Glucose and Ketones after exercise

(Allison B) #8

Well this is something I found that explains my ketones rising after a workout.

Exercise has long been known to increase ketone production, even in people without diabetes. Increases in fat mobilization and increased blood flow to the liver during exercise promotes increased fat uptake to the liver and the conversion of fat first to acetyl-CoA and then to the ketone body acetoacetate. Acetoacetate can then convert to the two other ketone bodies – acetone and beta-hydroxybutyrate. These ketone bodies then leave the liver and can be used by muscle as energy.

(ianrobo) #9

I used to measure BG and Ketones before and after exercise by blood and never saw Ketones rise, actually the opposite. In fact the well adapted fat athlete should in fact have naturally very low levels.

(Allie) #10

Mine are always their lowest after exercise, right down to 0.1 sometimes

(ianrobo) #11

When testing and after anything above an hour I saw zero which means I was using them as produced then, that’s perfect. I would argue if you are seeing high levels you are not efficient in using them

(Duncan Kerridge) #12

I thought I’d try this out today, I tested just before I went swimming, immediately after and an hour after that. 1200m in the pool, about 30 mins hard swimming.

Before - BG : 70 K : 2.1
After - BG : 74 K : 0.8
+1 hour - BG : 65 K : 2.4

(Alex) #13

In my case - i get high BG and low ketones, but only when i do low intensity. During high intensity - i have high BG and ketones almost unchanged. I think I have read somwhere that during anaerobic exercises main fuel is BG, not ketones.

(Kyle Walker) #14

I too experience higher ketrone levels after a workout. This morning my fasted pre workout level was 2.3. it was 2.4 after 1 hour of cardio. There is some belief that if working out in an anaerobic state your body is taping the emergency glucose and not your ketones. Obviously I hope that’s not the case as my heartrate monitor says I’m in the fat butning zone not aeronir or anerobic zones. I try to stay below 141 bpm. At that rate I feel like I could workout all day. I know my anaerobic rate, and I know I can’t withstand that for longer than say 45 minutes before I hit the wall. I guess I will keep logging to see a pattern.

(David Solberg) #15

Right after exercise, my glucose goes up, and ketones go down. About an hour and a half later, my ketones go high, and glucose goes back down.

(What The Fast?!) #16

I ate an early dinner tonight at 5:30pm - cauliflower crust pizza with kefir cheese (labne) and rotisserie chicken, along with a fat bomb for dessert. I closed my eating window about 6pm. At 7:15, I went a heated yoga class where I sweat out about a bucket full. It wasn’t intense in terms of heart rate, but my body temp definitely increased. I showered, came home and had a big bottle of water. I tested my ketones and BG to find 0.2 ketones and 112 BG!! I VERY rarely get over 100 BG. I have also tested BG before and after a hot bath and have found the same thing - my BG goes way up when sitting in a hot bath (much like hot yoga, apparently).

(What The Fast?!) #17

Bumping this up and adding new info.
I tested my ketones and BG this AM pre workout and 90 minutes post workout:
upon waking: BG was 82 and ketones at 0.4.
90 min after a 20 mile bike ride: BG at 109 and ketones at 0.6.

Is it normal for BG to go up so much after a workout?

#18

On a day in late April of this year, I…

Checked my BG and BK in the morning; BG=108, BK=1.2.

In mid-afternoon, still fasted, I did 200 kettlebell swings. Five minutes after that exercise, I checked my blood again and found BG=140, BK=1.2.

I checked again an hour later (still fasted) and found BG=103, BK=0.6.

Later that day, several hours after eating, BG=104, BK=1.6.

(Marta Loftfield) #19

@KetoLikeaLady it is normal for me. This morning:

K 2.1, BG 76
3 mile hike
K1.9 BG 126

I know from experience my ketones will be up later and glucose down.
I am 60 hours into an EF. I think the glucose stored in pockets of fat is part of the rise. I’ve been told it is normal and it is a consistent pattern for me.

(Bob M) #20

I usually exercise after 36 hours of fasting. I find it depends on what state you’re in, but usually blood sugar goes up and ketones down. If I am low into ketosis (say 0.5 or lower), ketones often go up. But based on the 1,100+ samples I have, it’s not always like this. I see ketones going down or up or staying the same. For instance, I took ketones via a blood meter and ketonix (breath) before and after a workout and got basically the same (0.9 and 0.9 before and after BHB; and 63 before and 69 after).

Hmmm…it would take me a while to do data analysis on these. Also, I was wearing a continuous glucose monitor for months, and that data is stored elsewhere.

(Jillian Noel Valdez) #21

Mine do also this is after i worked out right now…

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(Bunny) #22

The interplay of exercise and ketosis – Part II

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What is up with the cycling? He’s drinking starch also before cycling? (this stuff “…of which 50 gm was Generation UCAN’s super starch”) That is really strange?

Reminds me of this:

  1. “… The Cahill cycle, also known as the alanine cycle or glucose-alanine cycle, is the series of reactions in which amino groups and carbons from muscle are transported to the liver.[1] It is quite similar to the Cori cycle (Lactic acid cycle) in the cycling of nutrients between skeletal muscle and the liver. …” “…This cycle is an important part of mammal physiology, but although fish use alanine as a nitrogen carrier, the cycle is unlikely to take place in fish, due to their slower glucose turnover rate and lower release of alanine from exercising muscle tissue.[5] Its presence and physiological significance in non-mammalian land vertebrates is unclear.[6] …” …More
  1. LIST OF FOODS HIGH IN ALANINE

I remember when I use to ride my bicycle all the time (with no breaks on it, mind you, could stop the bike on a dime with my feet…lol) that was the thinnest and most physically fit I was in my life besides now!

  1. The effects of alanine, glucose and starch ingestion on the ketosis produced by exercise and by starvation (1981): J 1. Several investigators have found that the development of post-exercise ketosis is not counteracted by glucose ingestion. Post-exercise ketosis might therefore have more in common with diabetic ketoacidosis than with starvation ketosis. 2. The effects of ingesting 100 g of glucose, alanine or starch were therefore studied in subjects rendered hyperketonaemic by prolonged running on a low carbohydrate diet, or by 65 h of starvation. These substances were also ingested by normal post-prandial subjects. 3. The runners developed post-exercise ketosis (1.81 +/- S.D. 0.81 mmol/l), which was counteracted by alanine and glucose, but only minimally by starch. 4. Fasting caused a variable ketosis (2.19 +/- S.D. 1.63 mmol/l), also counteracted by glucose and less by starch, but alanine caused vomiting. 5. Glucose and alanine lowered the blood ketone body levels of the post-prandial subjects. 6. The rising ketone body levels in starvation and after exercise were accompanied by simultaneous increases in the plasma insulin/glucagon ratios; in both, glucose ingestion increased the ratio further, while alanine decreased it. 7. It is concluded that there is no essential difference between established post-exercise and starvation ketosis, and that the blood fuel-hormone changes do not correlate with the changes in blood ketone body concentrations. …More
  1. YOUR BIKE IS ACTUALLY ONE OF THE BEST WEIGHT LOSS TOOLS AROUND. HERE’S HOW YOU CAN USE IT DROP POUNDS. - Jul 26, 2018: “… Yes, you lose weight when you cut calories, but all of those pounds lost isn’t fat. A significant percentage of weight loss —up to 30 percent—comes from muscle tissue. Cyclists on a diet often end up thinner, but become slower and weaker on the bike. …The more muscle volume you have, the more calories your body consumes. …” …More
What advice would you give to your newbie keto self?
High Intensity Training causing blood sugar spike
(Charlie Kathopoulis) #23

My understanding is that in high-intensity exercise, where aerobic metabolism cannot meet energy requirements, muscles can use pyruvate to produce ATP, which also increases lactate levels, which in turn can also be used as a fuel source. Also, I remember reading that amino acids, glycerol and lactate (even in ketogenic athletes) can be used to synthesise ATP and lactic acid, which in turn, can be converted to glucose in the liver. Maybe this explains the rise in glucose and lactate levels seen by people above? I’ll see if I can find my old text somewhere and check this information … like always take this information like your meat (with a pinch of salt :wink: )

(Bunny) #24

This is the machine I use at home to work out on for HIIT which is a Bowflex M7 MAX TRAINER that kind of mimicks exercise you would get from a bicycle with the added benefit of a little more upper body work out!

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References:

  1. High intensity interval training improves liver and adipose tissue insulin sensitivity Endurance exercise training reduces insulin resistance, adipose tissue inflammation and non-alcoholic fatty liver disease (NAFLD), an effect often associated with modest weight loss. Recent studies have indicated that high-intensity interval training (HIIT) lowers blood glucose in individuals with type 2 diabetes independently of weight loss; however, the organs affected and mechanisms mediating the glucose lowering effects are not known.
  1. High-intensity interval training and calorie restriction promote remodeling of glucose and lipid metabolism in diet-induced obesity Exercise performed at either moderate or high intensity does not increase markers of adipose thermogenesis when performed in the presence of CR but remodels skeletal muscle metabolic and thermogenic capacity.
  1. Muscle irisin response to aerobic vs HIIT in overweight female adolescents Results: The levels of expression of irisin in skeletal muscle increased significantly after a session of HIIT (p < 0.05), while aerobic exercise no affect irisin levels. No significant differences between the groups in plasma irisin levels were found.
  1. “Irisin has a positive effect by turning white fat into brown fat and that it increases the body’s fat-burning ability.” …More image
(Bob M) #25

6.3 is the highest ketone I’ve seen. My highest recorded value was under 5 (4.7?) and that was after 4.5 days fasting. After about 5 years of low carb, I’m rarely above 1.0.

(Linnea) #26

I’m not sure if that’s accurate, ketones are a byproduct of your body using fat for energy I believe. Can anyone confirm?

(Kelly Silverman) #27

So I’m hoping this explains that I am doing something right! Because I workout fasted, and when I test before I workout… I’m usually 1.6… however after a workout I can be 2.0 or even 2.3. so I’m hoping that’s a good thing! I definitely don’t want to be doing anything backwards… seriously.