Do you have any experience with targeted ketogenic diets?
No
No experience with Targeted Keto.
I am not quite sure what the purpose of it is.
Research shows that a Keto Adapted individual has the same amount of muscle glycogen as someone on a Standard American Diet. So, why would you need carbohydrates prior to training?
Secondly, MCT Oil enters the system for energy, just as quickly as high glycemic index carbohydrates, for use as immediate energy. You might consider MCT.
However, too much MCT Oil can give gastric problems.
I found mixing MCT Oil with Liquid Coconut Oil eliminated that issue.
Liquid Coconut Oil has less Lauric Acid; which is what makes Coconut Oil solid at room temperature. Since Lauric Acid is not actually a Medium Chain Triglyceride, Liquid Coconut Oil has more MCTs.
With that said, I have not noted much of a difference in my strength or energy levels in strength training sessions with using it.
Like carbs pre workout on heavy days but low carb the rest of the time?
Heavy Training Days
One of the issues with training on a Ketogenic Diet is that many individual train the same way as they did on a Standard American Diet. I initially did that was well. It didn't work well for me and I question if it does for others.
Think of like this. The way you train for Maximum Strength, Power, Speed, Hypertrophy and Strength Endurance requires a different approach.
With the Ketogenic Diet, a different training approached is required, as well. Let look at..
Two of The Three Energy Systems
1) Phosphagen Energy System
ATP is utilized for the system; primarily short burst, high intense movements for Maximum Strength, Power and Speed.
ATP is used, not glucose (carbohydrates) nor ketones (body fat).
Thus, individual who are on a Standard American Diet or Ketogenic Diet will preform equally as well.
ATP is pretty much depleted in 15 second and complete gone in 30 seconds
2) Glycolytic Energy System
Activities ore sports that are moderately intense an last from over 30 second to around 2 minutes require glucose (carbohydrates.
Glycolytic sports are activities appear to need to consume more carbohydrates/glucose.
With that said, let's look at...
A low-carbohydrate ketogenic diet combined with six weeks of crossfit training improves body composition and performance
A low-carbohydrate ketogenic diet (LCKD) is a popular approach to weight and fat loss. CrossFit is a high-intensity power training (HIPT) type exercise for all levels of age and fitness that has gained recognition as one of the fasting growing sports in America. No previous research has been...
commons.lib.jmu.edu
Rachael Gregory's research determined that once athletes were Keto Adapted, they performed just as well as in the Glycolytic Energy System. However, I am not quite sold on it.
Now let see how you can "Game The System" with one type of Strength Training Method...
Hypertrophy/Bodybuilding Training
a) Traditional Bodybuilding
It fall more if the the Glycolytic Energy System with higher repetition and shorter rest periods.
b) Cluster Set Hypertrophy Training
This method keeps Hypertrophy Training in the Phosphagen Energy System
Cluster Set in which short rest periods between repetitions or cluster of repetitions (2 - 3 reps per set) of around 15 second are taken. This allows the restoration of Muscle ATP; which allow you to produce more force.
Clusters of let's say 12 Sets of 2 Repetition are performed with let say 15 seconds between each Cluster. That is 1 Cluster Set for a total of 24 Repetitions.
Research by Dr Jonathan Oliver determined this method ensure Speed and Power were maintained and developed, along with Maximum Strength while increasing muscle mass.
When Traditional Hypertrophy Training alone it increases muscle mass at the expense of Maximum Strength, Power and Speed; they drop like a rock.
Rest Periods Between Sets
1) Glucose restores Muscle ATP quickly. However, there is no data that indicates how quickly that occurs.
2) Ketones ironically produce more ATP, but don't restore Muscle ATP as quickly as Glucose; there no data on how much slower with vs glucose.
Thus, for individual on a Ketogenic Diet, one of the primary keys is that Rest Periods between Maximum Strength Training Sets and Cluster Set Hypertrophy need be long enough so that Muscle ATP Restoration occurs. That also applies to individual who on Standard American Diet.
The 3 Minute Rule
When performing Maximum Strength Training, rest periods between set need to be at least 3 minutes; regardless of the diet followed.
Three minutes usually allows complete Muscle ATP Restoration. That one of the reason that if a Powerlifter misses a lift and has to follow himself again, they are given three minutes before they need to do so.
Summary
1) Strength Training on the Ketogenic Diet require a different approach.
2) Training Repetition need to kept in the Phosphagen Energy System.
2) Rest Periods between Sets need to be long enough so that Muscle ATP is restored.
3) Research by Rachael Gregory indicates that once Keto Adapted, Ketogenic Diet athletes performed as well as those on the Standard American Diet. This method may work providing it is given enough time.
4) Your issue might be that you are Overreaching with your training which lead to Overtraining; which creates a variety of issues.
