The Targeted Ketogenic Diet (TKD), simply put, is a standard keto diet that is supplemented with carbohydrate intake around your workout times. That means any day you exercise, you will typically be consuming pre workout carbs.
The TKD is meant to improve exercise performance for high-intensity workouts or extended bouts of activity. On the other hand, if you are sedentary or only do low-moderate intensity exercise, then the standard ketogenic diet is all you need.
For more about targeted keto, let’s take a closer look at the following topics:
Targeted Keto is a “compromise” between a Standard Ketogenic Diet and a Cyclical Ketogenic Diet, meaning you increase net carb intake to promote high-intensity exercise performance, but you won’t have to be out of nutritional ketosis for long periods of time.
For most people’s purposes, TKD can help us maintain high-intensity exercise performance and aid recovery. It’s most appropriate for beginner or intermediate strength trainers, high-intensity sporting athletes, or for those who cannot use cyclical keto (due to scheduling conflicts or health reasons).
By targeting carb intake around high-intensity exercise, you’re providing your muscle cells with the fast-burning fuel essential for max (or near-max) effort activities lasting between 10 seconds and 2 minutes.
I prefer carb cycling; gives me the energy for heavy leg days.
How do you deal with the late-night cravings on a strict plan like this?
I tried IIFYM for a while but I feel way better on ‘clean’ whole foods.
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