What is Targeted Keto? How to Properly Time Carbohydrates on Keto

[@lifeisagift5627]

This is what I do after many years of experiences. I fast 21 hours, do my cardio plus weight training, breaking my fast after 22 hours with fruits, followed by high carbs meals, little fat, moderate protein.

[@betorezende7645]

you a fruitarian?

[@KL-gh9wm]

Everything on a need to know basis has been my journey from 94 KGS to 77 KGS. And this video was a work of Manifestation - just brought up at the PERFECTLY OPTIMAL TIME. Nothing short of brilliant and absolutely mind blown watching it. As the story goes - picked up a Chicken Biryani on the way home and after a 45 minute brisk walk session, started on the 30 squats routine - while watching this video - and my head was ready to blow open. The final meal included the biryani - chicken for the protein and rice for the carbs, an orange for the fructose, chick peas and an egg for more varied protein and finished the meal with a Black Coffee. Thank you again. And remarkable video. Just brilliant 🙏

[@High-Tactical]

Here’s the facts. I measured my body composition via “InBody” while on keto and intermittent fasting. The first month I lost 3.9 pounds of fat and 1.6 pounds of muscle. The following month I followed this advice (carbs after workout). I lost 6.7 pounds of fat and gained 4.4 pounds of muscle. No HRT, all natural. For those on the fence, this guy knows what he is talking about. Thank you Thomas!

[@y7ti3ug9t]

You didn't loose muscles in both scenarios. Inbody scan reads your lean tissues as a whole. When you weren't replacing glycogen cause you were not eating carbs after workouts your muscles were simply emptier hence you had lower reading with the scan. When you started to fill up your muscles glycogen again the scan gave you a much higher reading because your stores were topped up. I am not saying that having glycogen topped bluffy muscles isn't good, it's great. But technically your amount of net muscle tissue (without including glycogen and water )was very much the same. For each gram of glycogen you store in the muscle you also store 3ml of water. So if you fully replenish your muscles glycogen (around 600grams for a lifter) you will read up to 2.4 kg (5.3 pounds) higher muscles mass with the inbody scan.

[@y7ti3ug9t]

To confirm this I did a dexa scan 3 days apart after refilling my muscles glycogen and i scored 3.7kg extra muscle mass. Only 3 days after 🤣👌🏽

[@kristabaumann673]

This is incredibly helpful! I keep hearing about targeted keto, but with no real explanation that allows me to figure out what would work best for me. This nailed it. Post-workout it is! I have PCOS, so I’m already insulin resistant and this may help me with my fat loss struggles. ✌🏼

[@mr.something7597]

Wow I am super happy I stumbled across this video, It explains everything so well, and the concept of becoming "dual-fueled" is amazing. What a chad that Thomas is, nice.

[@belizeguy]

I have been working out in a fasted state for a few years now, and really thrive on it. Sure works for me. Cold Brew Coffee too, right before and after work outs.

[@mattm3551]

Thomas discusses the potential risks with consuming natural flavors, sunflower oil, and chicory root fiber (bloating) and then promotes products on his channel that have those ingredients including the Magic Spoon cereals...the ingredients in those cereals don't make me want to spend 10 bucks for a box

[@ResilientME]

It's also got tapioca starch which is higher on the GI than sugar

[@TeamBuffaloOutdoors]

Tapioca Starch is an amazing, clean post workout carb. You want something higher in GI post workout for a higher insulin spike and better mTHOR activation. Combine that with a little fructose and lean protein and maybe even some creatine monohydrate, and you’re golden. I personally don’t consume the Cereal because of the milk protein in it, and I’m not a cereal person, however, it would be a nice post-AM workout meal that’s clean enough but won’t keep you out of ketosis that the glycogen carb filling cereals do!

[@jmeineck]

Thomas, Thank you. This is exactly the information I've been looking for, now that I have reversed my T2D using the Keto diet and have tons of energy I have moved into getting back on the bike and chasing performance in an endurance sport. Now I'm not a bike racer but I like to train like one. Which means I'm doing hard long 1hr + bike training with workouts that stress the body for specific physical adaptations. This way I can going out an ride long durations at a high power output and yes this is my sick way of having fun. It can be very easy to burn more than 300 cals per hour on a hard bike training session and very hard to eat 300 cals while riding the bike. As long as you are not depleted going into a 1 hr or less training session I should be able to take in carbs post workout and eat my normal Keto diet the rest of the time for best results? but if the training or ride goes longer that 1 hr I should start taking in carb while on the bike and still do a post ride carb recovery meal before going back to my normal keto diet? I would like to see you do a deeper dive in to both the resistance athlete and endurance athlete's way of doing targeted Keto while chasing performance for the purpose of maximizing performance and health benefits of targeted Keto.

[@alexzacco]

I’ve been doing keto for a couple years now. I have been on the carnivore specifically for about 3 months and just recently started adding fruit after workouts. I have noticed several times when measuring my blood ketones several hours after a fruit, goat yogurt, and honey bowl post work will bring my ketones higher then they were before the workout. This is definitely just me experimenting with my body and I’m curious if anyone else has tried this. I went from .5-.8 mmoI/L to about 2.5-3.0 mmoI/L from doing an intense fasted workout either full body weight training or boxing plus ab work. Then eating a fruit bowl after my workout. Measuring blood right before leaving for the gym and 3-4 hours after post workout meal.

[@isajale660]

I know it’s been some time but just wanted to ask what your protocol is right now :) I don’t measure ketones but my goal was fat loss and muscle gain/maintenance and when adding a few carbs I feel much better and am Acually seeing more results

[@catherinem9174]

My Guru! 👏🏻👏🏻♥️ Thomas - Your teachings and inspirations have brought me to a new dedication and level of health! You put your whole heart and soul into this and I absolutely Appreciate You!!! Thank you!!!!

[@sjcali6161]

This dude is a huge scam artist. Other guys have done videos on him. Look them up. I’ve been doing this a very long time and I can confirm Thomas is a liar

[@seand8415]

SJ Cali who should I believe, DeLauer? Or some random hater? Hmmm decisions decisions

[@sjcali6161]

Hykeyzz Official don’t take my word for it. Check out the other videos that “real” fitness you tube guys made about him. Thomas is crap. I can’t explain in one message but do your research.

[@utopiadweller]

8:20 fructose. 10:30 add caffeine

[@pashabederov]

Hi, why do we need fructose stored in the liver after a workout ? Would it not Keep us longer out of ketosis? Fructose does not help us to restore the glycogen, wright?

[@JTHAMMER12]

I wish someone would answer this

[@alnagha7070]

@@JTHAMMER12 I think the point he was making is to have an abrupt insulin spike after a workout and fructose acts as a buffer to do that as opposed to a full glucose consumption. 100% glucose will keep the insulin elevated for longer time than 50/50 split between glucose and fructose. That’s what I was able to understand from his explanation

[@saramitchell3793]

Thomas... Can you do a video on whether or not it’s good to have a cheat meal with carbs every week or two for muscle building? I’m also wondering what the science says about potential metabolic slowdown if you stay strictly keto for months at a time. Thank you

[@dsargsyan23]

Wow best info, Thomas is a gem. I cant believe this info is free

[@MattStryfe]

Literally the most helpful video I've watched (of your hundreds). I have been wondering and experimenting with all of these aspects as a hockey player & power lifter for ~1 yr.

[@coffeebupper834]

Thank you! You are so much loved and appreciated. Omygosh amazing I'm so motivated. I'd love to see more videos on this subject about targeted keto. 😄🥰❤

[@duckwashington5440]

Operation Underground Railroad?! 👏 Bravo Thomas... Good on you sir! What an outstanding organization!! Save the kids!! 👍

[@vedamoya5593]

If a workout automatically kicks you out if ketosis, what’s the best way to jump back into, and if carbs are recommended after a workout, when is best to do a workout routine? Morning, afternoons or evenings?

[@anishveigas2514]

Was waiting for this video for a long time! Thanks legend 🙌🏽

[@sjcali6161]

Wow....he’s got you fooled

[@seand8415]

Been doing targeted keto for almost a year now. Was down to 3% BF towards the end of last year (check my Pack Man video on my KZbin page. No photoshop needed) The results speak for themselves.

[@aleksanderamid5842]

He has said all these things in other videos.

[@seand8415]

Aleksander Amid and you still haven’t applied it. Apparently you needed to hear it again

[@sjcali6161]

Hykeyzz Official you look amazing. I’ll give you that. But let me educate you a little because I can clearly see you don’t get it. It’s your freak genetics with the hard work and the deficit you put yourself in. NOT THE KETO DIET! I’m not saying Keto doesn’t work. I’m saying it’s not the only way. It’s the DEFICIT that makes you lose weight. Not the macadamia nuts he tells you to eat.

[@alexandramiller3195]

Wow this is exactly what I’ve been looking for

[@anaca7789]

This is amazing information, would love more details on how targeted keto modifies the Keto normal electrolyte needs... sometimes when you’re having so much sodium and potassium etc and suddenly you add some carbs feels like blood pressure spikes and it’s a very anxious feeling to think maybe we’re damaging our cardiovascular system... if that makes any sense! Lol thank u so much for all your research x

[@dustinwainwright6429]

I used to follow a similar protocol by staying keto all day long, work out around 4 pm and then eat high carb meal around 6 pm. Worked wonders for me. Need to get back into that routine. Edit: the protocol was called carb backloading by John Kiefer

[@betauser6233]

Thanks for the source mate! What we're your favorite healthy carbs to eat after workout?

[@darrelmartin8261]

Cool tip!

[@dustinwainwright6429]

Dylan Causbie honestly for the spike in insulin and protein synthesis I stuck with high GI carbs like white rice. Weirdly the best thing I found was Rice Krispies with stevia for sweetener and skim milk. Absorbs super fast and it’s tasty to boot lol. Probably not a good idea to do that all the time but it worked for me. Fruit s like bananas also helped post workout

[@dustinwainwright6429]

Kenneth Holland I miss seeing Kiefer with his updates. Personally I think his CBL book is outdated and needs revision, but it was such a strong start for helping me with my lifestyle of eating. The one thing I believe he messed up about was loading up on protein in the low carb portion of the day because that kept my insulin higher throughout the day. I quickly started fasting most of the day, had a meal 30-60 min before my workout consisting of protein and fat. Then load up on about 200g carbs max if it was a heavy explosive workout; 100-125g if it was normal, and if I didn’t workout I simply didn’t eat carbs

[@loumilano1414]

I wish I was a kid again! I loved the 70's!

[@andrewmoonbeam321]

How were the 1870s? LOL! I'm funnier than people give me credit for.

[@luishsteuer1660]

Laying down the law! Thank You Thomas!

[@bullbman279]

Hi Tom I have a question. In the book "The Art and Science of Low Carbohydrate Performance" by Jeff S Volek and Stephen D. Phinney, they have mentioned that the ketones would increase sharply 1-2 hrs after exercise due to increased hepatic delivery of fatty acids and greater fat oxidation. They thus suggest avoiding supplements which could trigger an insulin response and inhibit the blunting of this increased ketones generation. This point sorta contradicts with what you said in this video. I am not sure if I understood it correctly. Thank you.

[@pauls2257]

This was exactly what i was looking for, as i was worried about my workouts going for the keto diet.

[@neville.perkins]

No need to worry Paul. I've been on keto for quite some time and have no problem with workouts, either weights or on my martial arts days. There was definitely a period whilst getting fat adapted that I was a bit down on energy, but that is normal for the transition period. I wouldn't do targeted keto if you're just starting on keto - you need to be properly fat adapted first. Hope that helps.

[@TrojanHorse91]

@@neville.perkins True. Getting our body shifting into fat adapted fuel itself take quite some time. For me it was like 4 months. Yea -+ 4 months struggle. (Cause I didnt understand the whole concept) But believe me after that your body will be so much better.

[@pauls2257]

@@neville.perkins thank you! You tips will sure help.

[@waeladel3045]

@@neville.perkins do you mean sir that I can make my workout and playing body building in the gem and gain muscles just on keto without adding any carbs.. I use keto for three months and lost 20kg and want now to play body building to gain muscles . What do you think sir?

[@txlockednloaded2128]

Yes I was on keto for years and slimmed down quite a bit. Now I'm on week 1 of targeted keto 3 workout days a week those 3days are the targeted carbs after workout days

[@petebowen9031]

Nailed it! Thank you....answered SO many questions, except 1: how long should you wait after your workout to ingest the carbs? Especially if you’re after fat burning. Would it be better to wait at least an hour to continue post workout fat burning then consume the carbs?

[@petebowen9031]

Found the answer to my question kzbin.info/www/bejne/amWUm3WFl5dsj6c

[@loumilano1414]

Magic spoon baby!

[@KETO.n.WRESTLING]

Great Video Thomas!!! , How many grams of carbs maximum would you recommend Post Workout?

[@KyeDawson06]

Following

[@sxecarissa]

Interested in this one. I suppose it depends on what diet your following etc... I bet he'd say 40 to 50 as 30 grams is recommended for keto?

[@debrafischer5064]

I work out at 8:00 pm. I eat my last meal by 6:00pm. I do my carb when I break my fast about 12:00 pm. Is that ok?

[@debrafischer5064]

I also do my caffeine at 12:00 pm

[@michaeldavis1291]

curious to know too. surprised he didn't mention this in video. it probably depends on your weight though.

[@zolobaxter]

This is a great way to build clean muscle

[@james197091]

Exogenous ketones before a workout gives you a crazy pump and loads of mental and physical energy, especially if you use citrulline malate and coffee too, and add some phenylalanine and tyrosine.

[@michaelangileo2760]

Thank you and God bless you.

[@coreymitchell2756]

Appreciate the vlog as always. Keep doing what you your thing...👍👍👍

[@kaiwen4424]

Thanks mate. This is exactly what i needed when feeling feeble on ketogenic workout. WIll apply targeted keto and see how it works for me.

[@xavierayayaell546]

Did you try it? I am struggling at the gym after 3 months on keto

[@kaiwen4424]

Yeah i did. And i felt amazed with a few grams of crabs right before my workout, like eating a banana or a corn. But sadly i quit keto half a year ago because i didnt have enough time and energy to cook proper dinner for myself @@xavierayayaell546

[@KkKT9992]

Very informative, straight up and simpile to apply. Thank you.

[@AliHObeid]

I am able to maintain ketosis even up to 70 grams of carbs preworkout once i had a mcd big tasty and a small muffin and still maintained ketosis plus i never waited to get into ketosis i just fasted for a full 24 hours then broke the fast with 40g of carbs and had my workout, in 3 to 4 days I had 1.7 mmol blood ketones measured 8 hours after my last workout. I only have carbs before workout and rest of the day is strict keto.

[@nicoleramos2342]

Do you recommend women worry more about sticking to macros or calories when trying to lose weight? And if we are following a daily macro goal, do we add in the targeted carbs to that?

[@DanielosVK]

would be oatmeal or millet a good source of glucose post-workout?

[@christinatennant9192]

I was wondering this myself

[@DanielosVK]

@Benghali In Platforms So what would be an option? Just straight table sugar lol?

[@rjevans2728]

I think it's overwhelmingly clear that building as much muscle as possible (supranatural) is generally going to require a non-negligible amount of carbohydrates. Gluconeogenesis doesn't seem to be adequate.

[@jotace6111]

This is pure gold to me. Thxs!!!

[@epalayan]

Insulin stays elevated for several hours post-carb consumption, correct? If I consume carbs prior wouldn't I get the benefit of elevated insulin pre and post? Thanks Thomas 👍

[@michaeldavis1291]

no. you want your insulin levels low during workout so your body learns to utilize stored fats for fuel instead. after a workout you want to repair your muscles which is different.

[@raymondwandell8880]

I'm my opinion. The "pre workout meal" should be done the day before, in the afternoon.

[@SourDonut38]

This guy is amazing.

[@jostchen]

What about during the workout like cycling for example? Compared to pre and post?

[@loumilano1414]

We need another costco and aldi haul thomas!

[@loumilano1414]

I love draining my glycogen! It feels so good!

[@xxwebgodxx]

Great video Thomas but can you make a video about how you approach the " 2 weeks you do carbs " and than 2 months of clean keto you touched about in previous videos??? That would be a big hit since alot of us would like to go in and out of keto but the correct way especially for someone like myself who lifts weights and already at my desired weight and looking for body composition and to lower body fat and stay lean year long! Thanks

[@danf6975]

This was a great video but he didn't answer a question I had. A physical therapist who runs a nutrition company put out a video along time ago about the time it takes to absorb different materials and different proteins specifically. So the timing of that would be nice to know so we can better time a post workout snack

[@WaqarDepp]

Thanks brother. Was waiting for this video.

[@Peter-zw8yn]

I've been recently told to try the keto diet, specifically a keto paleo diet for a metabolic issue I'm having. I will be going strict for around 3/4 months, but it's fantastic to know this is also an option down the line. My only concern now is maintaining weight as I'm already very lean.

[@Dogtor.krystle]

yayyy!! im so happy with this! i have been craving carbs crazy and can finally eat some!! how many carbs total can i eat post a 30 minute HIIT session (this is after 14-15 hours IF)?? about 30 grams fructose and 30 grams glucose? I'm gonna combine this with about 25 grams protein! So maybe a protein shake with fruits and topped with nuts and a little granola! YUMMMMYY!!

[@jhamlin726]

I'm thinking that post-workout carbs will be the best for me.

[@audrey3688]

This is so interesting 🤔. I’m going to experiment with it. If I eat carbs before I work out, sometimes I have the low blood sugar shakes.

[@strike7786]

Yes! I was looking for this video. Thanks Thomas!

[@RybackTV]

Interesting

[@frametheory]

This is the answer I was looking for. Thanks!

[@kindnesstoall]

Excellent video... excellent info .. now I can feel ok as to when to properly eat after my workout!

[@_jamacedo6349]

Thomas, could u do a video regarding triathletes on keto diet? It is quite difficult to keep carbs below 50 g when you do 2h-5h aerobic exercises daily...

[@AnthGags333]

So Post workout Smoothie / Shake with Underripe Banana (Fructose/Glucose) with Black Coffee and Choice of protein powder and Cinnamon?

[@moisesalfaro3265]

Would a protein shake with milk ,oatmeal and blueberries work ?

[@reganhartley3223]

What do you think of this intra workout protocol? Fasted steady state cardio after 18-20 hours for 45min on matcha tea. Immediately after down some kre-alkaline, beta alanine, citrulline malate. And 30 grams of dextrose or sucrose with a tsp of sodium/potassium chloride mix at 1:4 ratio. Then 30 minutes of super/compound set lifts. Post workout smoothy 2 x handfuls Berries, 40 gram isolate. Quarter avocado, 1/2 tsp coconut oil, 6 macadamia nuts, tsp butter, 1/4 cup oats, almond milk, 1 tbsp cacao, 1/2 tsp Ceylon cinnamon.

[@worththefight1096]

Great video! Very helpful

[@Arumenuyama]

Thomas DeLauer, Thank You very much! I have a question: already heard Your idea of having some glucose and some fructose, but I don’t understand 1 thing. Yeah, I got the idea of different “buses”, but what does it matter if fructose doesn’t go into muscle, only into liver? How does fructose help?

[@michaeldavis1291]

I wonder if he was just recommending fructose for those with sweet tooth who crave it because I don't recall him ever mentioning any benefits to fructose....

[@RamilMagyerramov]

Precisely the question I wanted to ask. IIRC there is almost no way liver glycogen will end up in muscles as it is used to keep blood sugar levels stable and is intended for brain. Maybe that is the benefit - more fructose is used instead of aminoacids? @ThomasDelauer Could please comment on this?

[@TheRyanKingOfficial]

What I understood was if you had 50g of glucose it may not all get absorbed but if you had 30g fructose and 20g glucose because they take different pathways the likelihood of absorbing more carbs into the muscles is higher and faster.

[@y7ti3ug9t]

A steak raises insulin as much as carbs tho, as instance insulin response to beef is higher than to muesli, so eating steak before (or after workout) is going to raise it anyway.

[@brettron87]

In some previous vids you recommend leucine acetyl l carnitine and creatine together . Is this still the go? Pre or post? plus pre or post work out carbs? And what's your thoughts on pre-work out powders

[@michaeldavis1291]

he recommended that drink pre. the carbs he is leaning for post.

[@moe808]

Thanks for this video. I basically practice a targeted Ketogenic diet which I think anyone who workouts should.

[@dilliedees8074]

Moe I don't see why everyone who works out should eat toxic amounts of sugar. Ur body makes it own sugar and antioxidants so the sugar causes little damage but to eat carbs regardless your going to get damage from it and reduce insulin sensitivity

[@moe808]

@@dilliedees8074 having a few berries such raspberries, blue berries or even strawberries will not kick out of ketosis after a workout. You can balance it out in moderation. Meeting your micronutrients intake is more beneficial than the tiny amount of sugar in fruits.

[@immy00]

DillieDee 's sugar or glucose?

[@dilliedees8074]

Immy sugar is glucose. Table sugar for example is one part glucose and one part fructose and that's what goes in ur blood stream and causes damage. Eat bread it turns to glucose and does damage in the blood stream. Only carbs that don't do damage bc ur body can't even break it down is fiber, fun fact of the day

[@dilliedees8074]

Moe ur right eat berries in a small amount isnt bad per say and again small amount won't kick u out of ketosis but human are very low carb creatures. Humans should eat a very carnivorous diet. Which is as low carb as u can go. And at most u really should only eat once a day. People need to stop eating when their not hungry. Sometimes I don't even feel like eating some days but do just to get "max" benefits from my workout

[@patrickpuma]

I eat fruits before and while I am working out.

[@DavidYohnson]

I learned something new

[@kirang9759]

How much carbs should you have pre-workout?

[@OffTheGrid1982]

Post Over Pre! Great Video.

[@joshuaficek2491]

Great video Thomas

[@ArmsOfGabriel]

Great, great, great video! I was looking for something like this exactly! Great!

[@deuss001]

Post workout would be a good time for collagen intake?

[@Fragzilla970]

What’s the “window” post workout to to eat those carbs? For instance, I usually go for 3 eggs, 6 oz breakfast sausage, 2 tbs ghee, shredded cheese. On post gym days I’ll eat that, and add in pan fried diced red potatoes with salt and pepper.

[@darioo6604]

potatoes + honey after training?

[@MarydToKeto]

So helpful!! Omg! This makes so much sense!! Thank Uuuuuu!!

[@robomech5655]

So can i eat popcorn before or after my workout? It’s like the hardest thing to give away in keto for me lol

[@AngCJ-18444]

🤣

[@aryamancledwyn9365]

Hey Thomas when you say eat 0.5-0.7 grams of protein per pound of bodyweight, you mean 0.5 to 0.7 grams of protein per LEAN POUND bodyweight right ?

[@robertwaldron2232]

Awesome video!!! Knowledge bombs dropped!!

[@vanisantander7607]

How much glucose, fructose, salt and protein should I consume after training?!

[@meredithscollon4945]

How does lactose come into the equation? Like, fruit and yogurt post workout? Seems like a good combination of carb and protein, but only glucose and fructose were mentioned.

[@ChantelDaniel93]

Soooo... eat carbs before u exercise but it's better to exercise in a faster state. Which one is it?!?!?

[@ClarityDetermination]

I think he offers a process for which one you choose. We're all in different situations every day and Thomas makes suggestions so that you're never stuck.

[@augustagordy5423]

If this method is used, then when should we have your next high fat meal? Based previous video you stated, individuals should have a high fat breakfast, then a low fat high protein lunch capping it off with a high fat dinner.

[@truthserum1271]

I can do potato & salt but you expect me to do this without butter? 😳😳🥴🥴 There's no joy in that. 😭😭😭 I want my potato and bittertoo!

[@dsargsyan23]

Only question what really to eat post workout and how much carbs?

[@ishtar0077]

Thank you for videos they are helpful

[@michelef.8490]

Why am I so exhausted, all my muscle hurt. Can you do a video on this. Please.

[@kirbyaugustine761]

Michele F. Could be low electrolytes if you’re doing Keto

[@Verdadeiro]

Or lack of collagen type 2.

[@jepriarias1674]

When you say 20-25g of fructose and 30g of glucose. Is that by weight or actual carb count? I'm guess weight? So about 1oz of strawberries and 1oz of a rice cake or baked potato?

[@DeanKellyPhotography]

Wondering this to?

[@jepriarias1674]

@@DeanKellyPhotography I believe he's talking about nutritional value in grams. So for example if a rice cake is 15g of carbs per piece than you would need to eat 2 to get 30g of glucose, and then a banana, apple, orange, or any fruit that will give you 20-25g of carbs of fructose. Correct me if I'm wrong, but I think that is what he's saying

[@DeanKellyPhotography]

@@jepriarias1674 Ok thank you for the reply :)

[@domenicakuwait7411]

Love this:))) Golden teachings for athletes. Blessings Thomas!

[@jahnwizlmbru131]

A lot information on the topic. .bt need more thank you dear

[@jeremysoetens8642]

What with endurance sports? For example bike-rides for 200km (= 6/7hrs of training). Should you work out the entirely sober or better to take some carbs somewhere during this work-out?

[@ABAA87]

Hello and thank you for the great material you're always posting! Where is the best place to ask you questions? It's difficult to get you on time of publication of videos..... My question is about drinking plain cocoa powder, does it break a fast?

[@michaeldavis1291]

yes, no question

[@mikelemons1779]

Why not have something like cream of rice before workout which will be burned off threw out the work out then get your carbs in from vegetables after workout?

[@TheM1o2h3d4]

Taking creatine post workout with carbs would be ideal ?

[@MarymMatthews]

Thanks for this informative video. Question for you: could I have a couple of bananas (~12g of sucrose and ~11g of fructose) after an intense run? Also, what are your thoughts on having gels during long runs / races?

[@muhammadsalamy3292]

ur simply a legend

[@elfilete1993]

Someone tried Preworkout Carbs? Did you saw some difference in performance?

[@DaddyOKaboom]

5 eggs with salt, some fruits and some oats?. I guess it also depends from daily caloric intake and mine is quite high on workout days. Fat loss is easy, considering targeted keto to get even better performance during workouts.

[@vladkurochkin7360]

For all this time during quarantine I used to eat

[@Underground_Caveman5353]

Just for discussion ( i dont want to judge any opinions or anything) I would suggest to be careful of fructose. Because its going in the liver it doesnt give u much in the way of the workout. Try maybe some rice or sth or glucose veggy (beats?) in order to have more glygocen for the muscle. I dont know I dont consume that many carbs but I am relatively scared of fructose just because u have a very limited amount that u can utilize and I never could understand how much is too much for my body.

[@kabeuchiha]

@@Underground_Caveman5353 Fructose nutrients? xD

[@michaeldavis1291]

if you must consume that stuff then at least youre doing it in the morning...

[@neville.perkins]

Its like you read my mind, Thomas! I've been doing targeted keto for a while but am starting a keto cycling phase going for 1 week of slow carb eating to replenish some muscle glycogen. Can you perhaps do a video in more detail about how a slow carb keto cycling eating plan would look? BTW, my research shows that 1 cup of strawberries has about 4g of fructose. So I'd have to eat 5 cups of strawberries to get your suggested 20-25g of fructose? That seems a bit much?

[@kirbyaugustine761]

There’s a keto bodybuilder that ingests 20-30 grams of dextrose pre-workout that swears by it. I hope this helps.

[@neville.perkins]

Kirby Augustine l steer clear of any wheat or corn derived substances. Thanks for the thought though.

[@AliTurna]

Neville Perkins I was thinking exactly the same. To complete 20-25 gr net fructose and 30 gr net Glucose we need to eat hell of a lot amount of fruits and vegetables considering your strawberry example. So Thomas might have meant 20-25 gr of carbohydrate containing some fructose and 30 gr of carbohydrate containing some glucose. By doing this we will finalize the day overall with 50-55 gr of carbohydrate which seems reasonable. What do you reckon?