targeted ketogenic diet and simple carbs

Hi folks, It has been a few years since I frequented this group and
wondered if someone would kindly save me some research... Basically, I
want to know about when is the best times to consume simple carbs
during a targetted ketogenic diet - and how much simple carb to
ingest. (I'm doing a full-body workout about 3 or 4 times a week to
burn fat and build muscle.)

I remember that consuming simple carbs with protein aids protein
uptake and was advised to take some simple carbs with a post-workout
protein shake. But how much simple carbs should one taken to be just
sufficient to replesnish muscle glycogen. (i.e., just enough to
replenish muscle glycogen but not enough to kick you out of ketosis
for a signioficant time.)

I read it's good to take a protein snack at bedtime. Should simple
carbs also be consumed then - and again, how much?

Thanking you,

Al

Al wrote:
> Hi folks, It has been a few years since I frequented this group and
> wondered if someone would kindly save me some research... Basically, I
> want to know about when is the best times to consume simple carbs
> during a targetted ketogenic diet - and how much simple carb to
> ingest. (I'm doing a full-body workout about 3 or 4 times a week to
> burn fat and build muscle.)
>
> I remember that consuming simple carbs with protein aids protein
> uptake and was advised to take some simple carbs with a post-workout
> protein shake. But how much simple carbs should one taken to be just
> sufficient to replesnish muscle glycogen. (i.e., just enough to
> replenish muscle glycogen but not enough to kick you out of ketosis
> for a signioficant time.)
>
> I read it's good to take a protein snack at bedtime. Should simple
> carbs also be consumed then - and again, how much?

Generally, in targeted ketogenic diets, carbohydrates in the form of
simple sugars are ingested before, during, and after training, with a
low-carbohydrate regimen being used the rest of the time, perhaps with
occasional high-carbohydrate refeeds, the frequency and duration of
which depend on the level of body fat. Don't get too wrapped up in
ketosis; it's not a big issue.