Carbs before the depletion workout?

[SuperBig]

I saw this elsewhere on the web and wanted to get all the CKD'ers thoughts on this, especially D_'s:

"For the depletion workout, first you have to take yourself out of ketosis by eating about 50g of carbs, specifically fruit (or pure fructose) because fructose preferentially saturates liver glycogen which is the fastest way to get out of ketosis. The reason is that when in ketosis ketones are the preferred source of fuel, so if you perform this workout while in ketosis you won't further deplete muscle glycogen rather you will just burn ketones. By taking yourself out of ketosis for this workout you will deplete intra-muscular glucose to the greatest degree possible, which in turn allows for maximal glycogen resynthesis (and local insulin sensitivity will be increased in every muscle, further increasing the effectiveness of the carb-load). The depletion workout is not meant to damage muscle fibers, just to deplete glucose, so heavy weight and training to or even near failure is not needed and is actually detrimental (you have to train again in 2 days). "

My understanding was that the purpose of the depletion workout was to ensure your body has exhausted all glycogen, THEN go refill.

[transXisomer]

My understanding is that the body needs time to upregulate enzyme production for the carbs, so that the carbs you eat before the workout sort of 'prime' your body for the oncoming boat load of carbs coming in. I have personally noticed my body handles the increased carb workload better when I do about 50g of carbohydrate from fruit before the workout.

Also, if you are using fruit especially, that preferentially refills liver glycogen and not muscle glycogen, so you are still getting that supercompensation post-workout with the carbs going to the musculature.

[dinoiii]

That was a hypothesized mechanism of over a decade old and NO it is NOT necessary to eat a ton of (or any for that matter) fructose prior to the workout. One thing that is not taken into consideration is that KETOSIS in and of itself is actually not needed even, more insulin modulation to appropriately draw on this set.

The reason people REALLY liked the concept of having the fruit prior to the depletion workout is that is provided them energy to get through the damn thing in the first place. It won't hurt the overt concept of caloric deficits, et al cause and it kind of stuck since the Ultimate Diet and Body Opus pontification (even due to the mimicry in BO: R, I included it, but we know so much more these days about these states.


D_