HOW TO WORKOUT ON A KETO DIET

>> YOUR LINK HERE: ___ http://youtube.com/watch?v=vdti5F7LJI8

Harness the Power of a Keto Diet Achieve the Body You Deserve: https://shop.sixpackabs.com/shop/prod... • _________ • HOW TO WORKOUT ON A KETO DIET - Thomas DeLauer • • Ketosis is Glycogen Sparing • Study published in the journal Metabolism profiled 20 ultra-marathoners and ironman distance triathletes age 21-45 who were top competitors in running events of 50 kilometers (31 miles) or more • One group consumed a traditional high-carbohydrate diet, and the other a low-carbohydrate diet for an average of 20 months • On day one, the athletes ran on a treadmill to determine their maximum oxygen consumption and peak fat-burning rates - on day two, the athletes ran on a treadmill for three hours at an intensity equal to 64% of their maximum oxygen capacity • On average, the low-carb runners' peak fat-burning rate was 2.3-fold higher than the rate for high-carb athletes: 1.5 versus .67 grams per minute • Glycogen finding: Despite their low intake of carbs, the fat-burning athletes had normal muscle glycogen levels at rest • They also broke down roughly the same level of glycogen as the high-carb runners during the long run, and synthesized the same amount of glycogen in their muscles during recovery as the high-carb athletes • Why is This • There were no differences in pre-exercise muscle glycogen concentrations, the rate of glycogen utilization during exercise, and the rate of glycogen synthesis during recovery. • Proves that chronic keto-adaptation in elite ultra-endurance athletes is associated with a robust capacity to increase fat oxidation during exercise while maintaining normal skeletal muscle glycogen concentrations • Rates of muscle glycogen synthesis in humans are highest when large amounts of carbs are consumed immediately post-exercise, yet the keto athletes had similar rates of glycogen repletion compared to the high carb athletes, despite receiving a negligible amount of carbs after exercise (4 vs 43 g) and more fat (31 vs 14 g) • When no carbs or energy is provided after prolonged exercise, a small amount of muscle glycogen synthesis occurs presumably due to hepatic gluconeogenesis providing a source of glucose for glycogen • The question then arises is what is the carbon source for glycogen synthesis in the absence of carb intake post-exercise? • It’s believed that lactate and/or glycerol, which were two-fold higher at the end of exercise in low carb athletes (and then sharply decreased during recovery), may have provided a source of carbons for glycogen synthesis during recovery • Lactate conversion to glycogen could occur directly (lactate glyconeogenesis) or indirectly via the Cori cycle • Could be that lactate rapidly replenished liver glycogen and it has an ability to maintain hepatic glucose output in the face of limited exogenous carb intake • https://www.sciencedirect.com/science... • Weight Training (Lower Reps) • Phosphagen System • No carbs or fats are used in the phosphagen system - the regeneration of ATP comes solely from stored creatine phosphate, which allows cells to replenish energy more quickly than any other energy system • • This is why the phosphagen system is the predominant energy system used for all-out exercise lasting up to about 10 seconds (short sprints or 1-5 rep max lifts) • • However, there is a limited amount of stored creatine phosphate and ATP in skeletal muscles, which is why fatigue occurs rapidly at higher intensities of activity • • With the anaerobic system, there’s a reliance on glucose and glycogen - so working out in the range of 6+ reps will cause performance to suffer • • Any sets that last between 30 seconds and 2 minutes will be much harder to handle at first - means that you will lose strength and endurance when you do 6 or more reps per set • • If you want to keep gaining muscle and strength, lower the rep ranges to 3-5 reps and increase the sets and rest periods • • The ability to sustain efforts for 30 to 120 seconds will be compromised; have sets with lower rep ranges so that the effort lasts shorter than 10 seconds per set • https://physoc.onlinelibrary.wiley.co... • HIIT Catecholamines • A study published in the journal Amino Acids had 12 healthy men complete a resting control trial and a trial consisting of ten 6 seconds cycle ergometer sprints interspersed with 30 seconds recovery, in randomised order • Found that with sprinting, plasma epinephrine increased 6.3-fold, whereas norepinephrine increased 14.5-fold at the end of sprinting • https://www.ncbi.nlm.nih.gov/pmc/arti...

#############################

New on site