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The most important aspect while doing keto diet is to track your
micronutrients or macros which are fat, carb, and protein, Which
needs to be balanced carefully to keep your body in ketosis.
They have a similar glycemic index to a gel,
so the body will respond similarly, but they also contain fiber and
will have more of a gradual, long-term effect on your energy (whereas a gel would spike your levels quickly), he
explains. As for timing, Raponi suggests taking in fuel on more of
a delayed schedule than you would on a high-carb diet-about every
40 minutes instead of every 30-to allow for the fats to be absorbed
without overwhelming your digestive system.
But Zandes says that those who are fat-adapted generally don’t need
additional fuel while in the saddle. "Because fats are more calorie-dense than carbohydrates-each gram of fat carries nine calories of energy as opposed to four calories of energy for every gram of carb-I would recommend eating slightly smaller amounts, less often," he adds.
Popping a caffeine pill 20 to 30 minutes before your ride can also help shift metabolism to a more fat-burning state
after 90 minutes of exercise, says Raponi.
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