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Main difference between TKD and CKD:
In TKD, small amounts of carbs are used before, during and/or after exercise to provide muscle glycogen. This way, you increase your performance because you replenish the glycogen stores without causing major insulin/blood glucose swings. It is well known that anaerobic activity tends to lower insulin levels. You consume 25-50 grams of carbs about 30-60 minutes before, or immediately after training.
You will return to ketosis a few hours later. Fat intake should be avoided when taking in carbs via the chosen source.
In CKD large amounts of carbohydrates are introduced for short periods. Usually you carb-up on the weekends for anywhere from 12-36 hours. This is like 5 or 6 days of a strict ketogenic diet, followed by 1-2 day(s) of carb-up. Dan Duchaine recommends 16g carbs per kg lbm during the first 24 hours, and 9g/kg lbm the second 24 hours. On the first day, carb calories make up 70% of daily caloric consumption, protein 15% and fat 15%. On the second day, carbs make up 60%, protein 20% and fat 20%.
In TKD, small amounts of carbs are used before, during and/or after exercise to provide muscle glycogen. This way, you increase your performance because you replenish the glycogen stores without causing major insulin/blood glucose swings. It is well known that anaerobic activity tends to lower insulin levels. You consume 25-50 grams of carbs about 30-60 minutes before, or immediately after training.
You will return to ketosis a few hours later. Fat intake should be avoided when taking in carbs via the chosen source.
In CKD large amounts of carbohydrates are introduced for short periods. Usually you carb-up on the weekends for anywhere from 12-36 hours. This is like 5 or 6 days of a strict ketogenic diet, followed by 1-2 day(s) of carb-up. Dan Duchaine recommends 16g carbs per kg lbm during the first 24 hours, and 9g/kg lbm the second 24 hours. On the first day, carb calories make up 70% of daily caloric consumption, protein 15% and fat 15%. On the second day, carbs make up 60%, protein 20% and fat 20%.
