Effects of exercise on ketosis

Post-exercise ketosis

Simply restricting carbohydrates will establish ketonuria (presence of ketones in the urine) given enough time (typically 3-4 days). The requirements for the establishment of ketosis are discussed in detail in chapter 4 but are briefly reviewed here. Additionally, exercise interacts with carbohydrate restriction and affects ketosis. This chapter discusses the role of exercise, both in helping to establish ketosis, as well as its impact on ketosis once established.

A recap of ketogenesis

Ketosis requires a shift in the liver away from triglyceride synthesis and towards free fatty acid (FFA) oxidation and ketone body formation. Blood glucose must also drop, lowering insulin and increasing glucagon and decreasing the I/G ratio. Along with this hormonal shift, there must be adequate FFA present for the liver to produce ketones.

Exercise is inherently ketogenic and all forms of exercise will increase the rate at which the liver releases its glycogen, helping to establish ketosis. As the rapid establishment of ketosis is important for individuals using the CKD approach (who only have 5-6 days to maximize their time in ketosis), strategies for entering ketosis are discussed. The overall effects of exercise on ketone concentrations is also discussed.

Section 1: Aerobic exercise

It has been known for almost a century that ketones appear in higher concentrations in the blood following aerobic exercise (1). During aerobic exercise, liver glycogen decreases, insulin decreases, glucagon increases and there is an increase in FFA levels in the bloodstream. During aerobic exercise, there is a slight increase in blood glucose uptake which peaks around ten minutes. To maintain blood glucose, the liver will increase liver glycogen breakdown, keeping blood glucose stable for several hours. Thus, the overall effect of aerobic exercise is to increase the production of ketone bodies .The increase in ketone bodies during exercise is smaller in trained versus untrained individuals, due to decreased FFA mobilization during exercise .

Aerobic exercise can quickly induce ketosis following an overnight fast. One hour at 65% of maximum heart rate causes a large increase in ketone body levels. However, ketones do not contribute to energy production to any significant degree . Two hours of exercise at 65% of maximum heart rate will raise ketone levels to 3mM after three hours. High levels of ketonemia (similar to those seen in prolonged fasting) can be achieved five hours post-exercise . 
This increase in ketone bodies post exercise allows for glycogen replenishment in the muscle. Since the brain will not be using glucose for energy, any incoming carbohydrates can be diverted to the muscles . Obviously, if no dietary carbohydrates are consumed following training, ketosis should be maintained.

Aerobic exercise decreases blood flow to the liver which should decrease the availability of FFA for ketogenesis . However, this is offset by an increase in FFA availability and,extraction by the liver .

If ketone body levels are low at the onset of exercise, there is an increase in ketone concentrations during exercise. If ketone body levels are high during exercise (above 2-3 mmol), exercise has little effect on overall ketone body levels simply because they are already high (i.e. levels of ketosis will not deepen). This reflects one of the many feedback loops to prevent ketoacidosis during exercise and afterwards . High levels of ketones inhibit further fat breakdown during exercise although insulin levels still decrease. The primary fuel for exercise is FFA and the body will simply use the FFA already present in the blood for fuel.

Section 2: High-intensity exercise

Very little research has looked at the effects of high-intensity exercise on establishing ketosis or post-exercise ketosis. However, we can make some educated guesses based on what is known to occur during high-intensity exercise.

During high-intensity exercise, the same overall hormonal picture described above occurs, just to a greater degree. Adrenaline and noradrenaline increase during high-intensity activities (both interval and weight training). The large increase in adrenaline causes the liver to release liver glycogen faster than it is being used, raising blood glucose . While this may impair ketogenesis in the short term, it is ultimately helpful in establishing ketosis. Insulin goes down during exercise but may increase after training due to increases in blood glucose. Glucagon goes up also helping to establish ketosis. Probably the biggest difference between high and lowintensity exercise is that FFA release is inhibited during high-intensity activity, due to increases in lactic acid .

Many individuals report finding a decrease in urinary ketones (or a complete absence) Following the performance of high-intensity exercise. Most likely, this reflects a temporary decrease  in blood FFA concentrations and increase in blood glucose and insulin. Additionally, the large increase in adrenaline and noradrenaline decreases blood flow to the liver further decreasing FFA availability for ketone production.

So while high-intensity exercise is arguably the quickest way to establish ketosis (due to its effects on liver glycogen breakdown), the overall effect of this type of exercise could be described as temporarily anti-ketogenic. The solution to this dilemma is simple: follow highintensity activity (to empty liver glycogen) with low-intensity activity (to provide FFA for ketone formation). Ten to fifteen minutes of low-intensity aerobics (below lactate threshold) following intervals or a weight workout should help to reestablish ketosis by lowering blood glucose and providing FFA for the liver.The impact of different forms of exercise on ketosis appears in table 1 :

Summary

Low-intensity aerobic exercise, below the lactate threshold, is useful for both establishing ketosis following an overnight fast as well as deepening ketosis. High-intensity exercise will more quickly establish ketosis by forcing the liver to release glycogen into the bloodstream. However it can decrease the depth of ketosis by decreasing the availability of FFA. Performing ten minutes or more of low-intensity aerobics following high-intensity activity will help reestablish ketosis after high-intensity activity.

Guidelines for Establishing and Maintaining Ketosis

      1. After a carb-up, if not weight training the following day, perform 45’+ of low-intensity aerobic exercise (~65% of maximum heart rate) to deplete liver glycogen and establish ketosis without depleting muscle glycogen. Interval training will establish ketosis more quickly by depleting liver glycogen but will negatively affect your leg workout.

OR

       2. Perform a high-intensity workout (weight training or intervals) followed by 10-20’ of lowintensity aerobics to provide adequate FFA for the liver to produce ketones.

       3. Perform 10-15’ of low-intensity aerobics after high-intensity training to provide FFA for the liver for ketone body formation.

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The Basics of Bodybuilding Nutrition :

HOW TO CREAT A BODYBUILDING DIET

First of all you must know WHY you eat, then you will be better able to avoid things that you know to be injurious. Foods eaten under proper conditions among other things, repair the waste and worn-out tissue, build up the brain, supply the cells with the elements of life, and also store fat.

The seven principal classes of nutrients are:

1. PROTEIN, largely composes muscles, organs, antibodies and all enzymes.

2. CARBOHYDRATES, the body’s principal source of energy

        a. Simple Carbohydrates - all sugars including dextrose, maltose, lactose,table sugars (sucrose)

        b. Complex Carbohydrates - primarily starches. Some examples are bread,rice, pasta beans, fruits, vegetables and potatoes .

3. VITAMINS, helps to regulate many bodily functions, including the digestive and nervous system .

4. MINERALS, essential for numerous processes from bone formation to heart functions; they become part of the body.

5. FATS, Numerous body functions from warmth to maintaining healthy skin.

6. FIBER, aids in the elimination of body waste and reduces the risk of contracting certain diseases; the indigestible part of the carbohydrate.

7. WATER, basis for all body fluids, cell processes and organ functions.

All foods containing the above constituents to any degree are valuable for the perfect nourishment and maintenance of the body in a state of normal health. In other words, to maintain good health you should eat from all the seven classes of food daily. If one or more are omitted, you will suffer the consequences of undernourishment. There are other important factors to be taken into consideration, such as the right proportion of foods in each of the seven classes. They must also be combined in such a way that on entering the stomach they can be acted upon by the various digestive juices with the minimum expenditure of energy. They must be eaten at regular intervals; under wholesome conditions; presented in an attractive and appetizing manner and thoroughly chewed

before swallowing.

Here is a list of those foods containing a large percentage of protein:

1. Nuts                                    5. Poultry

2. Eggs                                    6. Lean Meats

3. Beans, soy, peas                  7. Fish

4. Milk and Cheese

Carbohydrates: foods containing simple and/or complex carbs are:

1. Bread                                    5. Cereals

2. Macaroni, spaghetti              6. Meals & Flours

3. Table sugar 7. Crackers

4. Syrup 8. Potatoes

Those foods very rich in Vitamins are:

1. Green Vegetables                  5. Tomatoes

2. Oranges & Lemons               6. Herbs

3. Butter                                     7. Bananas

4. Melons                                   8. Root Vegetables

The foods predominant in fat are:

1. Cream                                     4. Nuts

2. Fat Meats                                5. Cooking Fats

3. Butter                                      6. Table and Salad Oils

Another group that cannot be overlooked are the minerals, including:

1. Shellfish                                  5. Whole Grains

2. Apricots                                  6. Leafy Green Vegetables

3. Fluoridated Water                   7. Organ Meats

4. Broccoli

The foods giving the essential fiber are:

1. Bran                                         4. Root Vegetables

2. Leafy Vegetables                     5. Cereals

3. Whole Wheat                           6. Fruit Pulp

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Low Fat Weight Loss Diets

HOW TO LOSE WEIGHT FAST 

-Not as popular now as the more heavily publicized diets such as Atkins, South Beach and The GI diet, low fat diets still have a great deal to recommend them. Although diets based on lowering the amounts of carbohydrates, recommend the intake of a variety of fatty foods, many dietitians have long been of the opinion that a low fat and high fiber diet is the best combination for weight loss and health.

 -There have been many diet books covering the low fat weight loss diet, such as the Rosemary Connelly Diet. This maintained that a very low level of fat together with an increased amount of dietary fiber, as in whole meal bread, pasta and brown rice, would aid weight loss and help you to maintain a satisfactory level.

 -Although a low fat weight loss diet is generally considered to be one of the more sensible diets, you should always consult your doctor before starting a new pattern of eating. One of the easiest ways to start a low fat diet is to cut down on the amount of fried foods that you eat. There are perfectly acceptable alternative ways of cooking most foods that are normally fried. Even French fries can be made in the oven, using very small amounts of fat when compared with deep-frying.

 -An easy way to get a good start with a low fat weight loss diet is to buy a steamer. This is a very quick and efficient way of cooking foods, with a minimal loss of vitamins and minerals and is of course very low fat. Steaming is a very good way to cook and can replace a deep fat fryer for some cooking, as well as providing a simple way of cooking many healthy alternatives to bought in convenience meals.

 -Lowering your intake of butter and margarine is another simple way to lower your intake of fat and help weight loss. You don’t even have to change what you eat. You can make a difference by either spreading the butter or margarine very thinly or just leaving it our altogether.

 -Reducing fat in your diet does not have to be complicated and there are some very simple things that you can do to make a difference. When cooking meat it is possible to remove some of the fat before you start cooking and if you also grill the meat instead of frying it, you have removed a substantial amount of fat and possibly helped towards your weight loss goals.

 -Cutting down on eating pastry is a good way to help weight loss. Pastry can contain a large amount of fat, so just by choosing a lower fat alternative you can make a difference to your chances of reaching your target. There are some fats that many dieticians believe are good for you, such as olive oil and oily fish and these can be included in a low fat diet. It is really a question of balance. A good low fat weight loss diet can be a very healthy way to lose those extra pounds. Your doctor should be able to provide you with good advice on the best way to choose a diet and how best to make it work for you.

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What is healthy eating ?

WHAT DOES HEALTHY EATING MEAN

Healthy eating is balanced eating, where you consume a variety of foods. It includes protein, carbohydrates (especially fiber), fats and fluids.

      Protein :

Protein helps repair your muscles, skin and nails. It can help you heal if you’ve been ill or have had surgery.

The best sources of protein are meat, fish, poultry, milk, eggs, cheese, yogurt, legumes (such as dried peas, beans and lentils), nuts, seeds and soy products (such as tofu or soy beverages).Whole grains,

vegetables and fruit can also provide small amounts of protein.

Here’s how you can easily get the protein you body needs in one day along with many other good nutrients, such as iron, calcium and vitamin B12:

     - At breakfast, have few egg whites, one slice of whole wheat toast and a banana. Or try oatmeal made with few egg whites and milk or unsweetened, fortified soy beverage, or cold cereal make with low-fat buttermilk.

     - At lunch, have a chunk of low fat cheese and a bowl of lentil soup. Or try steamed brown rice with cut-up chicken pieces and vegetables, such as green beans or bok choy.

     - For an afternoon snack, have a handful of nuts with three-quarters of a cup of low-fat yogurt, or a small glass of milk or unsweetened, fortified soy beverage.

     - For dinner, have fish (or tofu) with half a cup of brown or basmati rice, and half a cup of broccoli or other vegetable and one cup of mixed salad.

      Carbohydrates :

Healthy carbohydrates – such as vegetables, fruit, whole grains and low-fat dairy products – provide your body with the fuel your heart, lungs and other organs need to function properly. They deliver essential vitamins and minerals and help give you the energy you need to run another block, swim a few more laps or to do another set of weight lifting. Many are also important source of fiber.

A few carbohydrates, however, are unhealthy- particularly the ones that are easily digested and that quickly raise your blood sugar. These include white bread, white rice, cookies and cakes. Some weight loss programs say to cut down on or cut out all carbohydrates because they make you gain weight. But that severely limits what you can eat and you miss out on many important nutrients.

Permanent weight loss or weight management requires a permanent change in lifestyle and eating habits.

      Fiber :

Most adult only get about half the fiber they need each day. Fiber is a nutrient found in plants. You need fiber to keep your bowels regular and healthy. Eating a lot of high-fiber foods can also help lower blood cholesterol levels, control blood sugar levels and help prevent high blood pressure. Because fiber makes you feel full for longer, it can also help with weight control.

Grains and grain products are products are particularly high in fiber. In fact, a high-fiber cereal for breakfast (one with four grams or more of fiber) will help keep your hunger under control for the whole day.

Follow up throughout the day with other high-fiber foods, such as whole wheat toast of pasta with vegetable sauce, a spicy bowl of chili, or low-fat yogurt with fruit and bran added on top. Fruits and vegetables, beans, lentils and chickpeas are also great sources or fiber.

      Fats :

Research now proves that it is not fat that is bad for you, but the type of fat you eat that counts most.

Everyone needs to eat some fat to stay healthy. Fat supplies your body with energy and helps build a protective coat around your cells – but it’s got to be healthy fat and in the right amount. 

Unhealthy fats are saturated and trans fats. Saturated fats are mostly found in food that come from animals. Trans fats come mostly from vegetable oils that have been made solid through a process called hydrogenation.

     Fluids :

Fluids are essential to life. They help you to think clearly and keep your body temperature here it is supposed to be. You may not know when you’re thirsty. And by the time you feel thirsty, you could already be dehydrated, which means you’ve lost too much water and may soon start feeling tired, confused, hot, flushed and even nauseous.

Try to drink in between eight to twelve 8-ounce glasses of fluids each day.

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THE SECRET TO BOOSTING PERFORMANCE AT ANY AGE !

THE SECRET TO BOOSTING YOUR BODY

The secret could be as simple as boosting one of your body’s most important hormones. No,

not testosterone. You know testosterone levels decline with age, and you know the toll it can take both on the way your body looks and on your ability to perform. But testosterone is just one part of the equation, and if that’s been your only focus in your attempt to get your game back and boost your performance to the levels you want, you could be missing one critical piece: human growth hormone.

Human growth hormone (hGH) has been associated with:

      -PHYSICAL PERFORMANCE

      -MUSCLE MASS

      -RECOVERY

      -ENERGY

      -ENDURANCE

      -SEX DRIVE

      -REDUCED BODY FAT

Some experts believe hGH is critical to keeping us youthful and performing at our peak. The problem

is that — just like testosterone — our body’s natural production of hGH begins a free fall that

can start as early as our mid-20s.

SO WHAT CAN YOU DO?

You could drop some serious cash on controversial, synthetic hGH injections, even though some experts warn against them because of concerns that introducing synthetic hGH into the body may upset your natural production of growth hormone.

"Finally a GH product with impressive research and clinical trials"

Or you could raise your hGH levels naturally with Growth Factor-9 (GF9).

Rather than introducing synthetic growth hormone, GF9 works by nourishing the pituitary gland — where hGH is manufactured in the body — encouraging it to produce growth hormone at more youthful levels.*

You need to know, however, that the “established” medical community (and of course, they know everything) would say that the benefi ts of human growth hormone are largely anecdotal, with research that’s preliminary. But there’s no denying that something that may boost your performance,

increase lean muscle mass, decrease body fat, and enhance your energy and libido is an investment worth making.

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