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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


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


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



  • SixPackAbs.com

    Posted July 20, 2021 5:38 pm

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    What's going on SixPackAbs.com? Thomas here, and today I'm going to share with you the correct way to workout when on a Keto Diet! It's actually pretty simple, but you may need to alter your current workouts slightly to get maximum results from Keto…

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  • getnasty08

    Posted July 20, 2021 5:38 pm

    My distance running has collapsed after stating keto. I used to run 6 miles regularly as my default run. I now find I’m done after 1 mile and I just can’t push through. It’s depressing. Having said that I’ve lost 13lbs in 5 weeks and am down from 188lbs to 175lbs and I find the diet “easy” to maintain.

  • Gal Dorado

    Posted July 20, 2021 5:38 pm

    Wow, this is soooooooooo helpful. Thanks a lot!!! I do notice a much better endurance in my HIIT tho, loving it😘😘
    Regards from Mexico!🇲🇽

  • Jubayer Ahmed

    Posted July 20, 2021 5:38 pm

    It's really help me .thanks from Bangladesh

  • Franco Conde

    Posted July 20, 2021 5:38 pm

    can i link your video in my blog?

  • chris philip

    Posted July 20, 2021 5:38 pm

    How long does carb be in your body during keto?

  • Loc’d and Loaded –

    Posted July 20, 2021 5:38 pm

    Short and straight forward. Great Info

  • Kim Barrentine

    Posted July 20, 2021 5:38 pm

    Good knowledge! Thank you

  • Sunny mufc

    Posted July 20, 2021 5:38 pm

    But you cant build mass?

  • Vinny Loffredo

    Posted July 20, 2021 5:38 pm

    I started working out recently and I noticed that I’m kind of weaker. My muscles just tire out kind of right away but my stamina has increased tremendously. Idk what’s going on


    Posted July 20, 2021 5:38 pm

    Sir with keto i want to do workout so how much protin i need my weight 98 kg

  • Andreia H.

    Posted July 20, 2021 5:38 pm

    Thank you! Feeling whipped doing circuits 3weeks into Keto, but you’ve inspired me to continue hiit and add some weight! Great video

  • Casey Goold

    Posted July 20, 2021 5:38 pm

    Thank you for the information. It’s been hard to find any reliable information on working out while on a keto diet. Your video explained everything I needed to know.

  • johnathan stith

    Posted July 20, 2021 5:38 pm

    Thanks for the video

  • Kylee H

    Posted July 20, 2021 5:38 pm

    If I can do a workout until the evening, when should I stop eating to put me in a fasted state?

  • Carlos Andrade

    Posted July 20, 2021 5:38 pm

    thanks for the content I'ts extremely helpful greetings from Madrid! 🙂

  • Marini Facey

    Posted July 20, 2021 5:38 pm

    I love this info! …so helpful!!!

  • Aaron Miller

    Posted July 20, 2021 5:38 pm

    Can I take a pre workout without kicking me out of keto??


    Posted July 20, 2021 5:38 pm

    If we do pull ups will the keto diet help us in anything?

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