Introduction Of How To Take Carbs During Exercise A Ketogenic Diet Guide
How To Take Carbs During Exercise A Ketogenic Diet Guide. If you have carbs pre-workout you’re going to turn into a watermelon you won’t get a pump and all your gains will go away it’s just a fact in reality there are times that we can have carbohydrates in times that we shouldn’t and this is sort of the ever evolving process with the ketogenic diet we realize there are times when we can manipulate carbohydrate sensitivity so we can get more out of them without actually knocking us out of keto and really.
Our Carbohydrates Pre-Workout
Who wouldn’t want the best of both worlds a common question that comes up is do we have our carbohydrates pre-workout to give us a little bit of a boost during a workout or should we have them post-workout in sort of a back-loading carbohydrate like glycogen resynthesis sort of process well we’ll break it down?
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I got to open up with a study that was published in the journal metabolism it compared people that were on a low carb ketogenic diet compared to a standard diet and they had them do some workouts they had in this case they went for a long run and then they measured their glycogen levels at the end of the workout this is a relatively old study and it’s pretty well known in the keto community but what they found is that those that went for the run with the regular diet with carbohydrates.
That Eat Carbohydrates A Day
Their glycogen levels were the same at the end of the workout as those that were on a keto diet now glycogen levels that’s the storage form of carbohydrates in our muscles so how on earth did people that were doing a ketogenic diet how did they end up with equal amounts of stored carbohydrates in their muscles to those that eat carbohydrates a day in and day out doesn’t make sense well it does because the body’s always trying to synthesize glycogen and create carbohydrates so what happens is the people.
That is on the ketogenic diet when they’re working out they have gluconeogenesis that’s happening at an accelerated rate which means that that’s taking extra amino acids it’s taking the glycerone backbone from fatty acids all these extra random things and it’s turning them into carbohydrates to restock the muscles it’s pretty awesome so it’s called gluconeogenesis and glycogen synthesis or resynthesis in this case and then we have other things they saw at the end of this study that lactate. You Can Also Read The Best Time To Use a Sauna To Get Maximum Results.
Which was a byproduct of working out was much higher in the low carb group lactate can convert via gluconeogenesis into carbohydrates and then, of course, get taken up into the cell or it can go through what’s called the cory cycle the bottom line is one of these weird by-products was making it so that it was equal amounts carbohydrates in the muscle between both groups even if someone didn’t eat carbohydrates so what does this have to do with should I eat carbs per your post-workout well it tells us that for actual recovery.
You Don’t Need To Eat Carbohydrates After A Workout
It’s not needed you don’t need to eat carbohydrates after a workout but what we do want to look at is insulin sensitivity and insulin manipulation you are extra insulin sensitive at the end of a workout which means you may not need the carbohydrates in the way of glycogen but you would get some benefit in having them spike your insulin high so that mtor mammalian target of rap myosin goes very high and triggers anabolic signaling to be higher thereby making your protein synthesize more so.
If you finish your workout and you go have a protein shake yes some of that protein is going to get put to use but there is also evidence that if you have even just 10 to 20 grams of higher glycemic carbohydrate you can get a nice little bonus by allowing those of course carbohydrates to put the protein to work and at least based on my own anecdotal experience barely if at all kick you out of ketosis so that’s kind of the best of both worlds but again full disclaimer you don’t even have to do that in fact protein synthesis stays elevated for 24 hours after
A workout so as you could wait a few hours to eat if you wanted to you’re not going to waste away but what about eating carbs pre-workout is there a practical application for that my opinion is that would actually hinder some of your glycogen synthesis and here’s why when you consume carbohydrates on a ketogenic diet yes you kick yourself out of keto or you spike insulin which slows down the production of ketones but you’re also slowing down or stopping gluconeogenesis.
The Formation Of Carbohydrates From Fatty Acids
Which is the formation of carbohydrates from fatty acids or amino acids once you have dietary carbohydrates in your system your liver has no need to go through gluconeogenesis so then what happens is the carbohydrates that are in your bloodstream are used immediately for fuel boom boom boom boom boom right and then what’s left is fatty acids well those not going to go through gluconeogenesis in this given point in time so if your keto adapted you’re normally doing keto and you have carbs pre-workout.
You might find that you have less glycogen after a workout than if you didn’t have carbs or anything at all before the workout it’s pretty wild that being said from restoration and from a recovery standpoint that’s seems to be true but what about from performance side from a performance side you might get some benefit by adding the carbohydrates in simply because at that point you are improving your glucose tolerance you’re improving your actual response with the glucose.
There’s something called sleep low training where they’ve tried this they have people train at a very high intensity in a very deprived like calorie deprived carb deprived state and then they when it comes time to compete have them add carbs in this could work for you in the situation where I want to get my cells adapted to being glucose tolerant and maintain insulin sensitivity and be able to get a little bit of extra power are you going to get the muscle sparing effect and all the body composition effects.
Post-Workout Have Carbohydrates
That you would get by having carbs after probably not as much but it’s very much so performance related one of the things that I want to throw at you is something to try based upon again my anecdotal experience and a hypothesis is that glycerol which is the fatty acid backbone or the backbone of the fatty acid so when we release fat into the bloodstream we have three fatty acids onto a glycerol backbone our body rips off those fatty acids they go to the liver and get turned into ketones and you’re left with a glycerol molecule.
This glycerol molecule can get converted into gluconeogenic through gluconeogenesis into glucose which means that you can restore glycogen through just the fatty acid backbone you can actually buy straight glycerol you can buy glycerol just on Amazon and use that as a pre-workout additionally it’s an osmotic it’s going to draw water in it’s very very powerful at that so it creates sort of this muscle volumizing effect in addition to potentially being a fuel that gets converted via gluconeogenesis into something that will resynthesize glycogen so i would encourage you instead of having carbohydrates pre-workout if you’re looking for a pre-workout solution go with glycerol and then post-workout have carbohydrates.