What is the Targeted Ketogenic Diet (TKD)?

The TKD is a variation of the Standard Ketogenic Diet and involves eating carbs strategically (carb loading typically 30 to 60 minutes before exercising). It's a great way to replenish muscle glycogen [1].

The type of carbs you choose for your TKD is important and contrary to what you're used to hearing for keto: go for easily digestible carbs with a high glycemic index and avoid foods high in fructose (since that would replenish liver glycogen instead of muscle glycogen) [2].

The TKD is used by people on a ketogenic diet who want to perform high-intensity exercise (or aerobic exercise for long periods of time) without having to interrupt ketosis for long periods.

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