Some people may be able to maintain their performance for high-intensity efforts that last 30 seconds without having to burn carbs, while others may burn out after 10 seconds of all-out effort.Īnother caveat to be aware of when you are exercising on keto is that eating the right amount of fat and protein is doubly important.

Keep in mind, however, that the timing of each metabolic pathway depends on the person. This isn’t a comprehensive list of the activities that restricting carbohydrates will impact, but it gives you an idea of what types of exercise require your body to go into glycolysis and burn sugar. High-intensity interval training or circuit training.Playing sports that have minimal rest breaks like soccer, rugby, and lacrosse.Sprinting or swimming for longer than 10 seconds (e.g., 100 meter sprint or 50 meter freestyle swim).Lifting weights for >5 rep sets using a weight that is heavy enough to take you to failure (or close to it).This means that ketogenic diet can limit your performance during high-intensity activities like: To put it more simply, when we restrict carbs, we deprive our muscle cells of the sugar that it needs to fuel activities that require a high-intensity effort for 10 seconds to 2 minutes.

Carb percentage keto