- Consume 30g-50g of fast-acting carbohydrate around 40 mins pre-exercise<\/li>
- Stick to a normal ketogenic diet at all other times<\/li>
- Do not consume post-exercise carbohydrates<\/li>
- Consider consuming 5g of creatine with the pre-exercise carbohydrates<\/li>
- Consuming carbs allows the body to carry out power & strength based exercises at a higher intensity – at least until you are fully ‘fat-adapted’<\/li><\/ul>\n\n\n\n
\n\n\n\n<\/h2>\n\n\n\n
What is Targeted Ketosis?<\/h2>\n\n\n\n
Targeted ketosis involves the same low carb, high fat dietary guidelines as standard ketosis.<\/p>\n\n\n\n
![\"ketogenic](\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/09\/ketofoods.png?resize=4356%2C5152&ssl=1\")
<\/a><\/figure>\n\n\n\nWith Targeted ketosis however, a fighter will consume 30-50g of high glycemic carbohydrates around 30 minutes before training.<\/span><\/span><\/strong><\/p>\n\n\n\n
The 50g of carbs will temporarily kick the fighter out of a state of ketosis and the related benefits will be lost over this time…but the athlete will be able to train at a higher intensity than possible in a standard ketogenic diet.<\/p>\n\n\n\n
It is important to note however, that you need to go through the fat adaptation process before starting targeted ketosis – otherwise there is a good chance that you will never start producing ketones and reaping the benefits.<\/p>\n\n\n\n
Days 1 – 30<\/strong>
\nStick to the normal ketogenic diet protocol of carbs only from fruit & veg etc<\/p>\n\n\n\nDay 30<\/strong>
\nOnwards – start adding in fast-acting carbohydrates pre-workout<\/p>\n\n\n\n
\n\n\n\n<\/h2>\n\n\n\n
What are the benefits of targeted ketosis?<\/h2>\n\n\n\n
The athlete can train at a higher intensity thanks to the availability of carbohydrate.<\/p>\n\n\n\n
On a typical ketogenic diet athletes report losses in strength, power and strength-endurance.<\/p>\n\n\n\n
This reduction in strength is mitigated or completely prevented with targeted ketosis.<\/p>\n\n\n\n
![\"\"](\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2016\/02\/thai1.jpg?resize=653%2C490&ssl=1\")
<\/a><\/figure>\n\n\n\n
\n\n\n\n<\/h2>\n\n\n\n
How often can you use targeted ketosis?<\/h2>\n\n\n\n
Every day in theory – however eating carbs before training will typically mean that an athlete will stop produce ketones for at least an hour post-training.<\/p>\n\n\n\n
The anti-cancer, anti-inflammatory and other associated ketogenic benefits will also be lost within this timeframe.
\nKeto & fat adaptation will also be potentially impacted.<\/p>\n\n\n\n![\"\"](\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2016\/02\/thai3.jpg?resize=653%2C490&ssl=1\")
<\/a><\/figure>\n\n\n\nWhy can’t ketosis maintain high intensity exercise?<\/h2>\n\n\n\n
Movement is powered by 3 energy systems –<\/p>\n\n\n\n
ATP-PC<\/strong> -> a 60m sprint would use this system predominantly. ‘PC’ stands for ‘PhosphoCreatine’ by the way.<\/p>\n\n\n\n
The lactic acid system<\/strong> – > A Circuit Training Class would use this system predominantly – depending on the person’s fitness etc.<\/p>\n\n\n\n
The Aerobic System<\/strong> -> Requires oxygen, is much slower to generate energy (in the form of ATP) but yields a much larger amount than the other 2.<\/p>\n\n\n\n
High intensity exercise is maintained by 2 metabolic energy systems<\/p>\n\n\n\n
– the ATP PC system – fuelled by creatine<\/p>\n\n\n\n
– the lactic acid system – fuelled by glucose<\/p>\n\n\n\n
Fat can only fuel the ‘aerobic energy system’ which in turn maintains and powers ‘long, slow’ bouts of exercise – such as long distance running.<\/p>\n\n\n\n
<\/h2>\n\n\n\n
\n\n\n\n<\/h2>\n\n\n\n
Exogenous Ketones for MMA<\/h2>\n\n\n\n
There are 2 main benefits of Ketosis for MMA – reduced inflammation (1) and enhanced cognitive functioning (2).<\/p>\n\n\n\n
If you could enhance these benefits, or experience these benefits without having to go on a strict diet…you’d be stupid not to?<\/p>\n\n\n\n
- \n
https:\/\/www.nature.com\/articles\/s41467-017-00707-0<\/pre>\n<\/li>
- \n
https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4112040\/<\/pre>\n<\/li><\/ol>\n\n\n\n
<\/h2>\n\n\n\n
Well with Exogenous Ketones you can experience these benefits.<\/p>\n\n\n\n
I personally eat carbs once per day during the week, and eat protein & fats only at the weekends. I now supplement a small amount of exogenous ketones to experience the full benefits of ketosis without adhering 100% to the diet.<\/p>\n\n\n\n
I’ll also eat some carbs (20g to 30g) before a workout and use exogenous ketones about half an hour afterwards to aid recovery<\/a>.<\/p>\n\n\n\n
The best value Exogenous Ketones that I could find, and have used in the UK are from Keto-Pro.co.uk<\/a><\/p>\n\n\n\n
![\"exogenous](\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/10\/ketouk.png?resize=465%2C283&ssl=1\")
Exogenous Ketones from keto-pro.co.uk\/<\/figcaption><\/figure>\n\n\n\n With a very high concentration of Beta-Hydroxybutyrate, the anti-inflammatory benefits are pretty amazing.<\/p>\n\n\n\n
I’ve also used Perfect Keto which are available in the US.<\/p>\n\n\n\n
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![\"ketogenic](\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/09\/ketofoods.png?ssl=1\")
<\/a><\/figure>\n\n\n\n