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THE EFFECTS OF A RAPID REINTRODUCTION OF CARBOHYDRATES FOLLOWING A KETOGENIC DIET
J. PARTL Journal of Strength and Conditioning Research 2016 VOLUME 30 | SUPPLEMENT 1 | FEBRUARY S40
Very low carbohydrate (70%) ketogenic diets
(KD) diets have previously been shown to have favorable
changes in body composition (increased lean mass and
decreased fat mass) in resistance trained individuals. Not
surprisingly, KD’s are increasingly being used by bodybuilders
and athletes to prepare for competitions. However, it is currently
unknown how to properly reintroduce carbohydrates following
a long period of keto adaptation.
Purpose: In order to simulate a final contest preparation week, the purpose of this
study was to examine the short-term effects various rates of
carbohydrate reintroduction had on body composition in resistance
trained individuals transitioning off a KD.
Methods: Sixteen, college aged, resistance trained males participated in the
study. Subjects were instructed to consume a ketogenic diet
consisting of 5% carbohydrate, 25% protein, and 70% fat for 7
weeks. Additionally, subjects participated in a monitored, periodized
resistance training program for the duration of the study.
During week 8, subjects were divided into gradual (1 g kg)
or rapid (3 g kg) carbohydrate reintroduction conditions.
The other 8 subjects reintroduced carbohydrates to the diet
at a rate of 3 g kg.
Results: Throughout days 1 and 2, no subject in
either group demonstrated an increase in fat content.
On day 3, only 1 participant (12.5%) in the low-carb group demonstrated
an increase in fat content, whereas 4 participants (i.e., 50%)
reported a fat content increase in the high-carb group.
In addition, throughout days 4 and 5, 4 participants (50%) reported
increases in fat content in the low-carb group. On the other hand,
in the high-carb group, 8 participants (100%) reported increases
in the fat content. Both groups increased LBM when compared
to keto-adapted period (p , 0.0001) by days 1 and 2 with no
differences between conditions. However, compared to day 1,
only the 1 g kg significantly increased LBM at days 2 and 3
(p , 0.0001 and p , 0.001), respectively.
Conclusions: The primary finding of this study is that slow reintroduction of carbohydrate
increases the ratio of DXA determined lean body mass to
fat mass.
Practical Applications: Slow carb reintroduction likely peaks glycogen storage in 2–3 days.
If using a faster rate of reintroduction, there is a greater chance of gaining fat mass.
Thus, faster reintroductions should be kept to shorter periods.
