Keto Diet Advanced Applications 2 — Questions and Answers
Question 1: What is the primary metabolic advantage of training in a fat-adapted state on keto?
- Higher glycogen stores
- Greater reliance on fat oxidation during exercise (Correct answer)
- Increased insulin sensitivity only
- Faster muscle protein synthesis
Correct answer: Greater reliance on fat oxidation during exercise
Fat-adapted athletes can oxidize fat at much higher intensities, sparing glycogen and improving endurance.
Question 2: Which hormone is most responsible for driving gluconeogenesis during extended ketosis?
- Insulin
- Leptin
- Glucagon (Correct answer)
- Ghrelin
Correct answer: Glucagon
Glucagon rises as insulin falls in ketosis, signaling the liver to produce glucose from non-carbohydrate substrates.
Question 3: A targeted ketogenic diet (TKD) is best suited for which type of athlete?
- Marathon runners only
- Sedentary individuals
- High-intensity interval or strength athletes needing quick glycogen (Correct answer)
- Endurance cyclists who train below lactate threshold
Correct answer: High-intensity interval or strength athletes needing quick glycogen
TKD adds fast-digesting carbs around workouts to fuel high-intensity efforts without exiting ketosis for long.
Question 4: What is a common cause of the 'keto rash' (prurigo pigmentosa)?
- Excess dietary fat
- Ketone excretion through sweat irritating skin (Correct answer)
- Too much dietary protein
- Vitamin D deficiency
Correct answer: Ketone excretion through sweat irritating skin
Acetone and other ketones excreted through sweat can irritate skin, causing the itchy rash known as keto rash.
Question 5: In a cyclical ketogenic diet (CKD), how are the carb-loading days typically structured?
- Small carb amounts daily
- One very large carb meal per week
- Higher-carb days (often 5-7 days keto + 1-2 days high-carb) (Correct answer)
- Carbs only in the morning
Correct answer: Higher-carb days (often 5-7 days keto + 1-2 days high-carb)
CKD typically follows 5-6 days of strict keto followed by 1-2 high-carb days to replenish muscle glycogen.
Question 6: Which advanced biomarker best indicates efficient fat oxidation and deep nutritional ketosis?
- High fasting glucose
- Elevated blood beta-hydroxybutyrate (BHB) above 1.5 mmol/L (Correct answer)
- High triglycerides
- Low LDL cholesterol
Correct answer: Elevated blood beta-hydroxybutyrate (BHB) above 1.5 mmol/L
Blood BHB above 1.5 mmol/L is the clinical benchmark for nutritional ketosis and robust fat oxidation.
Question 7: What is the primary concern with long-term ketogenic dieting for competitive strength athletes?
- Excess fat gain
- Potential reduction in maximal power output due to limited glycolytic fuel (Correct answer)
- Too much muscle gain
- Excessively high testosterone
Correct answer: Potential reduction in maximal power output due to limited glycolytic fuel
Explosive, high-intensity efforts rely heavily on glycolysis, which is limited in strict ketosis, potentially reducing peak power.
Keto Diet Advanced Applications 2
What is the primary metabolic advantage of training in a fat-adapted state on keto?