Targeted ketogenic diet (TKD).

The Targeted Ketogenic Diet, known as TKD, is a variant of the ketogenic diet that has gained popularity among athletes and intense exercisers.

Unlike the standard ketogenic diet (SKD), the TKD allows for a controlled increase in carbohydrate intake before or after exercise to provide additional energy and improve physical performance. In this session, we will explore what the targeted ketogenic diet is, how it is performed, and what its benefits and considerations are.

Fundamental Principles of the Targeted Ketogenic Diet

The TKD is based on the same fundamental principles as the standard ketogenic diet, i.e., reducing carbohydrate intake to induce ketosis and using fat as the primary source of energy. However, unlike the SKD, which limits carbohydrate intake throughout the day, the TKD allows a controlled amount of carbohydrate specifically before or after exercise.

The role of carbohydrates in TKD

The primary goal of carbohydrate intake in TKD is to provide a quick and available source of energy for the body during intense physical exercise. Carbohydrates are consumed strategically to take advantage of the window of time in which the body can utilize them most efficiently, without significantly affecting overall ketosis.

Carbohydrates in TKD are generally consumed 30 to 60 minutes before exercise or immediately after training. This approach allows carbohydrates to be used as fuel during exercise, without interfering with the state of ketosis during the rest of the day. In addition, post-workout carbohydrate consumption aids in muscle recovery and replenishment of depleted glycogen.

Carbohydrates consumed in TKD should be fast digesting and high glycemic to provide immediate energy. Some common choices include fruits such as bananas or grapes, honey, dextrose or maltodextrin. It is essential to control the amount of carbohydrates so as not to exceed the limit that can bring the body out of ketosis.

Benefits of the Targeted Ketogenic Diet

The TKD has demonstrated specific benefits for those engaged in intense physical exercise or resistance training. By providing a quick and readily available source of energy, the TKD can improve physical performance and training capacity, which is especially valuable for athletes and sportsmen. In addition, strategic carbohydrate consumption can help prevent fatigue and improve muscle recovery after exercise.

Considerations and Precautions

Although TKD may be beneficial for improving athletic performance, it is not suitable for everyone following a ketogenic diet. Those who are seeking weight loss or have specific ketosis goals may not benefit from TKD, as carbohydrate consumption may interfere with the overall ketosis state. In addition, it is important to ensure that the carbohydrates consumed do not exceed the limit that can bring the body out of ketosis and negatively affect health and wellness goals.

Establishing a TKD Eating Plan

To successfully follow TKD, it is critical to carefully plan meals and carbohydrate choices before or after exercise. It is helpful to keep track of macronutrient intake and use apps or online tools to calculate and monitor the amount of carbohydrates consumed. In addition, it is important to adjust the amount of carbohydrates according to individual needs and training goals.

Staying well hydrated is essential in TKD, especially during intense exercise. In addition, those following a ketogenic diet may need to supplement with electrolytes, such as sodium, potassium and magnesium, to compensate for losses through urine and prevent possible deficiencies.