This will allow you to optimize the post-workout insulin spike needed for muscle building. It is considered an advanced approach for people at the intermediate level of fitness and dieting. On the other hand, if you are sedentary or only do low-intensity exercise a couple of times a week, then the standard ketogenic diet is all you need. It asks what you want to accomplish- one of the answers is lose weight. Studies show carbohydrate ingestion during or immediately after resistance exercise is shown to increase post-exercise insulin and growth hormone levels, which can lead to improved protein synthesis. In a CKD though cyclic keto diet, you implement periods of higher carb eating called refeeds, usually once per week, in an effort to supply your body with the muscle glycogen it needs in order to keep performing the higher intensity work you are asking from it.
There are no studies to support targeted keto or any of its proposed benefits. On the standard keto diet, you always keep your carbs low. On workout days, your carb macros might increase slightly, and your fat macros would decrease. Both involve carb cycling, briefly slipping out of ketosis for the benefit of improved exercise performance. The main benefit of TKD over the standard keto diet is that it may improve exercise performance.
So, the jury still stands: more evidence is needed. As stated for, around g of carbohydrates taken before exercise works well to achieve maximum performance. Try bumping up your fast for a acting or ketogenic and see how you feel. Another diet of consuming carbohydrates prior targeted working out, is the effect that it has on insulin levels. You should only consider the cyclical ketogenic diet if you have already successfully adopted a targeted ketogenic diet and want to take it a step further. If you are an athlete who could carbs, it might be worthwhile, Manning says.