As you guys know, I am a huge believer in the ketogenic lifestyle. And today I want to talk to you about a keto protocol that is perfect for anyone that is a top-level athlete, or trains like one.
THE TARGETED KETO DIET
With the Targeted Keto Diet (TKD) you simply consume carbohydrates right before and after your workouts. It is an advanced protocol specifically for ketogenic athletes, powerlifters, CrossFitters, and anyone trying to gain mass or for those that are more advanced in their workouts.
A TKD gives your body all the energy it needs to lift heavier and longer, and train at a higher intensity level, while promoting muscle growth and minimizing fat gain, so long as nutrition and training are on track. Your next workout benefits greatly from a TKD as you maintain decent glycogen levels which sets you up for one awesome training session.
The RIGHT Way to Do A TKD
Ideally, to maximize the benefits of a keto diet, and not throw yourself completely out of ketosis and back to square one, you’ll want to follow a strict ketogenic diet for a minimum of 30 to 60 days (60 days preferred), and become keto adapted FIRST, before starting a TKD.
This bears highlighting: if you jump straight into a TKD protocol, you risk the possibility of never truly getting into ketosis and allowing your body to burn fat for fuel. A TKD diet is great AFTER you’ve become keto adapted, because it gives you an excellent basis for maintaining your exercise performance while at the same time allowing for glycogen re-synthesis without interrupting ketosis for long periods of time.
The macro spilt that I recommend to get to the keto adapted phase is 70% fat, 25% protein and 5% carbs.
Few keto experts talk about this, so I want to make sure you guys are crystal clear on this: before experimenting with any form of a ketogenic diet, the first step and primary goal is to establish ketosis and train your body to burn fat for fuel. Once you're in a state of ketosis, then you can play around with your macros and experiment with reducing fat, and introducing carbs around your workouts to better fuel your muscles.
With a TKD you specifically add in 10-20g carbs pre and post workout to fuel your body with glucose and then you’ll shift over into ketones, but, again, this shift will only happen if you are keto adapted already (which takes 30-60 days, and sometimes longer for some people).