With more exercise, you can be sure to have good health. By following the ketogenic diet, you can be sure to lose pounds of weight at a great pace and also take your health status to a whole new dimension. But what if we could combine the two?
Though it is practical to assume that combining the two will have a great impact on your health and weight loss, the actual reason behind it is complicated than you would have imagined. When we restrain carbs, we cause a plethora of transformation across the body.
But how does keto really influence the exercise performance? By restraining keto, we inhibit the ability of the body muscles from accessing sugar- which is among the fastest energy the body depends on.
When body muscles don’t have access to adequate sugar, their ability to workout high pressure is impaired. This occurs because, after about 10 seconds of close maximal to an all-out effort, the muscles start to depend on glucose for energy by use of a metabolic process called glycolysis instead of the phosphor system that depends on ATP and creatine phosphate but not glucose. Because of this reason, any muscular activity that needs maximal to the all-out effort of between 10 seconds to 130 seconds can only be driven by glucose. Ketones and fats cannot represent glucose in the glycolytic pathway at any cost. For only around two minutes of exercise with the body begin to shift to metabolic pathways that can burn fat and ketone bodies.
In simple terms, when we inhibit carbs, we deprive our body muscle cells of the glucose that it requires to fuel actions that require high amounts of energy for around 10 to 120 seconds. This clearly shows that ketogenic diet can inhibit your performance during activities that require a lot of energy such as; playing games that have short resting breaks like lacrosse, rugby and soccer, swimming and sprinting for 10 seconds and more and lifting weights.
This is not an exhaustive list of the activities that inhibiting carbohydrates will influence, but it enables you to have a picture of what types of exercise need your body to go into glycolysis and burn sugar. Have in mind that the timing of every metabolic pathway will depend on the person. Some people will be able to maintain their activities for up to 30 seconds without necessarily have to burn carbs while others will have to go through a carb burning process after 10 seconds of vigorous activities.
Another caveat to put in mind when exercising on keto is that consuming the advised amount of protein and fat is very important. Carbs assist the muscles to preserve stimulus, and for avoiding them in the diet, protein and fat must be consumed in the right quantities to gain muscle mass and maintain performance.
The best and highly recommended sources of protein on the ketogenic diet are fish, eggs, meat, low-carb protein powders, and high-fat dairy. See the full list @ helloketodiet.com
Many people ask themselves, how many carbs should you eat? In general, it is highly recommended to start with 35 grams of carbs or fewer per day.