|Originally posted by GuyS:
So how is Protein stored in the body for the ketongenic diets fuel for muscles? Your point about hydration seems to possible point to another explanation for my jogging fatigue.?
Also, can you clarify your diet description?
1500 cal/day M-F or total?
What happens Thursday?
So the burning of fat is used for what energy if Muscle only burns glycogens from carbs or proteins? YOu confused me (not too hard).
Lastly, for when I am in ketosis, what do you suggest I do to supplement to improve my Aerobic exercise endurance??? This was my original question. I don't want to "break" the ketosis for the rest the day or the next day if I don't exercise. Similarly, were you in agreement that Ketosis is good for the anerobic lifting days leaving you energy or is this too dependent on hydration (i know it is) And protein available (BOth assuming very little glycogen store).
Protein is stored as muscle tissue.
Hydration will increase the fatigue. The fatigue you feel is due to your inability to provide enough fuel to continue the exercise -- your simply out of gas.
Keto diets are 3 kinds:
1) Standard Ketogenic Diet - SKD
2) Cyclical Ketogenic Diet - CKD
3) Targetted Ketogenic Diet - TKD
SKD's are the worst for athletic performance -- you simply run out of glycogen to burn after a few days, and your performance sucks. Watch as your ability to lift weights drops. I would drop 10% of the weight by the end of the first week, and thereafter be unable to finish sets without dropping even more weight.
I needed to do a CKD -- which uses Carb Re-feeds of 48 hours duration each weekend. Without them, I could not lift at all. With them, I could barely do Friday's workout.
The ultimate diet v 2.0 is a CKD. Partial rehydration takes place over the weekend -- it really takes a minimum of 4 days to rehydrate. A refeed would consist of overeating by about 25% of maintenance calories each day. No fat and carb at the same time -- ever.
In a TKD, the athlete will consume carbs just before and just after the workout. Say 50 grams of maltodextrin or pure glucose. Not fructose - fruit sugar -- it does not refill muscle glycogen.
My Diet cf. 1500 cals M-W -- diet phase
3000 cals Th-Sun -- maint phase
But, Thursday is split, 750 cals Keto BF and lunch. Dinner was 450 grams pasta and the remainder meat and candy.
Fat is used in the energy usage cycle. The body can can only use fat to supply a max of 20% of the energy it will burn. This happens at the start of the diet phase. After 4 days, that drops to 4%. The remainder comes from muscle tissue and stored glycogen. Once you run out of stored glycogen, you burn muscle to fuel muscle.
Your body adapts to starvation very well -- you do not need muscle to survive, you need fat. So, it preferentially burns muscle on a severe long term diet. And when that starts to happen, you metabolism shuts down to conserver energy. You can tell when you are in starvation mode by taking you temperature when you wake up in the morning. Sub-normal temps mean low metabolism -- low energy use.
It's the severity of the diet, the number of calories you cut, that causes starvation mode. Usually, the combo of diet and exercise cannot exceed 1000 calories per day before rapid onset of starvation mode. More than 1000 cals/day means starvation mode in about 4 days. That's why this diet stops starving you at 3.5 days. In starvation mode, energy is preferentially stored as fat -- it takes some effort to reset the bodies safety mechanism. That's where the pasta refeed comes into play -- to stop that plateau from happening.
This is the key element of any good diet: If the body thinks that there is enough energy available, it will make up the rest from stored fat.
To answer your question, there is no supplement available to keep you in ketosis, and supply glycogen. Only Carbs will do this. Even overeating protein can kick you out of ketosis.
You can try 50 grams of carbs before running. That will help with the fatigue. Will you burn the 200 calories? Certainly. I used to do that before hockey games while on my CKD.
Ketosis is no good for any exercise whatsoever, anaerobic or not. I needed to use the CKD to ensure that I could lift on my MWF schedule. I still hurt myself -- mainly meniscus and tendons.
Ketosis does not promote tissue recovery -- it's a major hinderance. If you are injured, go off the diet immediately. Carbs are necessary to promote healing.
Ketosis is not a goal. Fat loss is the goal. Weight loss happens when your caloric intake is less than your requirements, and your metabolism is functioning properly.
A CKD is the best of the three, especially if you include carbs before and after each workout, aerobic or not... Say 50 gms before and 25 after for healing. Remember, ketosis is not
Hope this helps.