Make Muscle Endurance to Enhance by Keto Adaptation
An important caveat for following low carb is don’t
exceed 20 grams of carbs a day, use the daily recommend calories for an adult
daily, divide that by 3 to get my calories for breakfast, lunch, and dinner.
Gaining muscle also for most people does wonders for
body composition and confidence. Not to mention weight is so much easier to
maintain when you workout. Personally I’ve found that I can be very lenient
with my diet when I hit the weights hard.
Assuming you have major weight to lose, I'd focus 100%
on mastering this diet without attaching anything that you would perceive as a
burden along with it. Â
The body's glycogen capacity is limited even if you are
on a high carb diet. You have the glycogen plus whatever carbs you eat before
the run as fuel. If it is a very long run you will revert back to stored fat
anyway.
Read further to learn about:
Adapt to running on keto - low carbCarbs + Long distance endurance trainingAre carbs essential to consume after every workout to
replenish muscle glycogen?Fat adaptation: make muscle endurance to enhance
graduallyFasting, ketones and mental clarity
Shedding kilograms off: basketball, walking, riding a bike
Unless you have physical disabilities that make all exercise agonizing, you should workout. There are numerous reasons besides weight loss to workout..
In addition, find an activity that you
enjoy (basketball, walking, riding a bike), then do it. When you get closer to
your natural/optimal weight, you'll actually start to crave exercise and
lifting weights to whatever degree you want. NEVER use exercise or activity as
an excuse to eat more, and just focus on taming your hunger and any compulsive
eating habits as your primary goal.
The difference between high carb athletes and keto athletes
seems to suggest that keto is better for endurance-based fitness and recovery
whereas carbs support shorter duration but higher intensity workouts. So, plenty
of people are lifting heavy over volume, and doing HIIT/marathons on high fat
diets.
Fasting, ketones and mental clarity
Some people report substantially better focus and mental
endurance on a low carb. How it’s possible. It could be affected by fuel
predominantly utilized by brain. At a time, it could mostly or completely use
glucose, but also in ketosis state it could sufficiently use ketone bodies and
glucose made by liver from gluconeogenesis.
Ketones, are boosted by both diet style and timing of meals.
Ketones are an alternate fuel source for the brain. Many people have reduced
glucose uptake in the brain leading to brain fog, confusion, Alzheimer's, etc.
Getting into ketosis helps with these problems because the brain can easily use
ketones even when glucose is impaired.
Fat adaptation: make muscle endurance to enhance gradually
If you do heavy lifting, when you need anaerobic performance, carbs have a role and are a performance enhancer in modest amounts
People who start working out and keep low carb diet may
notice their endurance to enhance gradually. There is plenty of sports science
medicine that shows that at the highest ends of exertion, small amounts of
carbs taken pre-workout do help you on the highest end for anaerobic
respiration.
It takes time to get to the full potential of being a
full-time fat burner. It's not black or white. It's not like you wake up 1 day
and you are 100% fat adapted when the day before you were at 0%. But you don't
need more than 15-20g to get the benefit. Any more and it may even be a
detriment due to insulin spikes potentially screwing it all up.
Are carbs essential to consume after every workout to replenish muscle
glycogen?
Your body takes time to up-regulate enzymes and turn on
genes. Your mitochondrial gene expression also has to change. And it changes
quite quickly in the first few weeks -- but doesn't reach its peak until some
time pass by. You might one day feel like you don't really need carbs for
anything and your workouts will be great without them. That's how you know
you're fat adapted.
A common belief is that carbs are essential to consume after
every workout to replenish muscle glycogen levels (stored carb energy). But
after an extended period of adaptation to ketosis, muscle glycogen is the same
as athletes who eat a normal, higher-carb diet.
Just keep going down the road of fat adaptation and you
won’t need them. We say 6-8 weeks for initial adaptation, recovering initial
stall of prior performance. Modest progress will be made after initial
adaptation but it’s more like 6-8 months to see real performance gains.
Carbs + Long distance endurance training
People who start working out and keep low carb diet may notice their endurance to enhance gradually.
In a ground-breaking study, elite ultra-marathoners and
triathletes who were keto-adapted for an average of 20 months had similar rates
of glycogen repletion post-exercise compared to athletes on a high-carb diet.
Even for regular weight lifters, people that hit the gym a
few times a week but aren't pro lifters, it's probably better to steer clear of
carbs because of their addictive potential. For mid-range or endurance exertion
fat adaptation is beneficial.
Adapt to running on keto - low carb
Carbs + Long distance endurance aren't a great plan. I would
just strive to be as fat adapted as possible which means never straying.
Continue to train without carbs or with low carb diet, and you should see
yourself break through previous personal records that you had when you were a
carb eater. Unless you have physical disabilities that make all exercise
agonizing, you should workout. There are numerous reasons besides weight loss
to workout.
If you do heavy lifting, when you need anaerobic performance,
carbs have a role and are a performance enhancer in modest amounts -- but for
endurance it's my belief and experience they can actually hurt you.
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