Exercising is a great way to enhance your wellbeing and health. While a Keto diet is a great way to lose weight as well as to bring you other health benefits. But you are worried whether a Ketogenic diet will affect your performance of your favourite sport.
A keto diet will alter how your body obtains energy because carbohydrates serve as the main source of energy. When training, the body needs energy for maintaining performance and going keto affects this.
However, when you are able to strike a balance, a ketogenic diet and exercise complement each other. This article highlights how you can religiously observe a healthy Ketogenic and effectively exercise at the same time.
Working out while being in ketosis
In the bid to lose weight, there is a need to take into consideration what you eat. For your body to use fat as the primary source of energy, your diet must be high in fat content, moderate in protein and low in carbohydrates.
Ketogenic diet usually put your body in ketosis, and exercise plays a major role when keeping up with the lifestyle. It helps with increasing energy levels and improves joint pain and stiffness. When done correctly, the keto diet does not preclude you from exercising.
What is a targeted Ketogenic diet?
The energy demand varies depending on the nature of the exercise involved. Basically, aerobics, yoga, mobility work, anaerobic, pilates and stretching are the most common types of exercise styles.
Aerobics are steady and non-rigorous and utilizes fats as the primary fuel source. On the contrary, anaerobic involves high-intensity bouts of activities, utilizing carbohydrates as the prime source of energy.
When your body is in the Ketosis state, fat breaks down to give energy. Therefore, exercises that need short bursts of energy become challenging at the beginning of the course. As a result, your health and performance could be greatly affected. However, there is a remedy to this possible problem popularly known as a targeted ketogenic diet.
If you have decided to indulge in high-intensity sports such as weight-lifting, spin classes and sprints, the standard ketogenic diet may not suit you best.
It is fundamental you consume 15-30 grams of fast-acting carbs, such as dairy products and fruits, minutes before and after training to ensure that your body has enough energy to prepare and recover from training. The aim is to maintain the ketone levels at an optimum.
When hunger strikes or about to embark on exercise, grabbing a snack or two is a great way to elevate the energy levels. However, this does not come without precautions because most snacks served at parties or stores are rich in carbs and low in fats. Keto supplements available are healthy and will meet your diet needs in the right proportions. Chocolates, blood sugar support capsules, protein powder (collagen) are a few examples of the supplements available in the store.
It is advisable to keep your ketone levels in check by using blood ketone meters, breath ketone analyzers or urine analysis strips. You can also check their availability in our store.
The most precise way to determine your carbs intake is to use a macro calculator. A macro calculator gives you an accurate value of how much carbs you should add or reduce at any given time, ensuring that your journey to weight loss runs smoothly.
Before embarking on a full-time diet plan, you may want to consider reducing the carbs gradually to see the effect it will have on your performance and overall health. Be sure not to start the diet shortly before an event or a race as you may have started experiencing “Keto-flu” symptoms.
Health benefits of working out on a keto diet
At the start of a keto diet, it may be challenging and almost impossible. However, if you follow the rules to the letter, you will reap great benefits in the long run.
1. Boost weight loss
A ketogenic diet has a positive impact on weight loss. If you are looking forward to leaning up for your next race or event, coupling this diet plan with exercise will work magic for you. Not only will your body be in great shape, but your performance in sports will improve.
2. Minimize inflammation
When you subject your body to rigorous activity, there is a likelihood for inflammation response. Sugar and some fats also contribute to the inflammation to a great extent. Getting rid of sugar and certain sugars minimize the inflammation response.
Additionally, inflammation is a potential contributor to the development of fatigue. Acting fast enough to prevent inflammation will consequently curb fatigue.
3. Promote physical endurance in Athletes
Being in a Ketogenic diet keeps you satiated until your next meal. The body has enough carbs to carry through the entire process without falling short of energy.
4. Lower blood sugar levels
Maintaining low blood sugar levels will save you from of diseases such as cancer. A ketogenic diet will increase the ketone levels and lower the blood glucose instead. Higher ketone levels will maintain you in a ketogenic state enhancing better fat burning.
Lowering blood sugar gives a stable source of energy. High blood cause leads to energy swings which is quite devastating. To get rid of this for good, a keto diet comes in handy.
High blood glucose levels also interfere with cognitive function. Ketones acts counter currently by boosting brain function. Another reason to lower carbs intake.
Bottom line
When going keto, it is important to understand the best version that will suit you best. Coupling your favourite workout with a Keto diet will get you to your goal weight while providing a sustainable lifestyle.
