Exercise and Nutrition- train low and compete high, ketogenic diet, intermittent fasting

How many carbs a day should a ketogenic individual be consuming?

50g a day.

What is the metabolic response to intermittent fasting?

CHO for energy use decreased, increased rate of fat oxidation

What is a ketogenic diet?

High fat, low protein, no carb diet so the body shifts into a ketogenic state where they are living off lipids

what is fasting?

absence of food and fluid intake (no time frame)

What are the metabolic benefits of the ketogenic diet?

acts as brain fuel, protein sparing, lactate metabolism (less lactate), body composition (fat loss).

How often should you train "low"

athletes should train depleted 30-50% of the time

what is train low compete high also referred to as?

carb periodization

Who would benefit from a ketogenic diet?

endurance athletes and carb resistant individuals

What is the predominant energy source used while fasted?

fat

What energy source is used when you train low

forces the body to use fat as main energy source

How fast can vigorous exercise deplete glycogen in comparison to fat?

glycogen can be depleted in a few hours, fat can last several days.

What is intermittent fasting?

no or few calories for a time period

What does training while glycogen depleted benefit?

stimulates the activation of pathways that promote important muscle adaptions

what is the post absorptive period?

time period where digestive tract is empty and all energy is from reserves and not what we just ate what we just ate can be used for 3-8 hours after eating

What is the goal of train low compete high?

train in a depleted state so that when you train in a fulfilled energy state you compete better.

What is keto adaption?

when the body becomes adapted at burning fat as a fuel source.