Therefore, following a low carb ketogenic diet may not be well suited for these types of activity. Our bodies need to be really flexible in how they get energy efficiently to perform in all scenarios. Doing Keto on a Budget 8. On the other hand, some research has found that it could negatively affect performance in endurance athletes by impairing energy utilization and speeding time to exhaustion 6, 7. Meats like grass-fed beef, chicken, pork Eggs and high fat dairy Fish and shellfish Low-carb protein powders truly no-carb can be hard to find Carbohydrates Carbs are generally seen as the villain on a keto diet, all that sugar and those insulin spikes. Your body has tens of thousands of calories of fat stored versus at most a couple thousand from glucose. These two approached are really meant for those who do a lot of high intensity workouts. Before you go! A ketogenic diet is a very low-carb diet with numerous health benefits. This low-carb, high-fat diet is popular among athletes, but there are some important things experts want you to know before you start mixing keto and exercise.
In this article, we tackle three major myths about exercising on a keto diet. As you can see from the list above, none of these steps require a high carb intake. A keto diet limits carbs so that the body goes into ketosis, a metabolic state that burns fat by converting fat into ketones. While increased glycogen can help you build muscle, you can get all the glycogen you need from your protein intake. From the three elements above, it is clear that you can build muscle without many carbs on a keto diet. While it is common for people to feel fatigued during the first week or two of a keto diet, their energy levels bounce back and often increase as the body becomes used to burning fat. Some people worry that this transition from burning glycogen to ketones will hurt their performance, but this is not the case.
But when it comes to the high-fat, low-carb ketogenic diet, your gym routine might change a bit. That’s because your body will be running on fat for fuel instead of energy-boosting carbs—and burning fat for fuel won’t give you the quick energy burst you need for tuck jumps and pushups like carbs will but more on that later. While it’s not impossible to exercise on the keto diet, it will definitely be different. Yep, that’s because of the infamous keto flu. These symptoms are largely caused by changes in your metabolism now that your body has no choice but to burn fat for energy, and some are the result of electrolyte dips, she explains the keto diet typically flushes a lot of water out of your body at first. Those shifts mean working out will feel like a total drag—at the start, at least—even if you’re a gym regular. Another reason your body will feel extra sluggish during your sweat sessions? On a typical diet that doesn’t restrict carbs, glucose and glycogen a. Even after the keto flu has run its course, high intensity workouts like HIIT, sprinting, or weightlifting—all exercises that require quick bursts of energy—will still be more strenuous though not impossible, says Sarah Gawron, CSCS, at Epic Hybrid Training and Solace. Again, because fat isn’t as readily available to muscles for energy as carbs are.