chapter 9) should still be used to develop a TKD. The only difference is that calories must be
adjusted to account for the carbohydrates being consumed around training.
- The safest time to consume carbs, in terms of maintaining ketosis, is before a workout and
ketosis should be reestablished soon after training. Depending on total training volume, 25-50
grams of carbohydrates taken 30-60’ prior to training seems to be a good amount. The type of
carbohydrate is less critical for pre-workout carbs but quickly digested, high GI carbs seem to
work best to avoid stomach upset. - If more than 50 grams of carbohydrates must be consumed around training, it may be
beneficial to split the total amount, consuming half 30’ before training and the other half at the
beginning (or during) of the workout. - If post-workout carbohydrates are consumed, an additional 25-50 grams of glucose or glucose
polymers are recommended. Fructose and sucrose should be avoided as they can refill liver
glycogen and interrupt ketosis. Additionally protein can be added to the post-workout meal to
help with recovery. Dietary fat should be avoided since it will slow digestion and could lead to fat
storage when insulin levels are high. - If post-workout carbohydrates are not consumed, taking in protein only can still enhance
recovery as blood glucose and insulin should be slightly elevated from the consumption of pre-
workout carbohydrates.
References Cited
- Conley M and Stone M. Carbohydrate ingestion/supplementation for resistance exercise and
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Supplementum (1981) 495: 3-27. - Kelley DE. The regulation of glucose uptake and oxidation during exercise. Int J Obesity (1995)
19 (Suppl. 3): S14-S17. - Ivy JL. Effects of elevated and exercise-reduced muscle glycogen levels on insulin sensitivity.
J Appl Physiol (1985) 59: 154-159. - Koeslag JH et al. Post-exercise ketosis in post-prandial exercise: effect of glucose and alanine
ingestion in humans. J Physiol (Lond). (1985) 358: 395-403. - Carlin JI et al. The effects of post-exercise glucose and alanine ingestion on plasma carnitine
and ketosis in humans. J Physiol (Lond). (1987) 390: 295-303. - McGarry JD et. al. From dietary glucose to liver glycogen: the full circle around. Ann Rev Nutr
(1987) 7:51-73.