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What Type of Workout is Best on a Low Carb or Ketogenic Diet – Thomas DeLauer

*Carbohydrate content falls during exhaustive exercise and muscle fatty acid oxidation increases with a concomitant increase in blood ketone concentrations* (1,2)

Anaerobic/Aerobic and Intensity

Your body requires different types of fuel, depending on the intensity of the exercise – as the intensity of exercise increases, the body shifts its fuel preference from blood-borne fatty acids (and glucose) towards those of intramuscular triglycerides (IMTG) and glycogen

At moderate-to-high exercise intensities (less than 75% of maximal oxygen uptake, V02max), muscle glycogen is the main source of energy provision (Egan and Agostino, 2016) (2)

Ketones are burned in the mitochondria of our cells only, which means it requires oxygen – glucose also is burned in the mitochondria of our cells in the presence of oxygen, but when glucose is burned in the mitochondria, it produces more ROS (reactive oxygen species) and free radicals, resulting in damage

However when a cell is working very hard, like our muscle cells when we are doing high intensity exercise, the cells need to make energy at a faster rate than the oxygen can get there, therefore when we are at a higher intensity, we can burn glucose outside of the mitochondria, without the need for oxygen – ketones cannot do this (3)

Burning glucose can be both aerobic (with oxygen) and anaerobic (without oxygen). Ketones are aerobic only. High intensity exercise like the 100 yard sprint or olympic lifting, is purely anaerobic and requires glucose

Low intensity exercise like a walking, jogging, elliptical, cycling, hiking, etc. can be purely aerobic (if done at a low enough intensity)

The purely aerobic exercise will allow ketones to be the dominant fuel burned. When given a choice the brain, heart and muscles will choose ketones over glucose, they can only do this if both are present in the blood (3)

Study – Journal ‘Cell Metabolism’

Study looked at the effects of exogenous ketone administration in 39 high performance athletes to see how the body utilises different forms of energy during exercise

Each of the 39 athletes completed 3 experimental trials consisting of 1 hour of constant load cycling (high-intensity at 75%) – athletes were given a ketone ester (KE), carbohydrate (CHO) or fat (FAT) drink 15 minutes prior to the start of the exercise and 45 minutes into the 1 hour trial

Athletes who ingested the KE drink, were found to display lower levels of lactate, plasma free fatty acids (FFA), glycerol and plasma glucose than those athletes that ingested the CHO or FAT drink, throughout the entire 1 hour exercise trial period

Suggests that KE might have some sort of sparing effect on intramuscular glucose stores, most likely due to the suppressive effect on muscle glycolysis

And suggests that ketones were oxidised as an alternative to pyruvate, reducing the reliance on glycolysis to provide acetyl-CoA needed for the TCA cycle (5)
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References

1) Ketones and Exercise – What You Need to Know. (n.d.). Retrieved from http://insulinnation.com/treatment/ketones-and-exercise-what-you-need-to-know/

2) Ketones And Exercise Performance: New Insights. (2017, September 12). Retrieved from https://weightliftingwithoutlimits.com/2017/09/12/ketones-and-exercise-performance-new-insights/

3) Optimize your exercise to burn fat and utilize ketones. – Dr. Steven G. (2017, June 30). Retrieved from http://drsteveng.com/optimize-exercise-burn-fat-utilize-ketones/

4)https://www.researchgate.net/profile/Dominic_DAgostino/publication/308087884_Fueling_Performance_Ketones_Enter_the_Mix/links/57dae17408aeea1959329ec4.pdf

5) http://www.cell.com/cell-metabolism/pdfExtended/S1550-4131(16)30355-2

43 Comments

  • Jodie Masterson

    Posted July 20, 2021 2:41 pm

    Exogenous ketone are irrelevant we need endogenous ketones. This video made almost no sense lol…I have a hell of a time getting through workouts on keto

  • Chen Kiryu

    Posted July 20, 2021 2:41 pm

    Hindi ko masyadong naintindihan. English kasi,.

  • Dominique Valenzuela

    Posted July 20, 2021 2:41 pm

    Am I the only one who saw the hair on that small piece of bread at 2:56?

  • anonymous

    Posted July 20, 2021 2:41 pm

    Wait how did u build so much muscle on keto

  • azdhan9

    Posted July 20, 2021 2:41 pm

    Just what I was looking for. Thank you

  • Ubi Dubium Ibi Libertas

    Posted July 20, 2021 2:41 pm

    Your talk is off-point, it related to the title..

  • Ubi Dubium Ibi Libertas

    Posted July 20, 2021 2:41 pm

    We know that you know… Got it. Thanks for telling us that you know a lot.

  • Belle Isle Jay

    Posted July 20, 2021 2:41 pm

    in other words cardio works best with keto low carb… and weight training you have to eat more food and not be on keto low carb

  • Billy Bones

    Posted July 20, 2021 2:41 pm

    Can it be dangerous to push anaerobic exercise while in Ketosis or will it just cause lack of performance? I think most people would like to know that

  • Billy Bones

    Posted July 20, 2021 2:41 pm

    The brain doesn't need glucose. It actually prefers ketones. However, there is a type of cell that does. I forget the name. I can find the video where it is mentioned if you want to know

  • Tony Wong

    Posted July 20, 2021 2:41 pm

    english please

  • Shane Downes

    Posted July 20, 2021 2:41 pm

    I've always struggled with the detail until I found your videos. Inspired knowledge, thank you.

  • FV

    Posted July 20, 2021 2:41 pm

    Basically do Hitt workouts.

  • 4m18may 4m18may2k19

    Posted July 20, 2021 2:41 pm

    For strength training :

    1st 1-4 reps high intensity
    And next 15-25 reps less weight

  • 4m18may 4m18may2k19

    Posted July 20, 2021 2:41 pm

    Summary :
    Cardio oriented weight training (more reps less intensity).
    And aerobic exercises

  • Cloud

    Posted July 20, 2021 2:41 pm

    Finally! Knowing that the mitochondria is the powerhouse of the cell is coming in handy.

  • Hassina Gacem

    Posted July 20, 2021 2:41 pm

    Tooooo smat for a so muscular man

  • Balla Gajollo

    Posted July 20, 2021 2:41 pm

    Your talking fast around fancy words and making it harder to follow your train of thought 💭. Slow down and dont try to look so smart, dumb it down, slow it down and get a whiteboard man

  • Elektra S

    Posted July 20, 2021 2:41 pm

    Was planning to try keto until I watched this video. I’ll try low carb instead. I juuuuust finally became successful at consistently lifting and for the first time ever, I’m so happy to feel and see my lil gains. Fell off strength training wagon so many times over the last 4years. Finally fully on the wagon. Not backing out now. I guess I’ll try low carb instead. I’m hoping to lose 10-15lbs of fat and gain muscles. I’m currently 27% body fat and would like to be 23-24%… Definitely sporting the “skinny fat” look.

  • Ryan A-67

    Posted July 20, 2021 2:41 pm

    is diet cordials with low sugar ok to drink?

  • holubm

    Posted July 20, 2021 2:41 pm

    you could not be more unclear

  • Ilkka Johansson

    Posted July 20, 2021 2:41 pm

    so would it be a thing to take extra Creatine supplement on a keto diet while strength training?

  • Franco Garcia Balcazar

    Posted July 20, 2021 2:41 pm

    I’m new to Keto. I do crossfit 5x a week. Is this bad while on Keto and trying to lose weight?

  • Christie Trumb

    Posted July 20, 2021 2:41 pm

    So would it be smart just to have a small carb to build muscle and create a little extra energy while working out?
    We’re Immediately burning all the carbs anyway, right? Afterwards resume normal keto diet??

  • J R

    Posted July 20, 2021 2:41 pm

    Speak English!

  • hector

    Posted July 20, 2021 2:41 pm

    Do you even neck?

  • JR

    Posted July 20, 2021 2:41 pm

    I use to do strong man. If you really want to be moving weight and making serious strength gains then ketosis is a bad idea, you're gonna want to keep that glycogen tank pretty full. However, if you're just trying to look good while making some progress then you'll be fine on ketosis because it's like he said, you'll use the ketones and still have a little glycogen for workouts.

  • Nora Wilson

    Posted July 20, 2021 2:41 pm

    Too much science I got confused and lost!
    I think I have ADHD I couldn't follow!!!

  • Dilan Jay

    Posted July 20, 2021 2:41 pm

    Honestly this was an awesome video!

  • Sajid Mahmood

    Posted July 20, 2021 2:41 pm

    What language is this?

  • funk master22

    Posted July 20, 2021 2:41 pm

    First day of lifting carb depleted. This better be worth it.

  • Abhishek Singh

    Posted July 20, 2021 2:41 pm

    Can I do cardio, ground and pound, shadow muay thai in keto? Also lift weights.

  • ur sus

    Posted July 20, 2021 2:41 pm

    Is this a science class or a gym class???

  • ShawnTradertech Gonzalez

    Posted July 20, 2021 2:41 pm

    great content always

  • Candy CC

    Posted July 20, 2021 2:41 pm

    Wow. Thank you very much for your sharing. It just inspired me more on my Ketogenic diet session.

  • Naa Sakley Aryeetey

    Posted July 20, 2021 2:41 pm

    I never really understand these videos…they never answer my questions

  • To To

    Posted July 20, 2021 2:41 pm

    great video keep up the good work

  • رافضي خبيث #The_Lady_of_Heaven

    Posted July 20, 2021 2:41 pm

    so yes or not?

  • Dee Cee

    Posted July 20, 2021 2:41 pm

    Do you have any more videos that further explain lifting when doing Keto. I would love more on this

  • Ruckus Piper

    Posted July 20, 2021 2:41 pm

    Working out on keto sucks. No energy and sore for days

  • Bevan F

    Posted July 20, 2021 2:41 pm

    What about high intensity aerobic exercise? Seems like a no-mans land with ketones as fuel. If ketones were a good fuel why do pro cyclists still use lots of carbs?

  • Fix and food Gman

    Posted July 20, 2021 2:41 pm

    Great info

  • Monica Pineda

    Posted July 20, 2021 2:41 pm

    So, in conclusion, we can’t workout too hard bc then we don’t use our stored fat. Thus, we gotta do cardio for less than 30 mins and then only 3-4 reps of straight training?? Is this right?

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