lystn

In this episode, I talk a little about my thoughts on post-workout strategies when exercising on the ketogenic diet. Great books to read regarding the science behind all of this: The Art And Science Of Low Carbohydrate Performance Mike Mutzel’s thoughts on intra workout carbs: https://www.youtube.com/watch?v=2s7Xwo2WAlA Recovery is the key to progression within endurance training. If you are training, and not fully recovering, then you’re going to be putting yourself at risk of injury and overtraining. There are so many ways to recover, but the best way to recover your legs from a long or hard run is to use a combination of the most Cold Therapy By jumping into a cold shower or pool post workout is a great way to reduce DOMS (Delayed Onset Muscle Soreness). If you have access to an ice bath, this is even better. Not only does this help with muscle recovery, but I’ve also found that it helps recover joints that might be sore. Foam Rolling / Stretching The most effective foam rolling I’ve found is on the calves (sitting position, one leg on top of the other, rolling over your calf muscle), hamstrings, quads (superman rolling over your quad muscles), and a hip flexor stretch (by kneeling, and pushing forward through your front knee and maintaining a tall upright posture). Post Workout Food Aside from replenishing your hydration levels (which is also important), following a ketogenic diet means that you’ll need to be eating enough fat to be sustaining energy requirements, so I usually finish a run by eating eggs, with either smoked salmon, bacon, avocado or even bulletproof coffee. Keep it simple. Note on carbohydrates after exercise: • Consuming carbohydrates post workout rapidly decreases fatty acid oxidation in the muscles, thereby interfering with keto adaptation, and diminishes the beneficial effects of exercise on insulin sensitivity. • Avoiding blood sugar and insulin spikes can lessen the stress response to exercise • Finnish researchers - The post marathon Paradox – more insulin resistance 3 days post marathon. • Consuming carbs post workout can also have a rebound effect resulting in low blood sugar and stress responses that will release additional epinerpherine and cortisol, which can hinder recovery. • By elevating insulin levels post exercise with fast acting carbs can point glucose into fat storage. • Membrane highly unsaturated fatty acids (HUFA) is linked with insulin sensitivity, so reduction in these essential fatty acids within the muscle membranes could impair insulin sensitivity. Keto adapted athletes are better protected against this damage. • When you burn oxygen, your body creates Reactive Oxygen Species which damages HUFA membranes. Keto diet has shown to have an increased amount of HUFA to start with. • Consuming enough Omega 3 in the diet maintains optimum tissue levels of HUFA • Less generation of reactive oxygen species (ROS) better preservation of highly unsaturated fatty acids in cell membranes • Higher ketone levels means less mitochondrial ROS production, and increases in antioxidant defences. • Less metabolic stress, improved fuel flow and healthier membranes means faster recovery from exercise and less inflammation, Less immunosuporession, Less gasto-intestinal distress, less insulin resistance.