Targeted Keto: Choosing The Right Carbs For Your Diet

The targeted ketogenic diet (TKD) is a version of the standard keto diet (SKD) that allows for more carbohydrates in your diet. TKD is designed for athletes who want to improve their performance and enhance their recovery. 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 in the form of dextrose or glucose. This type of carbohydrate is important because it is quickly burned during exercise or stored as muscle glycogen.

Targeted keto is for athletes who want to improve their performance and recovery

Targeted keto is a variation of the standard ketogenic diet, which is a high-fat, low-carb, moderate-protein diet. Targeted keto is designed for athletes who want to improve their performance and recovery by allowing them to consume carbohydrates around their workout times. This provides a boost of energy for high-intensity exercises and aids in muscle recovery.

The targeted ketogenic diet (TKD) is a compromise between the standard ketogenic diet and the cyclical ketogenic diet. On TKD, athletes increase their net carb intake to promote high-intensity exercise performance without staying out of ketosis for long periods. This makes it suitable for beginner or intermediate strength trainers and high-intensity athletes.

On TKD, athletes consume 25-50 grams of carbohydrates 30-60 minutes before their workout. These carbohydrates should be simple, easily digestible carbs such as liquids or high glycemic foods like sweet tarts, white bread, and candy bars. Dextrose and glucose are recommended as the best sources of carbs for TKD, while fructose should be avoided as it goes directly to the liver instead of the muscles.

The TKD has been shown to improve exercise performance and recovery for athletes. It provides fast-burning fuel for the muscles, replenishes muscle glycogen, decreases the perceived exertion of exercise, and boosts recovery and overall performance. Additionally, the insulin released from consuming carbs can have an anabolic effect, preventing muscle breakdown and promoting increases in lean muscle mass.

It is important to note that the timing and type of carbohydrates consumed on TKD are crucial. Consuming carbs before or during exercise, rather than after, may be more beneficial as it fuels glycolytic exercises and helps return to a ketogenic state more swiftly.

You can eat 15-50g of carbs before, during, or after a workout

The targeted ketogenic diet (TKD) is a high-fat, low-carb, moderate protein diet. It is a variation of the standard ketogenic diet (SKD) that involves the strategic consumption of carbohydrates before, during, or after a workout. The TKD is designed to improve exercise performance and aid recovery from high-intensity workouts or extended periods of activity.

On the TKD, you can eat 15-50g of fast-absorbing carbs before, during, or after your workout. This strategic carb intake provides your muscles with fast-burning fuel, enhances exercise performance, and promotes recovery. The specific amount of carbs you consume within this range may depend on factors such as your unique carb tolerance, the intensity and duration of your workout, and your overall activity level.

Simple, easily digestible carbs are recommended for TKD. Dextrose and glucose are considered the best sources, as they provide a pure source of glucose without fructose. Gummy bears, hard candies, sports drinks like Gatorade and Powerade, and natural maple syrup are also suitable options. However, it is important to avoid fructose, as it goes directly to the liver instead of the muscles.

When following the TKD, it is crucial to time your carb intake appropriately. Consuming carbs 30-60 minutes before your workout is generally recommended. This timing ensures that the carbs are readily available as fuel for your muscles during the exercise. Additionally, if your workout lasts longer than an hour, you may benefit from consuming additional carbs during the activity to maintain your energy levels.

In summary, the TKD involves consuming 15-50g of fast-absorbing carbs before, during, or after your workout. This strategic carb intake enhances your exercise performance and recovery while still allowing you to reap the benefits of ketosis. By timing your carb intake appropriately, you can maximize the benefits of the TKD and take your workouts to the next level.

The best sources of carbs are dextrose and glucose

The Best Sources of Carbs for Targeted Keto

The targeted ketogenic diet (TKD) is a low-carb, high-fat diet that allows for a small number of carbohydrates to be consumed before, during, or after a workout. This is done to improve exercise performance and aid recovery for high-intensity workouts or extended periods of activity. The best sources of carbohydrates for a successful TKD are dextrose and glucose.

Dextrose and glucose are simple sugars that are easily digestible and provide fast-burning fuel for the body. When consumed before a workout, these sugars can be burned during exercise or stored as muscle glycogen. This helps to improve performance and reduce the perceived exertion of the activity. Additionally, dextrose and glucose do not contain fructose, which tends to go directly to the liver for storage as liver glycogen instead of being used by the muscles.

To get the purest form of glucose, individuals can use dextrose supplements or glucose gel packets. These provide a pure source of glucose without any fructose, making them ideal for the TKD. Natural food sources of glucose include white potatoes or white rice, although these should be consumed in moderation as they contain higher amounts of carbohydrates.

It is important to note that consuming carbohydrates on the TKD will temporarily decrease ketone levels and may cause a brief exit from ketosis. However, working out and implementing strategies such as low-intensity cardio can help increase fat burning and facilitate a faster return to ketosis.

Avoid fructose, as it goes directly to the liver

Fructose is a high-glycemic sweetener that can cause your blood sugar levels to spike, which may kick you out of ketosis. It is also linked to an increased risk of chronic diseases such as obesity, cardiovascular disease, and diabetes.

Fructose is not converted to glucose and, therefore, glycogen. It is burned off in the liver, which halts ketone production more than any other carbohydrate. This is the opposite of what you want on a ketogenic diet.

On the targeted ketogenic diet, you want to direct carbohydrates to your muscles, not your liver. Therefore, you should avoid fructose, as it goes directly to the liver to replenish liver glycogen. The highest fructose foods tend to be natural foods like fruit and honey.

Instead, opt for dextrose and glucose. The best sources of carbs for a successful targeted ketogenic diet include gummy bears, hard candies, Gatorade, Powerade, and natural maple syrup. However, these options still contain a decent amount of fructose.

To get the purest form of glucose, try supplementing with dextrose tablets or glucose gel packets. These will provide you with a pure source of glucose without any fructose, making them the cleanest carb sources for the targeted ketogenic diet.

You can still lose weight on targeted keto

The targeted ketogenic diet (TKD) is a variation of the standard ketogenic diet (SKD) that involves consuming carbohydrates before, during, or after a workout. TKD is designed to improve exercise performance and aid recovery for high-intensity workouts or extended periods of activity. While the standard keto diet typically recommends keeping carbs low at all times, TKD allows for a targeted increase in carb intake to enhance athletic performance.

Despite this deviation from the traditional keto diet, it is still possible to lose weight on TKD. Weight loss is a common benefit associated with keto diets, and TKD is no exception. By strategically timing carb intake around workouts, individuals can experience the performance-enhancing benefits of carbohydrates while still maintaining a calorie deficit necessary for weight loss.

To lose weight on TKD, it is crucial to consume the right types of carbs at the right times and in appropriate amounts. Simple, easily digestible carbs such as liquids or high glycemic foods like sweet tarts, white bread, and candy bars are recommended before a workout. Dextrose and glucose are preferred sources, while fructose should be avoided as it can interrupt ketosis. The recommended amount is 25-50 grams of carbs, taken 30-60 minutes before exercise.

It is important to note that TKD may not be suitable for everyone. It is designed for athletes or individuals who exercise regularly and are already fat-adapted. Additionally, the performance-boosting effects of TKD may vary from person to person. For strength training, the standard ketogenic diet is usually more effective.

Furthermore, to maximize weight loss on TKD, it is essential to combine it with other healthy lifestyle habits. Getting adequate sleep, reducing stress, increasing physical activity, and consuming nutritious, whole foods are all crucial components of a successful weight loss journey on TKD.

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