whole book.4th print

Since high-intensity activity such as weight training can only use carbohydrate as fuel, a
SKD will not be able to sustain high-intensity exercise performance. This mandates that
carbohydrate be introduced into the SKD without disrupting the effects of ketosis. The two
primary ways to introduce carbohydrate to the SKD are the CKD, which allows a period of high
carbohydrate consumption lasting from 24-48 hours every week, or the TKD where the dieter
consumes carbohydrates around training.

Table 2: Amount of glycogen depleted for sets of differing lengths

Length of set (seconds) Glycogen depleted (mmol/kg)

30 10

40 14

50 17

60 21

70 24

80 28

90 31

References Cited

1. Ivy J. Muscle glycogen synthesis before and after exercise. Sports Medicine (1991) 11: 6-19.


2. Phinney SD et. al. The human metabolic response to chronic ketosis without caloric restriction:
   physical and biochemical adaptations. Metabolism (1983) 32: 757-768.


3. Phinney SD et. al. The human metabolic response to chronic ketosis without caloric restriction:
   preservation of submaximal exercise capacity with reduced carbohydrate oxidation.
   Metabolism (1983) 32: 769-776.


4. Lemon PR and Mullin JP. Effect of initial muscle glycogen level on protein catabolism during
   exercise. J Appl Physiol (1980) 48: 624-629.


5. Zachweija JJ et. al. Influence of muscle glycogen depletion on the rate of resynthesis. Med Sci
   Sports Exerc (1991) 23: 44-48.


6. Price TB et. al. Human muscle glycogen resynthesis after exercise: insulin-dependent and -
   independent phases. J Appl Physiol (1994) 76: 104-111.


7. Yan Z et. al. Effect of low glycogen on glycogen synthase during and after exercise. Acta
   Physiol Scand (1992) 145: 345-352.


8. Pascoe DD and Gladden LB. Muscle glycogen resynthesis after short term, high intensity
   exercise and resistance exercise. Sports Med (1996) 21: 98-118.


9. Robergs RA et. al. Muscle glycogenolysis during different intensities of weight-resistance
   exercise. J Appl Physiol (1991) 70: 1700-1706.


10. Conley M and Stone M. Carbohydrate ingestion/supplementation for resistance exercise and
    training. Sports Med (1996) 21: 7-17.


11. Tesch PA et. al. Muscle metabolism during intense, heavy resistance exercise. Eur J Appl
    Physiol (1986) 55: 362-366.