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When you exercise frequently, you will get healthier. On the other hand, when you start keto dieting, you will lose weight rapidly, and you will also lead a healthier lifestyle. But what will happen to you if you combine ketosis with exercising?
You can assume that when you combine ketosis with exercising, you will be much healthier and will lose weight rapidly. Even though this is a valid assumption, it may be quite challenging to exercise while on the ketogenic diet if you don’t have the right tips on how to exercise while keto dieting, the ketogenic diet can tamper with your exercise regime.
How Ketosis May Impact Your Exercise Performance
When you limit your carb intake, your muscles will have a limited supply of glucose. Typically, glucose is the primary source of energy to your muscles when you are under an intense exercise session. If your muscles become depleted of glucose, you may be unable to exercise well.
Physician Peter Attia asserts that it may be challenging for you to exercise while in ketosis for more than ten seconds. When you exercise for extended periods, your body will look for more ways of getting glucose. For instance, it can convert proteins into glucose via a process called gluconeogenesis.
Any physical exercise which takes a duration of 10 seconds to 120 seconds will have to be fuelled by glucose. It is only after the lapse of these 120 seconds when your body will start relying on ketones as an energy source.
Therefore, if you take fewer carbs; then your muscles will be deficient of glucose which will it need for energy during the first 10 to 120 seconds of exercising. Ketosis can limit you from taking part in intense physical exercises such as weight lifting, swimming, sprinting, circuit training, or playing sports which have short rest breaks such as rugby, soccer, or lacrosse.
However, not all people may be prevented by ketosis from indulging in vigorous physical exercises. Some people can continuously exercise while relying on ketones as fuel for more than ten minutes; while others may quickly burn out and feel fatigued within the first ten seconds of exercising.
The Recommended Protein Intake Levels
If you frequently exercise, you should take at least two grams of proteins per one kilogram of lean body mass. However, if you are a professional athlete; you should increase your proteins intake beyond this limit. This way, the excess proteins will be converted into glucose during intense and prolonged exercises; and this glucose will provide the much-needed energy to your body system.
If your goal is to get into deep ketosis, you should balance your protein intake with other macronutrients. For instance, you can decide to be consuming meals which are rich in proteins after exercising so that you can recover quickly. Some of the foods which are rich in proteins and you should take while keto dieting includes eggs, high-fat milk, fish, nuts, and meat.
The Recommended Carb Intake Levels
When combining ketosis with exercising, you should take a maximum of 35 grams of net carbs each day. However, if you indulge in more intense physical exercises; you can increase your carb intake slightly.
If you are a professional athlete, you can opt for either targeted or cyclical ketogenic diets instead of the typical keto diets. The targeted ketogenic diet will require you to take 25 – 50 grams of carbs before working out. On the other hand, the cyclical keto diet will oblige you to consume plenty of carbs within either one or two days before exercising.
The Recommended Fat Intake Levels
You will be obliged to take plenty of high-fat foods when you combine ketosis with exercising. These fats should constitute at least 70% of your total calories. If you intend to gain weight while keto dieting, you should always maintain a surplus of 250 – 500 calories. On the other hand, if you would like to lose weight; you should have a calories deficit of 250 – 500.
Can I Build My Muscles Without Carbs?
Since the ketogenic diet is typically low carb, many people believe that it is impossible to be a bodybuilder while keto dieting. This belief is false. As asserted by Livestrong, you can build your muscles while on the keto diet.
Your muscles do not require carbs so that they can grow and develop. Carbs only help to prevent your muscles and bones from breaking down.
If you are a keto dieter who would like to be a bodybuilder, you should increase your protein intake. If you take more proteins, your muscles will develop and grow at a much faster rate. Also, you should consume keto-friendly muscle bodybuilding meals.
Ketogenic Supplements & Smoothie Recipes for Boosting Your Exercise Regime
There are many ketogenic supplements which you can take to boost your exercise regime while keto dieting. Some of these ketogenic supplements include creatine, taurine, MCTs, exogenous ketones, caffeine, beta-alanine, L-citrulline, protein powder, alpha GPC, and fish oil.
If you are a professional athlete, then you should consider taking keto pre-workout and post workout supplements. Keto pre-workout supplements are usually made of MCT oils which are quickly absorbed by the liver and converted into ketones which will provide you the much-needed energy during exercising. On the other hand, keto post workout supplements are typically made of proteins, and their primary purpose is to replenish and strengthen your muscles after an intense physical exercise.
Furthermore, you can use ketogenic supplements to make keto smoothie recipes. Some of the keto smoothie recipes which you can make include blueberry smoothies, strawberry milkshakes, cucumber spinach smoothies, and blackberry chocolate shake. These keto smoothie recipes usually contain many essential nutrients which can boost your exercise regime.
If you implement these guidelines, you will be able to exercise effectively while keto dieting. What’s more – you will reap all the benefits that come along when combining ketosis with exercising.