Carbs And Keto Weight Training: How Many?

The ketogenic diet is a low-carb, high-fat eating plan that has been used to treat specific medical conditions for centuries. In recent years, it has gained popularity as a potential weight-loss strategy. While on the keto diet, it is important to be mindful of your carbohydrate intake, especially if you are also engaging in physical activity and weight training.

When you drastically reduce carbs and enter ketosis, your body undergoes various changes, and some of these can impact exercise performance. For instance, high-intensity anaerobic workouts that rely on glycogen (derived from carbs) can be affected. This includes weight training, sprinting, and certain sports. However, this doesn't necessarily hinder fat-burning or body recomposition goals.

To maintain peak performance while on the keto diet, you can consider a modified version like the Targeted Ketogenic Diet (TKD) or Cyclical Ketogenic Diet (CKD). TKD involves consuming a meal with 20-50 grams of net carbs 30-60 minutes before exercise, providing a boost of energy for the upcoming activity. On the other hand, CKD or carb cycling involves a low-carb keto diet for most days and a higher-carb, low-fat diet for 1-2 days, allowing for muscle glycogen replenishment.

It is important to listen to your body and adjust your diet and exercise routine accordingly. Additionally, proper hydration and maintaining adequate electrolyte levels are crucial when combining the keto diet with physical activity.

The best time to eat carbs is 30-60 minutes before a workout

If you are eating a keto diet, you are likely counting carbohydrates obsessively, afraid that even a few extra grams of carbs will kick you out of ketosis. However, if you are exercising, you can stop worrying. Exercise that demands glycogen gives you a pass to eat more carbs, even on a keto diet.

The reality is that being in ketosis is not a magic key to fat loss. It is a key to better satiety, which can then lead to fat loss. On a keto diet, you don't feel as hungry as you do when you're eating a high-carb, low-fat diet, which means you will eat less.

If you feel sluggish during your workouts, there are two ways to add carbohydrates to your keto diet without losing the benefits of being in ketosis:

• Eat carbs post-workout. In the post-workout window—30 minutes to 2 hours after activity—your muscles are like sponges, ready to absorb the carbs to replenish the muscle glycogen.
• Cycle carbs in, one day per week. If you're an athlete or just someone who wants to make keto a long-term lifestyle, try the cyclical ketogenic diet. On that plan, you eat more carbohydrates one day per week.

The goal is metabolic flexibility, where you're not scared of not being in ketosis. Having your carbs once a week may pause ketosis for a few days, but for an athlete, it's not critical to be in ketosis 100% of the time. The benefits of being in ketosis more often than not will far outweigh any damage caused by having a few more carbs one day a week.

When it comes to sports nutrition, carbohydrates are the king macronutrient. Complex carbs are the best possible fuel source for any physical activity. However, simple carbs can still be handy and deliver a quick energy burst pre-workout.

As a general guideline, complex carbs should be consumed two to three hours before exercising, regardless of whether you're strength training, doing cardio, or playing sports. Examples of complex carb-rich foods include rolled oats, buckwheat, whole-wheat bread, lentils, beans, whole-wheat pasta, blueberries, raspberries, apples, potatoes, and yams.

Since simple carbs are digested much faster than complex carbs and are readily absorbed by your blood cells, they can be ingested 30 to 60 minutes before a workout to provide a quick, efficient energy source. Examples of faster-absorbing carbs include fruit smoothies, bananas or other fruits, crackers, rice cakes, and dried fruit.

If you are prone to getting exercise-induced acid reflux, keep your pre-workout meal light and lengthen the window between your last meal and your workout. On the other hand, if you feel dizzy, lethargic, or fatigued from working out on an empty stomach, you may want to shorten that window, eating roughly 90 minutes before hitting the gym.

The TKD diet is a good option for athletes

The targeted ketogenic diet (TKD) is a good option for athletes. TKD is a ""compromise" between a standard ketogenic diet (SKD) and a cyclical ketogenic diet (CKD). It is designed to improve exercise performance for high-intensity workouts or extended periods of activity. TKD involves consuming a small number of fast-absorbing carbs before, during, or after intense workouts. This can help fuel the session and replenish glycogen stores, preventing low blood sugar and staving off exercise fatigue.

The benefits of TKD include weight loss, improved appetite control, stable energy, lower blood sugar and insulin levels, enhanced fat burning, enhanced cognitive performance, and cleaner energy production. It is important to note that the performance-boosting effects of TKD are highly individual and may not work for everyone. Additionally, TKD may not be suitable for strength training and muscle building, as the latest research suggests that a ketogenic diet can promote lean mass gain without the need for additional carbs.

To implement TKD, it is recommended to start with SKD first and ensure fat adaptation, which typically occurs several weeks into the keto diet. The amount of carbs consumed on TKD can vary from 15 to 50 grams of fast-absorbing carbs such as dextrose, glucose, white potato, or white rice. It is important to avoid fructose, as it can interrupt ketosis. The timing of carb consumption is crucial, with most people finding that consuming carbs 30-60 minutes before exercise provides the best performance.

In summary, TKD is a good option for athletes who perform high-intensity or glycogen-depleting exercises. It provides the benefits of a standard ketogenic diet while also improving exercise performance. By consuming a small number of carbs around workout times, athletes can enhance their workouts without compromising the benefits of ketosis.

Avoid fat before and after exercise

If you're on a keto diet, you might be worried about consuming fat before and after your workout. Here's a detailed guide to help you navigate this concern:

Understanding Ketosis and Exercise

Ketosis is a metabolic state where your body burns fat for energy instead of carbohydrates. When you're in ketosis, exercising becomes an even more powerful tool for weight loss as it depletes your glycogen stores, forcing your body to metabolise fat. This is why exercising while on a keto diet can lead to accelerated weight loss.

Timing Your Carb Intake

The key to successfully incorporating exercise into your keto routine is timing your carbohydrate intake strategically. It is recommended to consume carbohydrates 30 to 60 minutes before an intense workout. This provides your body with the fuel it needs to power through the session. However, be mindful that consuming too many carbs can kick you out of ketosis.

Pre-Workout Meals

To ensure you have the energy to perform at your best, consider having a small meal or snack before your workout. This should include healthy fats, protein, and carbohydrates. Here are some pre-workout meal ideas:

• An egg white omelette with spinach and feta cheese
• Cottage cheese with low-sugar berries
• A fruit smoothie with plain Greek yoghurt, blueberries, and chocolate keto whey protein
• Keto cloud bread with half a mashed avocado
• Low-carb hummus with cherry tomatoes and low-carb veggies
• Homemade trail mix with cashews, coconut flakes, and dark chocolate

Post-Workout Meals

After your workout, it's important to refuel your body with the right nutrients. This is when you can consume the remaining carbohydrates from your daily allowance. For example, you could have a cup of walnuts and hazelnuts with a small amount of berries. Just make sure to always pair your carbs with protein to support muscle growth and repair.

Supplements

To enhance your keto workout routine, consider taking supplements such as caffeine, creatine monohydrate, beta-alanine, or L-Citrulline. These can help improve your exercise performance, increase muscle mass, and boost endurance.

Listen to Your Body

Remember that everyone's body is different, and you need to find what works best for you. If you're feeling sluggish or experiencing subpar energy levels, adjust your workout routine, increase your nutrient-dense food intake, or add more carbs before intense training.

Listen to your body and adjust your diet and exercise routine

Listening to your body is a crucial aspect of maintaining a healthy diet and exercise routine. It involves paying attention to your body's signals and making adjustments to your routine accordingly. Here are some tips to help you listen to your body and adjust your diet and exercise routine:

• Increase Body Awareness: Develop a greater awareness of your physical sensations, emotional state, and mental state. This includes understanding what it feels like to be hungry, satiated, or experiencing discomfort. By tuning into these signals, you can make more informed decisions about your diet and exercise routine.
• Mindful Eating: Avoid eating while distracted, such as in front of the TV or while working. Instead, practise mindful eating by giving your full attention to the food you are consuming. This helps you pay attention to how your body feels before, during, and after eating, allowing you to make more conscious food choices.
• Exercise Awareness: Pay attention to how your body feels during physical activity. Be mindful of your breathing, core, form, technique, and the physical space around you. This can help prevent injuries and improve your overall workout experience.
• Recognise Emotional Cues: Emotions often manifest as physical sensations. For example, a sudden sense of fear may cause your stomach to drop. By recognising and acknowledging these emotional cues, you can gain a better understanding of your body's needs.
• Find Your Baseline: Understand your body's baseline for physical sensations, such as hunger, heart rate, breathing, and temperature. This will help you identify when something has changed and allow you to make adjustments to your diet and exercise routine accordingly.
• Start Slow: When beginning a new exercise routine, it's important to start slowly and gradually increase the intensity. This helps you build body awareness and long-term strength, and reduces the risk of injury.
• Push Through Discomfort Mindfully: Recognise the difference between challenging yourself positively and pushing yourself too hard. Listen to your body and adjust your workout intensity to avoid injury or burnout.
• Take Breaks: Allow yourself to take breaks during exercise. By doing so, you can build body awareness and trust, and make more informed decisions about your exercise routine.
• Develop a Mindfulness Practice: Practise mindfulness by staying present and aware of your surroundings and actions. This can help you tune into your body and make more conscious choices about your diet and exercise routine.
• Find Consistency: Discover the types of exercise that bring you joy and consistency. Forcing yourself to do activities you dislike will only lead to dread and disinterest. Find what works for you and stick to it!

You can still lose weight on a TKD diet

The targeted ketogenic diet (TKD) is a variation of the standard ketogenic diet (SKD). The main difference between the two is the timing and amount of carbohydrate consumption. While SKD involves keeping carbs low at all times, TKD involves consuming carbs before, during, or after a workout.

The TKD diet can be beneficial for weight loss, improved appetite control, stable energy, lower blood sugar and insulin levels, enhanced fat burning, and enhanced cognitive performance. It is important to note that these benefits are similar to those of the SKD, but may be present to a slightly lesser extent with TKD.

When following the TKD diet, it is crucial to consume the right types of carbs at the right times and in the appropriate amounts. The recommended amount of fast-absorbing carbs to consume before, during, or after a workout is 15-50 grams. These carbs can be in the form of dextrose powder or simple starches like white rice or white potatoes. It is important to avoid fructose on a TKD as it can cause insulin resistance, obesity, and liver disease.

Additionally, TKD may be particularly beneficial for athletes or individuals who engage in high-intensity exercises such as Crossfit, high-intensity interval training (HIIT), or sprinting. The extra carbs around the workout can help fill glycogen stores, prevent low blood sugar, and reduce exercise fatigue.

In conclusion, the TKD diet can be an effective approach for weight loss, enhanced exercise performance, and improved overall health. However, it is important to note that individual results may vary, and it is always recommended to consult with a healthcare professional before starting any new diet or exercise regimen.

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