If you exercise regularly, you become healthier. On the other hand, when you start a ketogenic diet, you will lose quickly and you will also lead a healthier lifestyle. But what will happen to you if you combine ketosis with exercise?
You can assume that combining ketosis with exercise will make you much healthier and lose weight quickly. While this is a valid assumption, exercise during such diet can be quite challenging. If you do not have the right tips on how to exercise the keto diet, the ketogenic diet can manipulate your exercise regimen.
How Ketose can affect your fitness
If you limit your car binding, your muscles will have a limited amount of glucose. Glucose is typically the primary source of energy for your muscles when you are under intense exercise. If your muscles are depleted of glucose, you can’t exercise well. Any physical exercise that lasts 10 seconds to 120 seconds should be burned by glucose. It is only after the 120 seconds that your body starts to rely on ketones as a source of energy.
So, if you take fewer carbohydrates; then your muscles will have insufficient glucose, which will require energy during the first 10 to 120 seconds of exercise. Ketosis can limit you to participate in intense physical exercises such as weight lifting, swimming, sprinting, circulatory exercise or sports that have short breaks such as rugby, soccer or lacrosse.
But not all people can be prevented by ketosis from giving off physical exercises. Some people can exercise while relying on ketones as fuel for more than ten minutes; while others can quickly burn out and feel tired within the first ten seconds of exercise.
Taking recommended protein intake levels
If you exercise regularly, take at least two grams of protein a day. 1 kg of lean body mass. But if you are a professional athlete; You should increase your protein intake above this limit. In this way, excess proteins are converted to glucose during intensive and prolonged exercises; And this glucose will provide much-needed energy to your body system.
If your goal is to enter deep ketosis, balance your protein intake with other macronutrients. For example, you can decide to take meals rich in protein after exercise so you can recover quickly. Some of the foods rich in protein and what you need to take while keto diet includes eggs, fat milk, fish, nuts and meat.
Ketogenic supplements aid your workout
There are many ketogenic supplements that you can take to increase your exercise program 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. On the other hand, keto post-workout dietary supplements are typically made of proteins, and their primary purpose is to rebuild and strengthen your muscles after an intense physical exercise.
In addition, you can use ketogenic supplements to make keto smoothie recipes. Some of the keto smoothie drinks recipes you can make include blueberry smoothies, strawberry milkshakes, cucumber spinach smoothies, and black currant chocolate shakes. These keto smoothie recipes usually contain many important nutrients that can increase your exercise regimen.
The recommended Carb Intake Levels
If you combine ketosis with exercise, you need a maximum of 35 grams of net carbohydrates every day. But if you pamper more intense physical exercises you can slightly increase your carbohydrate intake. If you are a professional athlete, you can choose targeted or cyclic ketogenic diets instead of the typical keto diet. The targeted ketogenic diet will require you to take 25 to 50 grams of carbohydrates before exercising.
On the other hand, the cyclic keto diet will force you to digest many carbohydrates within one or two days of your exercise.
The recommended fat intake levels
You will be required to take very low-fat foods when ketosis is combined with exercise. These fats should be at least 70% of your total calories. If you plan to lose weight while keto diet, you should always maintain an excess of 250-500 calories. On the other hand, if you want to lose weight; You need a calorie consumption of 250 – 500.
Can I build my muscles without carbohydrates?
Because the ketogenic diet is typically low in carbohydrates, many people believe that it is impossible to be a bodybuilder while keto dieting. This belief is false. As claimed by Livestrong, you can build your muscles while on a keto diet. Your muscles do not require carbohydrates to grow and develop. Carbs only help to prevent your muscles and legs from breaking down.
If you are a keto dieter who wants to be a bodybuilder, increase your protein intake. If you take more protein, develop your muscles and grow much faster. You also need to consume keto-friendly muscle-bodybuilding meals.
If you implement these guidelines, you will be able to exercise effectively while maintaining the Ketogenic diet. What’s more, you have all the benefits that come together when combining ketosis with exercise.