Carb-Loading Strategies For Athletes On The Keto Diet

Carb cycling, or carbing up, is an important part of the ketogenic diet, especially for athletes. The keto diet is a low-carb, high-fat eating style, and while it is useful for fat loss, it cannot sustain high-intensity exercise. To follow the keto diet properly, one must restrict daily carbohydrates to 20-30g of net carbs. However, during high-intensity exercise, the body relies on glucose for fuel, and so athletes need to supplement with carbs. This can be done through the cyclical ketogenic diet (CKD) or the targeted ketogenic diet (TKD). The CKD involves a full day or two of high-carb consumption, while the TKD is better for beginners or those doing ultra-endurance exercise. For those who are not athletes, carbing up can be counterproductive to weight loss goals.

Carb cycling on a high-fat, low-carb keto diet

Carb cycling is a flexible dietary plan that involves alternating between low- and high-carb days. Carb cycling on a high-fat, low-carb keto diet can be achieved through cyclical ketosis, which is built into the Bulletproof Diet. This approach allows you to pick one day per week to eat more high-quality carbs (approximately 150 grams of net carbs).

On a cyclical ketogenic diet, you would typically follow a standard keto diet for 5-6 days of the week, and then have 1-2 days of higher carb consumption. During the standard keto days, it is recommended to consume 20-50 grams of carbs per day, with healthy fats delivering 65-90% of your total calorie intake. Proteins should make up around 10-30% of your total calories, while carbs are restricted to under 5%.

On the refeeding days, you would increase your carb consumption so that carbs comprise 60-70% of your total calories. Protein should account for 15-20% of your total calories, and fats 5-10%. It is important to get your carbs from healthy, complex sources such as whole-wheat pasta, brown rice, sweet potatoes, beans, and quinoa.

Cyclical keto may offer several benefits, such as supporting weight loss, improving athletic performance, and promoting muscle growth. It can also help to break the monotony of dieting and make the keto diet easier to stick to in the long run. However, it is important to note that research on the cyclical keto diet is limited, and it may not be suitable for everyone. It is always recommended to consult with a healthcare professional before starting any new diet.

The cyclical ketogenic diet (CKD)

The CKD involves eating only up to 50 grams of carbs for 5-6 days in a week (usually weekdays) and then having a higher carb intake for the remaining 1-2 days (usually the weekend). These days of eating more carbs are called refeeding days or carb-loading days.

On the high-carb days, if you eat a 2000-calorie diet, you will be consuming 300-400 grams of carbs, and if you are very active, that number can be even higher. It is recommended to focus on complex carbohydrates like sweet potatoes, chickpeas, beets, butternut squash, and grains.

The benefits of the CKD include:

• Improved athletic performance: The extra carbs can help enhance exercise performance, especially for longer, harder efforts like marathons, obstacle racing, and high-intensity interval training (HIIT) that demand glucose for energy.
• Potential muscle gains: Insulin levels rise after consuming carbohydrates, and bodybuilders take advantage of this to stimulate muscle growth.
• Weight regulation: Carb cycling may help regulate weight in the long run by influencing the release of leptin, a hormone that regulates satiety and appetite.
• Easier to stick to the keto diet: The CKD can make it easier to stick to a very low-carb keto diet in the long run, as you can think of carb refeeding days as "mini-breaks".
• Increased gut microbiota: The addition of fiber-rich foods on high-carb days can increase gut microbiota diversity, which is linked to good health.

However, it is important to note that the CKD is not suitable for everyone, especially those with medical conditions such as diabetes, obesity, or epilepsy. It is recommended to consult with a healthcare provider before starting any new diet.

Carb-loading strategies

Carb-loading is an important part of the cyclical ketogenic diet (CKD). This strategy involves a period of high-carbohydrate consumption, typically lasting 1-2 days, which aims to refill muscle and liver glycogen stores. This approach is particularly beneficial for athletes or individuals engaging in high-intensity workouts multiple times a week. Here are some detailed strategies for effective carb-loading while following a keto diet:

Timing and Duration:

• The standard CKD format involves 5-6 days of ketogenic dieting followed by 1-2 days of high-carb eating. However, some people experiment with longer cycles, such as 10-12 days of ketogenic dieting and 3-4 days of carb loading.
• The carb-loading phase should begin immediately after an intense workout session for optimal results. Consuming a large amount of liquid carbs right after training is recommended.
• The duration of the carb-load is critical. Generally, a minimum of 24 hours is needed to achieve optimal glycogen levels, but 36 hours of carb-loading can lead to even higher levels of muscle glycogen compensation.

Amount of Carbohydrates:

• The amount of carbohydrates consumed during the carb-load is crucial. The recommended intake is 8-10 grams of carbohydrates per kilogram of lean body mass during the initial 24 hours. This amount ensures that carbohydrates make up 70% of the total caloric intake.
• During the second 24 hours of carb-loading, decrease carbohydrate intake by about 10%. Aim for 5 grams of carbohydrates per kilogram of lean body mass, which will make up around 60% of total calories.

Type of Carbohydrates:

• During the first 24 hours of carb-loading, focus on consuming high glycemic index (GI) foods such as simple sugars. This promotes higher levels of glycogen resynthesis.
• In the second 24 hours, switch to lower GI carbohydrates like starches, vegetables, whole grains, peas, blueberries, lentils, and black beans. This helps promote higher overall glycogen resynthesis while minimising the risk of fat gain.

Other Macronutrients:

• During the carb-loading phase, fat intake should be kept relatively low. In the first 24 hours, aim for 15% of total calories from fat, and in the second 24 hours, reduce it to around 7-8%.
• Protein intake should be maintained at a consistent level throughout the carb-loading phase, aiming for approximately 1 gram per pound of body weight. This will make up about 15% of total calories in the first 24 hours and 25% in the second 24 hours.

Training and Exercise:

• The type of exercise performed before the carb-load is important. For optimal results, it is recommended to work the whole body during the workout prior to the carb-loading phase.
• High-intensity exercises, such as weight training, sprint training, and anaerobic exercises with repeated intervals, are ideal for depleting glycogen stores and promoting the need for carb-loading.

Sample Schedule:

• Friday: Perform a full-body workout and begin the carb-loading phase immediately afterward.
• Saturday: Continue carb-loading throughout the day.
• Sunday: Return to the keto diet for brunch and perform another workout in the afternoon.
• Monday: You should be back in ketosis by midday.

High-intensity training and keto

Fuel for High-Intensity Workouts

During high-intensity exercise, the body relies primarily on glucose for fuel, which comes from carbohydrates. When following a keto diet, your carb intake is restricted, which can impact your energy levels and performance during high-intensity workouts.

Performance Impact

Studies have shown that a ketogenic diet can reduce athletes' performance in high-intensity exercises. The lack of carbohydrates may hinder your ability to perform at peak levels during rigorous activities. However, this impact may be temporary as your body adjusts to using fat as its primary fuel source.

Carbohydrate Needs

Even on a keto diet, it's important to understand that you may need a slightly higher amount of carbohydrates in your body if you engage in high-intensity workouts. This extra carb intake will provide the energy boost needed for these intense workouts without compromising your keto progress.

Recommended Workout Types

While on a keto diet, it is generally recommended to stick to moderate-intensity workouts. Low-intensity steady-state (LISS) cardio exercises, such as walking, running, cycling, or swimming, are often more comfortable and sustainable for people on a keto diet. However, high-intensity interval training (HIIT) exercises like burpees, sprints, and mountain climbers can still be performed while in ketosis.

Ketogenic Diet Variations

If you're an athlete or engage in high-intensity workouts regularly, you may benefit from variations of the keto diet, such as the cyclical ketogenic diet or the targeted ketogenic diet. These diets involve strategic periods of higher carbohydrate consumption to replenish muscle glycogen stores and maximise performance.

Key Takeaways

• High-intensity training on a keto diet can be challenging due to the restricted carbohydrate intake.
• Studies suggest that keto may negatively impact performance in high-intensity exercises.
• You may need a slightly higher carb intake to fuel your workouts without compromising your keto progress.
• Moderate-intensity and low-intensity exercises are generally better tolerated on a keto diet.
• Variations of the keto diet, like the cyclical or targeted ketogenic diets, can be considered for athletes or highly active individuals.

How to get back into ketosis after a carb-up

So, you've had a carb-heavy meal and now you want to get back into ketosis? Don't worry, it's totally possible and here are some tips to help you get there.

Give Yourself a Break

It's normal to fall off the keto wagon sometimes, so don't be too hard on yourself. Remember, it's not the end of your keto journey. If you've gained weight, it's likely just water weight and bloating, which will level out once you're back in ketosis.

Test Your Ketone Levels

Use a ketone meter to test your ketone levels the next day. You might find that you're still in ketosis, just at a lower level. This is more likely if you've been on the keto diet for a while and your body has become keto-adapted.

Get Back on Track

Return to your healthy keto diet and monitor your daily carb and calorie intake. This is crucial for getting back into ketosis.

Try Intermittent Fasting

Intermittent fasting can help kickstart ketosis. Simply extend the time between your last meal of the day and your first meal of the next day. For example, skip breakfast or dinner. Most fasts last 13-18 hours, but some people try a full 24- or 48-hour fast.

Increase Your Water Intake

Drink plenty of water during your keto reboot. This will help you feel fuller and reduce hunger cravings. Also, since your body will be flushing out water, drinking more will prevent dehydration and headaches.

Be Mindful of Electrolytes

Drinking too much water can flush out important minerals like sodium, calcium, magnesium, and potassium. To prevent this, snack on salty keto-friendly foods like roasted almonds, pepperoni, and olives. Bone broth is also a great option, as it contains electrolytes.

Take Exogenous Ketones

Your body may need some help producing ketones again. Try taking exogenous ketone supplements, such as MCT oil or MCT oil powder, to give your body an extra ketone boost.

Exercise

Exercise helps your body use up glucose quickly. You don't need to run a marathon, just increase your normal routine a little. Be careful not to overdo it, as overtraining can release stress hormones that raise blood sugar and make ketosis harder to achieve.

Get Quality Sleep

When you're sleeping, your body has a better chance to reset and repair itself. Aim for at least eight hours of quality sleep per night.

Remember, it can take up to three days to get back into ketosis, but with these strategies, you'll be back on track in no time.

Frequently asked questions