Ketosis: Post Workout Carb Timing: Thomas DeLauer

Ketosis: Post Workout Carb Timing: Thomas DeLauer

Ketosis: Post Workout Carb Timing: Thomas DeLauer

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so when should you have cards and how many carbs should you have when you’re in ketosis particularly if you’re working out it’s a question that I get asked a lot how many carbs do I have post-workout and how many carbs should I have if I’m doing cardio versus weight training well I’m going to explain all this I’m going to give you two very clear paths that you can go down when it comes to timing the carbohydrates within your ketogenic or very low carb diet but first off as always they have to do a brief explanation of ketosis for those that are just joining in alright so ketosis is when you deprive your body of dietary carbohydrates to the point where it has no choice but to utilize fats as a source of fuel so essentially you’ve depleted all of your glycogen all of your carbohydrates and your body starts to convert fats into ketone bodies hence the word ketosis all right now let’s talk about the workouts so when it comes to carb intake and surrounding your workouts we have to look at the fact there are two different kinds of workouts two different kinds of people that work out all right we’ve got the cardio group the aerobic group the runners the bikers the triathletes all of that okay then we have the weight lifters we have the anaerobic trainers so aerobic versus anaerobic two very different worlds even though they are both healthy okay so when you’re in ketosis and you’re doing a lot of cardio you don’t need to worry about carbohydrates you see what a lot of people think is that they still need to carb up before their runs we need to carb up before their long bike rides or carb up if they’re training for a triathlon not true you see our body utilizes the beta-oxidation which is the metabolism of fats for fuel anyway when we’re doing cardio now as studies have shown that during ketosis nothing is affected okay there was one particular study that took a look at endurance athletes that were in ketosis and there was actually no change in their performance at all whether they’re in ketosis or not meaning that the low intensity aspect of endurance training does not require carbohydrates so you don’t have to worry about it at all it doesn’t affect it in fact it actually enhances ketosis if you just stay away from the carbs when your endurance training now we have the other group of people that okay we have the weight trainers and one thing that you should know when you’re in ketosis is that yes ketosis will affect the poor of an aerobic activity it’s one thing that I’ve noticed myself if I go on a very low carb diet or if I’m in ketosis my standards change I accept the fact that I’m gonna have lower standards when it comes to my weight training my lifts are going to be lower my lifting endurance is probably going to be a little bit less and I might fatigue quicker and it might take me longer to recover but you know what I’m okay with it because quite frankly I love the way I feel in ketosis and I love the way my body recovers in ketosis but for some it may be difficult to accept that your strength may change and that’s why this is important for you to listen to because if you time your carbohydrates right you can affect that in a positive way to where you don’t feel so bad those two different strategies here the first one is called a targeted ketogenic approach this targeted ketogenic approach is all about allocating your carbs directly before your workout okay studies have looked at this and it’s pretty interesting you’re essentially having just enough carbohydrates to kick you out of ketosis right before your workout just barely enough that way when you get into your workout you’re burning through the extra carbohydrates you’ve consumed and transitioning slowly back into ketosis by the time you’re three-quarters of the way through your workout or so now you can see the obvious benefit to that you’ve got carbohydrates you probably have more strength your recovery might be good but there’s also one very obvious drawback you’re kicking yourself out of ketosis for a short amount of time and even if it’s just for a few minutes you start losing some of the benefits of ketosis but if you’re going into ketosis purely for a stetic reasons and strength reasons then this is fine but if you’re trying to get more the cognitive and health benefits you probably want to be in ketosis for a longer period of time because in my opinion I like being in ketosis longer I think the benefits truly come when you have a large surge of ketones coming after being in ketosis for extended periods of time but once again if performance is your thing have some carbs before your workout and then you’re off to the races you just might feel a little bit nauseous you might feel a little bit of that keto flu kind of symptom as you’re coming out of your workout now what’s the next strategy this one’s a little bit more advanced for those of you that have done ketosis before or for those of you that are looking for a slightly different approach this is called a cyclical ketogenic diet what this means if you go longer periods of time enjoying the benefits and the joys of ketosis for you ever truly try to refeed or have carbs I’m talking about having maybe some cards a larger amount of carbs like a day of carbs one maybe two times every 10 to 14 days basically it requires you to know your body a little bit more you see you go into ketosis you enjoy the benefits of deep ketosis for five to seven days and then you carb back up and you enjoy filling up your muscles with glycogen so that you have carbohydrates to last you for the next five to seven days even once you’re back in ketosis you see ketosis doesn’t always burn through all your muscle glycogen a lot of times it just burns through your liver glycogen and still leave strength in the muscles so this requires you to know your body let me put it down in an example form she I require like eight days and I don’t need that many carbs so if I have a refeed with maybe 150 grams of carbs I know that after about eight days is when I start to decline so I need to reseed maybe every eight to ten days with a small amount but someone else may burn out after three days someone else may burn out after two weeks so it really requires you know how many carbs your body can handle before you start losing strength after a period of time my recommendation that you on that keep a log okay keep a strength log so you can have a clear defined data-driven response to how your body responds to carbs that way you can reap the benefits of everything now for those of you that are really just wanting to bite the bullet and stick with it you will find that after three or four weeks of deep ketosis you don’t crave those carbs post or pre workout anymore you just feel pretty darn good but the way that you are so in summation what we found through a lot of research is that pre-workout carbs are probably the safest bet to not kick you out of ketosis too bad we do have to be cognizant of post-workout carbs though here’s the thing post-workout we’re very insulin sensitive which means any carbohydrates that we do consume can kick us out of ketosis much much easier post-workout we also find that free fatty acid availability and oxidation decreases post-workout meaning your body has less ability to convert that into ketones meaning your body is in a very very finely tuned position to want to run on carbs at that point and you need to pay attention that you don’t give it what it wants at that point you fight it just a little bit so that it creates those keto so post-workout don’t have the carbs you see we always seem to think that this post-workout window is the most important thing wrong it doesn’t really matter at the end of the day it’s about keeping your ketone levels elevated and getting the right kind of foods throughout the course of the day versus just surrounding your workout so I encourage you to experiment with both of these give them a try and you’ll see how you feel and as always make sure you comment and let me know other videos you want to see whether it’s in the world of ketosis whether it’s in the world of veganism whatever the case may be you want to make sure you let me know that I can fill them as always keep it locked in here all my videos

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Ketosis: Post Workout Carb Timing: Thomas DeLauer

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Ketosis: Post Workout Carb Timing: Thomas DeLauer

Ketosis Overview

When the body turns to burning fat it creates molecules called ketones

Ketones are created when the body breaks down fats, creating fatty acids, and burned off in the liver in a process called beta-oxidation

End result of this process is the creation of ketones, which are used as fuel by the muscles and brain

In simpler terms, since you have no more glucose or glycogen, ketosis kicks in and your body will use your stored/consumed fat as energy

Pre/Post Workout Nutrition

Studies have looked at post workout timing and its effects on strength and hypertrophy

Show that as long as you’re getting enough of the right nutrients throughout the day, you’re not going to see much added benefit from a perfectly timed post workout meal

Whether you’re in ketosis or not, a proper daily intake will work the same as a perfectly timed post workout meal

While on a ketogenic diet, the focus should be on maintaining ketones so that you have an adequate supply and to refrain from dipping in and out of ketosis (1)

Carbs and Ketosis

Carb Intake for Different Styles of Training While in Keto

Cardio-Based Training

Those who do a lot of cardio – running, biking, marathons, etc. don’t need to worry about carb intake

Studies show that aerobic training (endurance training) isn’t affected by low carbohydrate diets

A study was done on well-trained cyclists who were on a ketogenic diet for 4 weeks

Results showed that aerobic endurance was not compromised at all.
Their bodies adapted through ketosis, limiting both glucose and glycogen stores, and using fats as the predominant energy source.

Even if you are doing very long cardio training, marathons and biking included, a ketogenic diet has been proven to be sustainable (2)

Weight training and Carb-upping

Carb intake may change if you lift weights

The only real time where ketosis can give performance loss is in exercises that need an explosive action

If you need a little boost in your performance during these, you can “carb-up”

Carbohydrates do help your performance and also help with recovery of muscles. That means faster gains, and better strength performance in your training sessions

There are two routes you can take here – TKD and CKD

TKD

A targeted ketogenic diet, where you’re intaking just enough carbs before your workout to knock you out of ketosis for the duration of your workout

How it works is that you supply a glycogen source to your muscle to use, and then once it is used up after you finish your workout you will resume a ketotic state.
• Could cause you to feel sick some of the time by being in the grey area of in/out of ketosis.

CKD

A cyclical ketogenic diet, and is a more advanced technique

It’s more for bodybuilding and competitors that want to stay on a ketogenic diet while still building muscle

In this method, you stay on a regular ketogenic diet for a period of time (usually 5 days) and then do what is known as a carb-up for a period of time (1-2 days)

In a CKD, you are essentially replenishing all of your glycogen stores for all the training you’ll do for the rest of the week, and your goal is to deplete that glycogen – essentially a refeed period (3,4)

In Summation

Research suggests that carbs consumed before or after exercise should not negatively affect ketosis

However, some individuals may find that they drop out of ketosis transiently due to the ingestion of pre-workout carbohydrates

After a workout, there will be a short period where insulin is elevated and free fatty acid availability for ketone production is decreased

However, as blood glucose is pushed into the muscles, insulin should drop again allowing ketogenesis to resume within several hours

Post-workout carbs might be expected to have a greater effect on ketosis, in that insulin levels will most likely be higher than are seen with pre-workout carbs
• Kicks you out of ketosis easier because insulin sensitivity is so high after a workout

So individuals may want to experiment with pre-workout carbs first

References

1) The human metabolic response to chronic ketosis without caloric restriction: preservation of submaximal exercise capability with reduced carbohydra… – PubMed – NCBI. (n.d.). Retrieved from

2) Should You Eat Fat In Your Post Workout Meal? – JCD Fitness. (n.d.). Retrieved from

3) Ketogenic Diet FAQ | Ruled Me. (n.d.). Retrieved from

4) Mythbusting: Training On a Keto Diet | Ruled Me. (n.d.). Retrieved from /

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