seeking muscle growth and improved exercise performance. It is believed that refeeding with carbohydrates may benefit elite athletes who are following very low-carb diets. One study found that elite race walkers who were on a diet similar to a cyclical ketogenic diet experienced a significant improvement in performance compared to those following a standard keto diet.

It's important to note that the research on the cyclical ketogenic diet is limited, and there may be drawbacks to this approach. Some people may eat too many calories on refeeding days, counteracting the weight loss benefits of the standard keto diet. Additionally, transitioning from a standard to a cyclical keto diet may result in temporary weight gain due to excess water retention when consuming high-carb foods.

Before starting any new diet, it's important to speak to a doctor to ensure it is safe and suitable for your individual needs and goals.

Keto-friendly carb sources include cocoa powder, dark chocolate, and low-carb vegetables

The ketogenic diet is a high-fat, low-carb diet that limits carbohydrates to 20-50 grams per day. While this may seem challenging, there are still many nutritious foods that can be enjoyed as part of a keto diet, including cocoa powder, dark chocolate, and low-carb vegetables.

Cocoa powder is an excellent keto-friendly ingredient for baking and making desserts. It is made from the seeds of a tropical tree, which are fermented, dried, roasted, and then pressed to remove most of their fat. The remaining solids are ground to produce cocoa powder, which typically contains around 13.7g of fat, 8.7g of which is saturated, and 54.3g of total carbohydrates per 100g. However, 33.2g of those carbs come from fibre, resulting in only about 21.1g of net carbs. Cocoa powder is also a good source of magnesium, iron, and antioxidants, and it has been linked to improved heart and brain health.

Dark chocolate is another keto-friendly treat, as long as it contains a minimum of 70-85% cocoa solids. It is a good source of antioxidants and essential nutrients, and it has been associated with a reduced risk of heart disease due to its ability to lower blood pressure.

When it comes to vegetables, keto-friendly options include those that are non-starchy and grow above ground, such as avocados, leafy greens (spinach, kale, lettuce), cucumbers, zucchini, broccoli, cabbage, and asparagus. These vegetables are low in calories, high in fibre, and nutrient-dense, making them the perfect keto-friendly carb source.

By incorporating these keto-friendly carb sources into your diet, you can still enjoy a variety of flavours and textures while adhering to the low-carb requirements of the ketogenic diet.

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