Keto Exercise Guide: Learn how to Workout in Ketosis

Regular exercise is a great way to improve your health and wellbeing, and a keto diet is a great way to lose weight and can bring other health benefits. The question is what happens when you combine Keto and exercise? Does a Keto diet affect exercise performance? And will exercise make avoiding carbs impossible? Exercising and eating a keto diet can be perfectly compatible, but it’s important to realise that as you are fuelling your body in a completely different way, it’s going to respond differently too. In eating a keto diet we’re changing how we get energy. But when we exercise, getting access to energy is critical to maintaining performance and going Keto will affect this. Understanding this is key to knowing how to eat a Keto diet and exercise effectively at the same time. In this Keto Exercise guide we will go into depth to look at what impact a ketogenic diet has on your body, and how that may change the way you exercise and especially how you fuel up in preparation for, or after working out.

Your body is an extremenly complex and adaptable machine, able to handle a huge variety of situations and stresses. From sitting on the sofa watching tv, to (with a little training) climbing mount Everest. Our bodies need to be really flexible in how they get energy efficiently to perform in all scenarios. We’ve managed that by not relying only on one source of energy to work. Instead our bodies make use of a number of ‘metabolic pathways’ to provide energy, generally utilising the best one for the job. Ketosis is the process by which fats within the body are oxidised and Supraketo Keto Pills broken down into a series of compounds including ketones, which are then utilised for energy. This is one part of the ‘aerobic’ metabolic pathway (aero means oxygen, which is required). A person is generally considered to be in ketosis once ketones are the primary fuel source being used over other sources.

This is a process which taps into the huge energy reserves of fat on the typical person, but is generally not able to produce large amounts of energy at any given time. For this reason ketosis alone is not an ideal fuel source for short periods of intense activity. This is the process which makes use of glucose as the primary fuel source for the body. For most people eating a western diet this is how you fuel your day. Glycolisis quickly makes use of glycogen stored directly in the muscles or in the liver to provide energy. Moderately high intensity exercise is fuelled by this process, although for very short, very intense bouts of exercise under 10 seconds (eg: 100m sprints) alternative sources are required. For extremely intense, short bouts of exercise like quick sprints and heavy weight lifting; neither ketosis or glycolysis can provide the energy needed fast enough to be of use. In this case the body uses the ‘phosphagen system’ also called the ATP-CP system.

This uses creatine phosphate stored in the skeletal muscles to quickly provide energy in the form of ATP (adenosine triphosphate). The other two processes ultimately produce this ATP as well but with more steps in the process cannot provide energy as quickly. How does Keto affect exercise performance? Once we limit our carb intake, our body quickly depletes what remaining glycogen stores it has, until such time as ketosis can supply sufficient energy to compensate. This transition often results in a point at which we have run out of glycogen, but aren’t producing enough energy from fat yet, which is why many report feeling tired and exhausted in the first few days of a keto diet. Exercising without these glycogen stores, our muscles find that after the first 10 seconds or so (where they were being fuelled by Creatine Phosphate), their energy source disappears, resulting in reduced performance. It’s only after a minute or two that Supraketo Fat Burner oxidisation and ketosis ramp up and are able to supply enough energy for moderate intensity exercise through ketones.

This gap in energy supply can have a detrimental effect for a number of sports and activities if not managed. Activities like weight lifting, short distance running, high intensity interval training and many team sports like soccer and rugby can suffer due to their need for relatively short, intense movement. The exact timings for these various transitions between energy source will vary greatly between people, with some able to sprint full out for longer than 20 seconds, and others able to tap into their fat reserves much quicker or at higher levels of intensity. Knowing how these fuel sources affect different types of activity is important for Supraketo Official Site Fat Burner you to be able to plan how to tailor your eating habits for you choice of sport or exercise. What you eat will have a huge impact on how you perform! Get Your Keto Macronutrients Right! Getting the correct fuel for your workout is pivotal for success. As discussed there are three main fuel sources, fat, glucose and creatine.