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Table 1: Impact of exercise on ketosis

Type of exercise Blood glucose Insulin Depth of Ketosis

Aerobic, below LT No change or decrease increase

decrease

Aerobic, above LT increase decrease during decrease during

may increase after increase after

Anaerobic training increase decrease during decrease during

(weights or intervals) may increase after increase after

Summary

Low-intensity aerobic exercise, below the lactate threshold, is useful for both establishing
ketosis following an overnight fast as well as deepening ketosis. High-intensity exercise will more
quickly establish ketosis by forcing the liver to release glycogen into the bloodstream. However it
can decrease the depth of ketosis by decreasing the availability of FFA. Performing ten minutes
or more of low-intensity aerobics following high-intensity activity will help reestablish ketosis
after high-intensity activity.

Guidelines for Establishing and Maintaining Ketosis

1. After a carb-up, if not weight training the following day, perform 45’+ of low-intensity aerobic
   exercise (~65% of maximum heart rate) to deplete liver glycogen and establish ketosis without
   depleting muscle glycogen. Interval training will establish ketosis more quickly by depleting liver
   glycogen but will negatively affect your leg workout.

OR

2. Perform a high-intensity workout (weight training or intervals) followed by 10-20’ of low-
   intensity aerobics to provide adequate FFA for the liver to produce ketones.


3. Perform 10-15’ of low-intensity aerobics after high-intensity training to provide FFA for the
   liver for ketone body formation.

References Cited

1. Koeslag JH. Post-exercise ketosis and the hormone response to exercise: a review. Med Sci
   Sports Exerc (1982) 14: 327-334


2. Gorski J et. al. Hepatic lipid metabolism in exercise training. Med Sci Sports Exerc (1990)
   22(2): 213-221.


3. Wasserman DH et. al. Role of the endocrine pancreas in control of fuel metabolism by the liver
   during exercise. Int J Obesity (1995) 19 (Suppl 4): S22-30.


4. Balasse EO and Fery F. Ketone body production and disposal: Effects of fasting, diabetes and
   exercise. Diabetes/Metabolism Reviews (1989) 5: 247-270.


5. Keller U et. al. Human ketone body production and utilization studied using tracer techniques:
   regulation by free fatty acids, insulin, catecholamines, and thyroid hormones.