So I’ve been doing Keto since June of 2018 and have been pretty consistent. Started at about 190 lbs with almost 25% body fat. Currently sitting at 155 and about 18% body fat! I’m pretty close to where I want to be (goal: around 15%), I do Intermittent Fasting typically 16:8 or longer. I’ve done some research on carb refeeds, I go to the gym 5 times a week, and have noticed I’ve lost some muscle throughout time (just can’t lift as much as I used to). I figured a refeed every other Sunday would be a good start and see what it does for me. Any advice for beginners to carb refeeds? 
thank you!
Question on Refeeds
Diego_Galindo
(Diego Galindo)
#1
powertrix
#2
Hrm…not being able to lift as much as you used to doesn’t mean you lost muscle. From the fitness point of view, ketones are better at providing more endurance energy than burst strength. Glucose provides the most burst strength. Also, building muscle requires insulin, which keto is trying to lower. I’m of the theory that you try and consume most of your carbs for the day before and after your work out. Since keto aims to be 20g or lower a day, I would say try 50g maybe? A bit before the workout in order to have more strength and then the rest of it after in order to trigger muscle repair. The goal should be to eat enough carbs to have strength in your workout and to trigger muscle repair but not so much that you don’t go back into ketosis the rest of the day. Everyone is different so you’ll have to mess with that 50g number.
Diego_Galindo
(Diego Galindo)
#3
I’ll give it a shot, thanks for the feedback. Thing is I workout in the morning typically while I’m still fasting and my first meal doesn’t come in until about closer to 1