Best Carb Sources For Working Out On Keto

The ketogenic diet is a very low-carb, high-fat, and moderate-protein diet that has been linked to a range of health benefits, from improved blood sugar control to decreased hunger. However, its impact on athletic performance is still a subject of debate. While some claim that keto can boost fat burning and improve endurance, others argue that it could drain energy levels and hinder muscle growth. This is because the keto diet restricts carbs, which are the body's primary source of energy, and this can negatively affect performance and energy levels, especially during high-intensity exercises. However, there is a modified keto diet called the Targeted Ketogenic Diet (TKD) that allows for carb consumption before workouts, providing a boost of energy. This diet is suitable for those who engage in high-intensity exercises or extended periods of activity.

Targeted Ketogenic Diet (TKD)

The Targeted Ketogenic Diet (TKD) is a standard keto diet supplemented with carbohydrates around workout times. It is meant for those engaging in high-intensity workouts or extended periods of physical activity. TKD can help improve exercise performance and aid recovery. It is suitable for beginner or intermediate strength trainers and high-intensity athletes.

How TKD Works

TKD provides muscle cells with fast-burning fuel for maximum effort activities lasting between 10 seconds and 2 minutes. Carbohydrates become essential after around 10 seconds of near-maximal effort, as muscles start relying on glucose for energy instead of the phosphagen system. Fats and ketones, burned at a slower rate, are used during low to moderate-intensity exercises lasting longer than 2-3 minutes, such as cycling or jogging.

Benefits of TKD

The targeted ketogenic diet offers similar benefits to the traditional keto diet, including weight loss, improved appetite control, stable energy, lower blood sugar and insulin levels, enhanced fat burning, and enhanced cognitive performance. Additionally, TKD can enhance exercise performance by providing a small amount of fast-absorbing carbs before, during, or after intense workouts, helping to fuel the session and replenish glycogen stores.

What to Eat on TKD

It is recommended to consume 25-50 grams of carbohydrates 30 minutes before exercise. Simple, easily digestible carbs such as liquids or high glycemic foods are suggested. The best sources of carbs for TKD are dextrose and glucose, while fructose should be avoided as it replenishes liver glycogen instead of muscle glycogen. Some good carb sources include gummy bears, hard candies, Gatorade, and natural maple syrup.

Impact on Ketosis

Consuming carbs before a workout will decrease ketone levels, and some people may find themselves out of ketosis for a few hours afterward. However, working out increases insulin sensitivity and activates glucose transporters, helping to get back into ketosis. Low-intensity cardio and MCT supplements can also help boost ketone levels.

Who Should Implement TKD?

TKD is suitable for beginner or intermediate weight lifters, athletes, or those training at high intensities. It provides a performance boost and helps build lean muscle mass while keeping body fat down. However, after following the keto diet for 1-2 months, the body may adapt, and the extra carbs may no longer be necessary.

Cyclical Ketogenic Diet (CKD)

The Cyclical Ketogenic Diet (CKD) is a form of carb cycling or keto cycling. On this diet, you eat high-carb foods for one or two non-consecutive days per week, and on the other days, you follow a Standard Keto Diet (SKD). The SKD is a very low-carb diet, with approximately 55-75% of calories from fat, 20-30% from protein, and less than 10% from carbs.

On the high-carb days of the CKD, you can consume 300-400 grams of carbs if you're eating 2000 calories a day. This number can be even higher if you're very active. It's important to note that dietary protein remains constant, as it's essential for maintaining muscle, healing wounds, creating immune cells, and more.

The CKD is popular among athletes as it can enhance exercise performance and aid in recovery. It may also help with weight management and make sticking to the keto diet easier. However, it's important to note that there isn't extensive research on the CKD, so the benefits are somewhat speculative.

• Exercise enhancement: The extra carbs can provide the glucose needed for longer, harder efforts like marathons, obstacle racing, and high-intensity interval training (HIIT).
• Weight management: Carb cycling may help regulate weight in the long run by influencing the release of leptin, a hormone that promotes satiety and weight regulation.
• Improved athletic performance: The added carbs can boost energy levels for workouts that require short bursts of energy, like HIIT, sprinting, and agility training.
• Potential muscle gains: Insulin levels rise after consuming carbohydrates, and bodybuilders can take advantage of this to stimulate muscle growth.
• Added fiber increases gut microbiota: Cyclical keto includes high-fiber foods like whole grains, vegetables, nuts, and beans, which can have a positive impact on gut health.

It's important to note that the CKD may not be suitable for everyone, especially those at risk for diabetes or sensitive to carbohydrates. It's recommended to consult a healthcare provider before starting this or any other diet, especially if you have a medical condition.

High-intensity activities and keto

The ketogenic diet is not ideal for high-intensity activities, as it restricts carbs, which are one of the fastest fuel sources for the body. When muscles don't have enough sugar, their ability to function at high intensity is impaired. This happens because, after around 10 seconds of near-maximal effort, muscles start relying on glucose for energy, using a metabolic pathway called glycolysis.

However, there is a modified keto diet called the Targeted Ketogenic Diet (TKD), which allows you to eat carbs before your workouts to give you an energy boost. Eating 25-50 grams of easily digestible carbs 30-60 minutes before a workout will temporarily take you out of ketosis but won't derail your diet. The TKD is meant to improve exercise performance for high-intensity workouts or extended periods of activity. It is most suitable for beginner or intermediate strength trainers and high-intensity sporting athletes.

Another option is the Cyclical Ketogenic Diet (CKD), which includes five to six days of a standard keto diet, followed by one to two days of high-carb intake. This diet is helpful for bodybuilders and high-intensity athletes.

If you are doing high-intensity exercises such as sprinting, boxing, swimming laps, or jumping rope, a low-carb ketogenic diet may not be the best choice. Instead, incorporate low-intensity, steady-state activities such as jogging, biking, rowing, or yoga into your workout routine to get the most out of the ketogenic diet.

Endurance activities and keto

The ketogenic diet is often associated with rapid weight loss and improved health. However, its impact on exercise performance is more complex, especially when it comes to endurance activities. While some claim that keto can enhance endurance, others argue that it could negatively affect energy levels and endurance capacity.

The Impact of Keto on Endurance Activities

Endurance athletes, such as long-distance runners, cyclists, and triathletes, rely on a combination of carbohydrate and fat metabolism to fuel their training and competitions. The keto diet's very low carbohydrate intake can impact the body's ability to utilize carbohydrates for energy during endurance exercises.

During endurance activities, the body typically relies on a mix of carbohydrate and fat metabolism to meet its energy demands. However, with keto adaptation, the body shifts towards preferential fat burning, sparing carbohydrate stores. This shift can be beneficial for endurance athletes as it provides a more abundant and efficient fuel source, potentially improving endurance capacity.

The Benefits of Keto for Endurance Athletes

Several studies have suggested that keto can improve endurance performance and body composition in endurance athletes. A study involving 20 endurance athletes found that adhering to a ketogenic diet for 12 weeks led to enhanced performance, improved body composition, and increased fat burning during exercise. Additionally, increased levels of ketone bodies from supplements have been linked to faster muscle recovery and reduced protein breakdown following endurance exercise.

The Challenges of Keto for Endurance Athletes

However, there are also challenges associated with keto for endurance athletes. Some research indicates that keto can impair energy utilization and lead to faster time to exhaustion during endurance activities. This is especially true for exercises that rely on carbohydrate metabolism, such as high-intensity interval training or sprinting. Additionally, the initial phase of keto adaptation can result in decreased energy levels and reduced exercise capacity, which gradually improves over time.

Strategies for Combining Keto and Endurance Activities

For endurance athletes interested in adopting a keto diet, there are several strategies to consider:

• Targeted Ketogenic Diet (TKD): This approach involves consuming a small amount of carbohydrates (25-50 grams) 30-60 minutes before a workout. This strategy can provide a boost of energy without completely disrupting ketosis.
• Cyclical Ketogenic Diet (CKD): This method includes 5-6 days of a standard keto diet followed by 1-2 days of higher carbohydrate intake. This allows for a mental break from the strict keto regimen and can be beneficial for endurance athletes who require occasional carbohydrate refueling.
• Standard Ketogenic Diet (SKD): Starting with a standard keto diet (less than 35 grams of carbs per day) and assessing its impact on endurance performance is recommended. If endurance capacity is maintained or improved, there may be no need to modify the diet.
• Supplementation: Exogenous ketone supplements, MCT oil, and certain no-carb supplements (e.g., creatine, taurine, beta-alanine) can be beneficial for endurance athletes on a keto diet. These supplements can provide an energy boost, enhance exercise capacity, and support overall performance.

In conclusion, while the ketogenic diet may offer benefits for endurance athletes, it is important to carefully consider the potential challenges and implement appropriate strategies to ensure optimal performance. Combining keto with endurance activities requires a thoughtful approach to nutrition and supplementation, taking into account individual responses and performance goals.

Macronutrients and keto

The ketogenic diet is a very low-carb, high-fat, and moderate-protein diet. It typically involves restricting carb intake to less than 50 grams per day, which means consuming fewer carbs than the body needs to function. This restriction causes the body to go into a metabolic state called ketosis, where it burns fat for energy instead of carbohydrates. While this can lead to weight loss and have other health benefits, it can also affect athletic performance, especially for high-intensity activities.

When it comes to macronutrients, the keto diet emphasizes fat and protein over carbohydrates. Here's how each of these macronutrients plays a role in the keto diet:

Fat

On the ketogenic diet, fat consumption is crucial. Eating too much fat can lead to weight gain, while eating too little can result in rapid weight loss and hunger. To optimize fat intake, individuals should adjust their fat consumption based on their goals. For weight gain, increase fat intake to create a calorie surplus, and for weight loss, decrease fat intake to create a calorie deficit.

Protein

Protein is the top priority when creating a keto diet plan for active individuals. Protein improves satiation, stimulates muscle protein synthesis, and has a higher thermic effect than other macronutrients. The recommended protein intake for athletes and regular exercisers is 1.4-2 grams per kilogram of lean body mass. For those trying to lose weight, a higher protein intake of around 2.2 grams per kilogram of lean body mass is suggested. Keto athletes may also benefit from higher protein intakes as their bodies can use the excess protein to provide glucose for their muscles.

Carbohydrates

Carbohydrates are typically restricted on the keto diet, but they can be strategically added for those engaging in high-intensity exercises. There are three methods to do this: increasing the daily carb limit, implementing a Targeted Ketogenic Diet (TKD) by consuming easily digestible carbs before a workout, or including carb refeeding days through a Cyclical Ketogenic Diet (CKD). The TKD and CKD approaches are especially beneficial for exercise beginners and athletes or individuals who exercise at high intensities.

In summary, the ketogenic diet requires careful consideration of macronutrient intake. By adjusting fat, protein, and carbohydrate consumption, individuals can optimize their diet for their specific goals, whether it's muscle gain, improved exercise performance, or fat loss. However, it's important to note that the keto diet may not be ideal for high-intensity activities and maximizing muscle growth due to the restricted carbohydrate intake.

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