CKD high-GI carbs post workout?

[Niko49ers]

A CKD is a keto diet with a carb refeed usually on the weekends.

I have a keto diet for Sunday through Friday evening.

I then begin my 24-hour refeed Friday night and end it Saturday night.



Yet I have read for keto diets that it is okay to consume high-GI carbs in my post-workout meal and that they are NOT counted towards the daily intake of calories/macronutrients.

My post-workout meal is currently 4oz of grilled chicken breast (25g protein). Should I include ONE piece of fruit? (Apple/Banana/Orange/etc?)


Or have I read wrong/misunderstood and I should continue to keep the high-GI carbs out of my post-workout meal because of the re-feed I do on Saturday and consume just the grilled chicken breast/protein?

Would like this cleared up, thanks.


off-topic: Just uploaded a recent picture of my current progress, it's my current avatar: What do you think fellas?

[and1_balla52]

I would ask why you are doing keto? You're pretty lean, no homo. As far as post workout nutrition, you should go with 25 grams of whey plus 15 grams of dex. That makes it simpler.

[ssg10587]

I would ask why you are doing keto? You're pretty lean, no homo. As far as post workout nutrition, you should go with 25 grams of whey plus 15 grams of dex. That makes it simpler.

Agree with this. You are more than lean enough. You should consider bulking with some carbs added in. Nice progress!

EDIT: To actually answer the question: fruit, candy, potatoes, whatever. I have found it honestly doesn't matter as long as you get some carbs. Don't buy dextrose ever. Carb supplements are the biggest scam ever, I think.

[rob2093124]

A CKD is a keto diet with a carb refeed usually on the weekends.

I have a keto diet for Sunday through Friday evening.

I then begin my 24-hour refeed Friday night and end it Saturday night.



Yet I have read for keto diets that it is okay to consume high-GI carbs in my post-workout meal and that they are NOT counted towards the daily intake of calories/macronutrients.

My post-workout meal is currently 4oz of grilled chicken breast (25g protein). Should I include ONE piece of fruit? (Apple/Banana/Orange/etc?)


Or have I read wrong/misunderstood and I should continue to keep the high-GI carbs out of my post-workout meal because of the re-feed I do on Saturday and consume just the grilled chicken breast/protein?

Would like this cleared up, thanks.


off-topic: Just uploaded a recent picture of my current progress, it's my current avatar: What do you think fellas?

consume any carbs whenever. they will eventually be broken down and stored in muscle glycogen and/or used as energy. GI only matters in fasted individuals. if you have anything in your digestive tract when consuming high GI foods, the break down of those carbs will be slow.

[and1_balla52]

Agree with this. You are more than lean enough. You should consider bulking with some carbs added in. Nice progress!

EDIT: To actually answer the question: fruit, candy, potatoes, whatever. I have found it honestly doesn't matter as long as you get some carbs. Don't buy dextrose ever. Carb supplements are the biggest scam ever, I think.

He's sure right about that! When I was taking a pwo shake like that, I used SMARTIES or SWEETARTS! Cheap and easy

[Niko49ers]

That is flexxed with a LITTLE bit of lighting, so my muscles look a little more defined than they actually are.

Relaxed I do NOT look like that.

But thank you for your answers fellas. Im loving the keto diet. The cyclinical part is better. I love the foods I eat and the refeed is awesome.

But because my diet contains a REFEED of CARBOHYDRATES on Saturday, wouldnt the pwo carbs be unnecesssry?

[ssg10587]

That is flexxed with a LITTLE bit of lighting, so my muscles look a little more defined than they actually are.

Relaxed I do NOT look like that.

But thank you for your answers fellas. Im loving the keto diet. The cyclinical part is better. I love the foods I eat and the refeed is awesome.

But because my diet contains a REFEED of CARBOHYDRATES on Saturday, wouldnt the pwo carbs be unnecesssry?

Are you doing a workout before your refeed? You should be doing a depletion workout if you are doing ckd. After that just meet your carb refeed values.

If this is a workout NOT on your refeed days then DO NOT have any carbs. That would be a TKD diet, NOT a CKD.

[Niko49ers]

Are you doing a workout before your refeed? You should be doing a depletion workout if you are doing ckd. After that just meet your carb refeed values.

If this is a workout NOT on your refeed days then DO NOT have any carbs. That would be a TKD diet, NOT a CKD.

I am doing a full body depletion workout friday night. I have a banana 2 hours prior to the depletion workout and then begin the rest of my refeed after the depletion workout.


And okay thank you thats all I needed to know.

[rob2093124]

I am doing a full body depletion workout friday night. I have a banana 2 hours prior to the depletion workout and then begin the rest of my refeed after the depletion workout.


And okay thank you thats all I needed to know.

or you could just not eat a **** load of carbs. you are only carbing up to restore glycogen. i would eat about 300-400 and see how you feel the following week. if you're endurance drops quicker, then up the carbs for the next week. no real need to "deplete"

[Niko49ers]

or you could just not eat a **** load of carbs. you are only carbing up to restore glycogen. i would eat about 300-400 and see how you feel the following week. if you're endurance drops quicker, then up the carbs for the next week. no real need to "deplete"

Im just going by what Ive read I should do. My refeed is 28 hours long. Within that time period (friday post workout until i go to bed saturday) is...

calories: 3460
calories fat: 477 (14%)
calories carbs: 1964 (57%)
calories protein: 992 (29%)

in grams thats...
45g fat, 491g carb (53g fiber), 248g protein