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impaired. Total exhaustion during exercise occurs at 15-25 mmol/kg. Additionally, when glycogen levels fall too low (about 40 mm ...

40 mmol/kg of glycogen was depleted during the exercise, this small amount would not sustain exercise performance for long. Howe ...

Since high-intensity activity such as weight training can only use carbohydrate as fuel, a SKD will not be able to sustain high- ...

Chapter 11: The Targeted Ketogenic Diet (TKD) Having examined glycogen levels and glycogen depletion in the last chapter, the de ...

Amounts, types and timing of carbs The major goal with pre-workout carbs is not necessarily to improve performance, although tha ...

Training and the TKD While an intake of 25-50 grams of carbohydrates prior to training is a good rough guideline, some individua ...

chapter 9) should still be used to develop a TKD. The only difference is that calories must be adjusted to account for the carbo ...

Chapter 12: The Cyclical Ketogenic Diet (CKD) As with the TKD, the CKD attempts to harness the effects of a ketogenic diet while ...

Tuesday) is to reduce muscle glycogen from initial levels to approximately 70 mmol/kg, but no lower. This should maximize fat ut ...

lifted only one time). There is unfortunately no way to know what the rate of glycogen depletion is at 50% or 90% of 1 rep maxim ...

30-45 mmol/kg divided by 1.3 mmol/kg/rep = 20-30 reps 30-45 mmol/kg divided by 0.35 mmol/kg/second = 85-128 seconds. Although di ...

If sufficient amounts of carbohydrates are consumed for a long enough period of time, glycogen levels can reach greater than nor ...

Significantly heavier or lighter individuals will need proportionally more or less carbohydrate. Simply use the value of 8-10 gr ...

(i.e. during sleep) without eating, which may affect glycogen compensation. In this situation, a large amount of carbohydrates c ...

Other macro-nutrients Another issue regarding the carb-load is the amounts and types of other macronutrients (protein and fat) w ...

In the second 24 hours, with an intake of 800 grams of carbohydrate and a fat intake of 97 grams, there was a fat gain of 127 gr ...

to a CKD. Based on anecdotal reports, it seems that the adaptations do occur, but that they simply take longer. For example, mos ...

Anabolic and catabolic processes The terms anabolic and catabolic tend to be misused and overgeneralized in popular media leadin ...

especially important role as high levels of insulin appear to decrease protein synthesis (33,34). The availability of sufficient ...

Insulin and amino acids As mentioned above, both insulin and amino acids have profound effects on protein synthesis and breakdow ...