Ok, i'm new to this diet but i keep seeing the same question almost on a daily basis.
So I'm going to put the information in this thread on how to carb up on the CKD.
Information from Lyle's book.
To shift the body out of ketosis and toward a more anabolic state, dieters will need to begin
consuming carbohydrates approximately 5 hours prior to the final workout. At this time, a small
amount of carbohydrates, perhaps 25 to 50 grams, can be consumed along with some protein and
unsaturated fats, to begin the upregulation of liver enzymes. The type of carbohydrate needed
has not been studied and individuals are encouraged to experiment with different types and
amounts of foods.
Approximately 2 hours before the final workout, a combination of glucose and fructose
(with optional glutamine) should be consumed, to refill liver glycogen. Once again, specific
amounts have not been determined but 25 to 50 grams total carbohydrate would seem a good
place to start.
During the first 24 hours of carb-loading, carbohydrate intake should be 10 grams per
kilogram of lean body mass or 4.5 grams of carbs per pound of lean body mass . This will
represent 70% of the total calories consumed. The remaining calories are divided evenly between
fat (15% of total calories) and protein (15% of total calories). Table 2 gives estimated amounts of
carbohydrate, protein and fat for various amounts of lean body mass.
During the second 24 hours of carb-loading, carbohydrates will make up 60% of the total calories,
protein 25% and fat 15% as shown in table 3.
Summary of guidelines for glycogen supercompensation on the CKD
1. -5 hours prior to your final workout before the carb-up, consume 25-50 grams of carbohydrate
with some protein to begin the shift out of ketosis. Small amounts of protein and fat may be
added to this meal.
2. -2 hours prior to the final workout, consume 25-50 grams of glucose and fructose (such as fruit)
to refill liver glycogen.
3. -The level of glycogen resynthesis depends on the duration of the carb-up and the amount of
carbohydrates consumed. In 24 hours, glycogen levels of 100-110 mmol/kg can be achieved as
long as 10 grams carb/kg lean body mass are consumed. During the second 24 hours of carbing,
an intake of 5 grams/kg lean body mass is recommended.
4.- During the first 24 hours, the macronutrient ratios should be 70% carbs, 15% protein and 15%
fat. During the second 24 hours, the ratios are roughly 60% carbs, 25% protein and 15% fat.
5. -As long as sufficient amounts of carbohydrate are consumed, the type and timing of intake is
relatively less important. However, some data suggests the higher glycogen levels can be
attained over 24 hours, if higher Glycemic Index (GI) carbs are consumed. If carbing is continued
past 24 hours, lower GI foods should be consumed.
Thread: How to Carb up on the CKD.