The targeted ketogenic diet provides a simple way to maintain high-intensity workouts and promote glycogen replenishment under ketosis stage for long periods of time.
In this article, we will look at the targeted ketogenic diet in-depth. How does the targeted keto diet work? How can people benefit in this type of keto diet? And, how does TKD compare with the standard ketogenic diet (SKD)? Let’s begin.
Targeted Ketogenic Diet
This keto diet allows carbohydrate intakes at precisely timed periods, usually thirty (30) minutes before an intensive training or workout. You still follow the basic principles of the Standard Ketogenic Diet, in which foods are high in fat, moderate in protein, and have minimal carbohydrates. However, on days that you work out, you add an extra twenty-five (25) to fifty (50) grams of carbs before doing a highly intensive workout, or training. This allows your body to perform greatly as you give the muscles the glucose it needs at a sustained period.
How does TKD Work?
Eating an extra twenty-five to fifty grams of carbs, ideally, is enough to make your body perform better. Of course, it still depends on the type of body how many additional carbs you would take as everyone is unique.
In a normal keto diet, your body reaches the state of ketosis wherein your body uses fats as fuel. What happens to the added carbs in the TKD is that the carbs turn into glucose and glucose gets converted into glycogen. The body then burns the glycogen as an added source of energy. As a result, this gives the body all the energy it needs to lift heavier weights and maintain endurance in intense activities.
The way of the TKD
It is advisable to talk first with a doctor before entering in a keto diet and planning to upgrade with Target Keto Diet to gain some insights and assessments about your body, and strategizing the best ways possible to achieve your goal while doing keto.
In doing keto, you must follow religiously a keto eating plan for a minimum of thirty (30) to sixty (60) days as you try to get used to the feeling and make your body adapt to this kind of environment. It is important because the primary goal is to be and stay in ketosis, making your body burn fat for fuel. Once your body is familiar in this condition, that is the time that you can introduce carbohydrates to your workouts to better fuel your muscles; as bodybuilders, professional athletes, crossfitters benefit from this program.
It is important to make a targeted ketogenic diet plan to your goals, primarily your workout objectives. Here is an example on how to set up TKD plan:
1. Identify calorie needs with a basal metabolic rate calculator.
For example, your body is calculated to need 2400 calories.
2. Eat about how many grams of protein your body needs per day
For example, you eat 1.5 grams of protein per pound which gives you an estimated 270 grams of protein per day.
3. Calculate carbohydrate intake, the normal keto carb percentage, plus the added carbohydrate that you will take before exercising or doing a workout
For example, 20 grams of carbs daily plus 30 grams of carbs pre-workout equals to 50 grams of carbs in total.
4. Fat intakes make up the remaining calories, so refer to the determined calorie calculated as the base reference
For example, the base is 2400 calorie minus a given 1380 calories equal 1020 calories you must have, then divide that to a given 9 calories per gram of fat that gives you 115 grams of fat per day.
5. Finally, getting the result of the nutrient breakdown for TKD
Number of grams per protein, number of grams per carbs, and the number of grams per fat. For example; 115 grams of fat, 50 grams of carbs, and 270 grams of protein.
It is best to do this and consult with a dietitian, or keto expert, in doing your calculations primarily in assessing your projections and metrics with the targeted keto diet.
Standard Keto vs Targeted Keto
The only difference is the added carbohydrates for high-intensity activities and the activities that are being done, but the overall system of things is to fundamentally follow the Standard Ketogenic Diet as this is the base eating plan that keeps you in ketosis. Activities differ as well as mild to moderate activities can be done under SKD like walking, cycling, and other general activities, while in TKD these are workouts and the training that allows your muscle to gain growth and retention pushing your body to the extreme where keto diet comes short, especially in muscle build up since carbohydrates play a big role.
So if you want to move up a notch and do rigorous training and workouts Targeted Keto Diet can help you gain the results you want to get. This is an advanced level for keto diet as it includes an added carbohydrates in the program to make your body achieve levels that you wish to take, in addition, it is important to always monitor your ketosis state as anytime if improperly done will put you out of ketosis.
Making your body first adapt this metabolic state can be easier for you as you go along the program and do experimentations with mix and matches. Therefore, the targeted ketogenic diet provides a simple way to maintain high-intensity workouts and promote glycogen replenishment under ketosis stage for long periods of time.