Ketogenic diet is a kind of low carbohydrate diet that puts your body into ketosis state. According to Keto.org, this type of diet is achieved by consuming 30 grams of carbohydrates at maximum each day. The targeted ketogenic diet might differ from this standard because it is sometimes particularly used for weight lifters and involves a consumption of 25 to 50 grams of additional carbohydrates right before the workout to provide sufficient fuel for the body.
1. Know the timing.
When should a ketogenic dieter consume the extra 25 to 50 grams of carbohydrates? The right timing is typically 30 to 60 minutes before the workout. Since the purpose of the targeted ketogenic diet is to use the extra carbohydrates to boost the training performance without interruption of ketosis, the result would not be the same if you consume the extra carbohydrates at random during the day.
2. Understand the types of carbohydrates.
There is no clear restriction on the types of carbohydrates for a ketogenic dieter to ear prior to the workout, because these carbohydrates will soon be burned off after being eaten. The only concern is that the carbohydrate needs to be easy on your stomach during the process of workout. Some carbohydrates with high glycemic index are recommended, ranging from cereal bars to bread products and candy. You can also have some liquid carbohydrate sports drinks that are particularly designed for performing exercise and they will be very easy on your stomach.
3. What to eat after the workout?
Many ketogenic dieters split their pre-workout carbohydrates in half and have one half before the workout and the other half after. It is a good idea when you plan to consume close to 50 grams of carbohydrates and find it difficult to eat them up before your exercise. However, there is one thing you should keep in mind that the post-workout carbohydrates should contain lower level of sucrose and fructose, because the goal is to help the body return to a state of ketosis soon after the workout. In this case, foods like candy and cereal bars will not be good candidates for post-workout meal due to their high sugar content.
4. Pay attention to the cholesterol.
The targeted ketogenic diet, just like any other ketogenic diet, involves consumption of high protein and high fat foods, it is essential to check your cholesterol before you employ the diet plan. Keto.org suggests that you should also get yourself a check around 4 to 8 weeks after you begin the dieting, because your cholesterol might spike at this time due to your food choices on the diet.
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