Many people subscribe to the keto diet. It does not come as a surprise. The ketogenic lifestyle offers myriad health benefits plus it is very effective at weight loss. However, since it is essentially a low carb diet, can a keto diet be done in conjunction with physical training? The answer is a surprising yes. Here is what you should know about performance training on the keto.
What a Keto Diet Is
Before going into performance training on the keto, it is important to understand what this diet is all about. As mentioned earlier, a keto diet is a low carb, moderate protein, high-fat diet. In this diet, you have to increase good fat intake, take protein moderately, and drastically reduce carbohydrates. If you do this consistently, your body will eventually enter a ketogenic state. Here, the body burns through the glucose and uses up fat as an alternative source of energy. The process is called ketosis and the by-product of this process are called ketones. Ketones, at its most ideal quantity, are known to do a lot of good to the body.
The first step toward performance training on the keto is actually entering ketosis itself. There are four usual ways to do so:
- Standard. This is the regular way of doing the keto. Most newbies start here. The ratio being followed in this type of keto diet is 70% fat, 25% protein, and 5% carbohydrates. One has to follow this ratio in all of his or her meals.
- High Pro. Just by reading its name, you would know that there is higher protein intake in this type as compared to the first. The ratio is adjusted to 60% fat, 35% protein, and 5% fat. Again, all meals must observe this ratio for it to be successful.
- Cyclical. This is actually the most ideal for performance training on the keto. Most athletes who are on keto diet do it this way. Here, you do either the regular or high pro type (most go for high pro) for five consecutive days. On the remaining two, you will have to load up in carbs. These two days are usually designated for strenuous activities such as a heavy workout. Through this type, you get the best of two worlds. First, you maintain your body’s ketogenic state. Second, you get enough carbs to ensure more reps when you hit the gym.
- As needed. As the name suggests, you stick to any of the first two mentioned types then load up on carbs on certain days as needed. These carb-loading days are usually designated for physical training. For this to be successful, you have to be really adept at tracking your food intake. If that skill is a concern for you, it would be advisable to stick with the cyclical type.
Keto Diet Benefits
There are so many advantages that you can enjoy when you do this diet. This is why performance training on the keto should not be dismissed altogether. You definitely can do physical training while dieting the keto way. If you do this, you get to gain access to these keto benefits:
- Effective at healthy weight loss
- Lowers cholesterol
- Lowers risk of cardiovascular diseases
- Regulates glucose in the body
- Enhances sensitivity to insulin
- Helps treat symptoms of brain injury, Alzheimer’s disease, and Parkinson’s disease
- Promotes brain health
With all these benefits, going keto is an awesome decision for anyone to make.
Performance Training on Keto
There is a common misconception that performance training on the keto cannot be done. However, empirical facts would show the opposite. Physical training and a keto diet, as it turns out, complement each other. Here are some of the findings that support this line of thinking:
- Studies showed that more people who do keto diet in conjunction with performance training do not feel too exhausted after doing the required reps as compared to those with high carb intake.
- Studies also showed that people who do the keto lose more fat easily and quickly as compared to those who have a high carb diet.
- There is also evidence of overall health improvement when the two are done simultaneously. There is better sugar management while cholesterol is kept under control.
- Since fat is being burned in ketosis, the body preserves glycogen in the muscles even during a heavy workout.
- This eliminates virtually any possibility of muscle wasting.
Here are something you can do to achieve performance training on the keto:
- Go cyclical with high pro. Do the cyclical type of keto diet in conjunction with a high pro one especially when you are starting out. This means you will do five consecutive days observing the high pro keto ratio. On the remaining two, you load up on carbs. Do your performance training on the said window period.
- Drink loads of water. Ketones can definitely affect the acidity level of the body. If not kept in check, this can lead your body to exhibit signs of infection. To neutralize ketones-induced acidity, drink more water. You can even dissolve salt in the water for better results.
- Do physical activity gradually. You cannot be successful at performance training on the keto if you throw yourself to heavy workout immediately. This can even be dangerous. To avert any negative outcome, do it gradually. Start with a lesser degree of physical activity such as yoga first. Build up your endurance and stamina as you do this type of training while on keto. Once you feel your body has adjusted to regular exercise on a low carb, high-fat diet, gradually increase the degree of physical activity.
- Go as needed type of keto diet when you are ready. When you have achieved the ideal balance between strenuous performance training and a keto diet, you can now do keto as needed. Here, you observe the keto food ratio on most meals but load up on carbs on heavy workout days. To ensure your safety, consulting a keto expert and doctor would definitely be a good idea.
You do not have to jump off the keto train just because you want to do heavy physical activities. Performance training on the keto is something that you can achieve. For as long as you observe the given tips and with the help of a keto expert or your doctor, you are well on your way to achieve the perfect balance of strenuous physical training while living a healthy keto lifestyle.