Ketosis: When to Eat Carbs- Ketogenic Diet | Thomas DeLauer

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When to Eat Carbs in Ketosis: Low Carb Diet Carb Timing & Cheat Meals… On average, the body can only store about enough glycogen for 2 hours-worth of exercise. In ketosis, glucose is not being used by the brain so it goes directly to your muscles. Due to the minimal amount of carbs consumed, some of the protein you consume is converted to glycogen via gluconeogenesis. Not a Critical Need to Refeed, Per Say, however, Glycogen Replenishment is great for those training heavy.

Excerpt from the Ketogenic Diet book, published by Lyle McDonald:
“The initial storage depot of carbohydrate in the body is the liver, which contains enough glycogen to sustain the brain’s glucose needs for approximately 12-16 hours. We will assume for the following discussion that liver glycogen has been depleted, ketosis established, and that the only source of glucose is from endogenous fuel stores (i.e. stored body fat and protein). After its glycogen has been depleted, the liver is one of the major sources for the production of glucose (gluconeogenesis) and it produces glucose from glycerol, lactate/pyruvate and the amino acids alanine and glutamine. The kidney also produces glucose as starvation proceeds.”

Note that athletes, even on a low carbohydrate diet, your body accumulates some glycogen from protein molecules, and they use it when they exercise and then rebuilt it the next day or two.
Study 1: The paper’s authors measured the performance of ultra-endurance runners who regularly run upwards of 100 miles. Here’s how they set it up:
Half of the participants ate low-carb (20% of calories from carbs) for 6 months.
The other half ate high-carb (55% of calories from carbs) for 6 months. On test day, athletes ran for 3 hours. The researchers measured the runners’ energy expenditure and gathered blood, muscle tissue, saliva, and a variety of other samples. They then pieced everything together to better understand what each group was burning for fuel, and how hard they had to work. What was more fascinating is that both groups had the same muscle glycogen levels during and after exercise, and they weren’t breaking down their muscles to do it.

Link: http://www.sciencedirect.com/science/article/pii/S0026049515003340

Study 2: In one study, looking at well-trained cyclists, the rate of glycogen used by keto dieters was cut by a factor of 4.
They were starting out with half as much glycogen as the high carboh dieters, but you’d used glycogen four times more slowly. The study took bits of muscle out of their thigh muscles and measured muscle and measured glycogen before and after. On the same duration of riding and the same intensity, their rate of glycogen use was one-fourth as much.

Link: http://www.meandmydiabetes.com/2011/04/14/steve-phinney-low-carb-preserves-glycogen-better-than-high-carb/

Study 3: A study done in Arctic sled dogs by a scientist from Oklahoma State University, named Dr. Mike Davis – took a couple of racing sled dogs up in the Yukon and raced them 100 miles a day for five days in a row. They did a half Iditarod distance, going around the same 100 mile loop every day for five days in a row. He fed the dogs a high fat, moderate protein, low carb diet. He measured muscle glycogen in the dogs before they started. At the end of five days, he did muscle biopsies on the dogs again. That’s after racing 100 miles a day, pulling a sled, being fed adequate calories in a low carb, moderate protein, high-fat diet. At the end of five days, they had more glycogen in their muscles than they did when they started. Their muscle cells were sucking up every little bit of what they could find and putting it right back in the muscle as glycogen. And doing it much more efficiently than when they were fed a high carb diet.

Link: http://www.meandmydiabetes.com/2011/04/14/steve-phinney-low-carb-preserves-glycogen-better-than-high-carb/

Synovial Fluid/Cartilage: Rice, potatoes, sweet potatoes, pumpkin or other starchy vegetables are preferable – Proteoglycans are essential for forming cartilage and bone and are a combination of protein and glucose. So starch and protein are essential for good bone formation.

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25 COMMENTS

  1. this makes much more sense the 2nd time around since i took a week off of my keto diet while on vacation. i was wondering why i bounced back so quick, because i literally had an entire bag of baked goods to myself. lol 3 months in but i still love bread.

  2. Are they the same ketones what type one diabetics get when they don't take insulin ,they get ketones in urine then ketoacidoses then organs start to shut down, i thought ketones are dangerous?

  3. Look up DrKenDBerry on You tube. Keto Dr out of Nashville. The two of you could cross share scientific Keto findings and get geeked out. You share a lot of chemistry & he tries well how to relay this to the non super athletes but the average person. I could picture you two as a very informative duet.

  4. My doctor recommended the ketogenic diet to help improve autoimmune conditions, my energy levels and overall health,
    I have a tendency to lose weight really easily. How can I maintain or gain weight on this diet?

  5. Do that’s why since I’m on ketosis Omad 3 mo now – I ensure to include 1/2 cup oats in my one meal, about 30g carb in one meal shouldn’t bounce you out of ketosis – rest of my meal is chicken and avocado and a triple zero yoghurt

  6. Please help me understand if I get this correctly. I'm very likely to have cheat meals sometimes (I live in Italy…), so I guess ketogenic diet isn't for me, because my body will try to store most of the carbohydrates as fat the moment i go out of pizzeria.
    Another thing that I don't understand is why stick to this diet forever. I mean we all know that vegetables and fruit are what's best for us. I personally can't imagine my daily menu without some veggies. But vegetables often have a lot of carbohydrates and fruit contain a lot of sugar and even if there's fiber, they still affect the glycose level. It seems unrealistic to me to eat a lot of vegetables and fruit when on a ketogenic diet, which makes it only a temporary solution.

  7. The worst thing about my keto diet is I don't eat my pulses (various types of beans, lentils, chickpeas) and the thought I can have (for example) a meal a month of one of my bean stews is music to my ears!

  8. I ate roasted sweetpotatoes today as a refeed day, so delicious! I felt that I kinda needed that after being in ketosis for almost three weeks straight and my bloodketone reading have been showing between 4,5 and 5,8 lately.

  9. Love the videos. Great reference material. One thing i’m dying to have is a big bowl of popcorn. With coconut oil a d real butter!!! Where do we stand on popcorn? The real stove top popcorn? Please advise!

  10. Hey Tom,

    I'm wondering how to achieve peak performance for an evening soccer match,
    I've noticed since being on keto that if I eat a high fat meal too soon before the game, even up to 3 hours before, that I feel very sluggish and my agility and mentally clarity is inhibited, and my performance is lacking.

    If I am playing a game at 5pm, when should I be eating to maximise energy and not become sluggish and lethargic on the field?
    I know that when I work out prior to breaking an intermittent fast (if i work out at 11 and eat at midday) I can work out very well at my peak, but with a match at 5pm it is hard to successfully fast intermittently without getting hungry in the afternoon. Any assistance would be greatly appreciated as it's finals time in two weeks! Thanks for your posts and information, its gold. X

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