When to Eat Carbs in Ketosis: Low Carb Diet Carb Timing (Cheat Meals)

Please make sure you Subscribe for 3x Videos Per Week Plus Coaching Live Broadcasts! http://ift.tt/1REPYkB When to Eat Carbs in Ketosis: Low Carb Diet Carb Timing (Cheat Meals) On average, can only store about enough glycogen for 2 hours worth of exercise In ketosis, glucose is not being used by the brain so it goes directly to your muscles Due to the minimal amount of carbs consumed, some of the protein you consume is converted to glycogen via gluconeogenesis Not a Critical Need to Refeed, Per Say, however, Glycogen Replenishment is Great for those training heavy. Excerpt from the Ketogenic Diet book, published by Lyle McDonald: “The initial storage depot of carbohydrate in the body is the liver, which contains enough glycogen to sustain the brain’s glucose needs for approximately 12-16 hours. We will assume for the following discussion that liver glycogen has been depleted, ketosis established, and that the only source of glucose is from endogenous fuel stores (i.e. stored body fat and protein). After its glycogen has been depleted, the liver is one of the major sources for the production of glucose (gluconeogenesis) and it produces glucose from glycerol, lactate/pyruvate and the amino acids alanine and glutamine. The kidney also produces glucose as starvation proceeds.” Note that athletes, even on a low carbohydrate diet, your body accumulates some glycogen from protein molecules, and they use it when they exercise and then rebuilt it the next day or two. Study 1 The paper’s authors measured the performance of ultra-endurance runners who regularly run upwards of 100 miles. Here’s how they set it up: Half of the participants ate low-carb (20% of calories from carbs) for 6 months The other half ate high-carb (55% of calories from carbs) for 6 months On test day, athletes ran for 3 hours. The researchers measured the runners’ energy expenditure and gathered blood, muscle tissue, saliva, and a variety of other samples. They then pieced everything together to better understand what each group was burning for fuel, and how hard they had to work What’s was more fascinating is that both groups had the same muscle glycogen levels during and after exercise, and they weren’t breaking down their muscles to do it Link: http://ift.tt/1SCV0L7 Study 2 In one study, looking at well-trained cyclists, the rate of glycogen used by keto dieters was cut by a factor of 4 They were starting out with half as much glycogen as the high carboh dieters, but you’d used glycogen four times more slowly. The study took bits of muscle out of their thigh muscles and measured muscle and measured glycogen before and after. On the same duration of riding and the same intensity, their rate of glycogen use was one-fourth as much. Link: http://ift.tt/1rfTilf Study 3 A study done in Arctic sled dogs by a scientist from Oklahoma State University, named Dr. Mike Davis – took a couple of racing sled dogs up in the Yukon and raced them 100 miles a day for five days in...

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