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.