The world of sport is very complex, as professional athletes are always looking for ways to achieve higher results. With the advancements in pharmacology and chemical research, using forbidden substances and procedures in sports becomes very dangerous for one’s sports career. Every year more and more athletes are denied taking part in competitions because of using illegal substances. But there is another popular way, which is absolutely legal that can help athletes in this regard. We mean a keto diet, which is a good way to be in a good condition.
The most popular questions about a keto diet and regular training
A great advantage of a keto diet is that with it you can lose weight without any training at all. A lot of people appreciate this possibility, but at the same time, there are a lot of people who want to go in for sports too. And they all have almost the same questions:
- Is it possible to do exercises following a keto diet?
- Can I gain weight?
- Is it possible to use weight training?
If we don’t delve deep in the explanation, a simple answer is “Yes, it is possible”. But let’s have a look at these things in detail. Almost everyone knows that carbohydrates provide the energy necessary for physical training. But when you are on a keto diet, you clearly realize that carbohydrates are forbidden to use. What to do in this case?
You may face difficulties when you made your mind to start a keto process in the body and go through the period of adaptation. In that period, it is better to make your strength training less intense. When the period of adaptation is over, your body will be able to get enough energy from keto microbodies and you will be able to resume the normal routine.
While training people usually consume more food than when not working out, so when they come home after the gym, they eat more than their out-of-training amount. When you are on a keto diet, you keep a strict record of the consumed nutrients, so there are no problems with overeating. There is a common misconception about a keto diet. Many people believe that physical performance and general preparation for a competition start may suffer too much during strength training. It is not really so. Of course, there will be a short period when your performance may decrease a little. It usually happens at the very beginning of keeping to a diet, when the body tries to get used to taking energy from fats. It is considered that in general a keto diet for athletes results in possible overall weight loss for the majority of athletes while saving muscle mass.
What should you pay attention to if you work out on a keto diet?
- Keep an eye open on the proteins you get with food. It is recommended to consume 2 grams of protein for each 1 kilogram of your body weight
- Distribute the amount of protein evenly between meals during the day
- Calculate accurately your consumed calories depending on your goal and strictly follow the suggested values
- When doing cardio, keep your heart rate below the aerobic threshold, about 70-80% of the maximum heart rate
- Arrange a meal 2 hours before training with a lot of fat and have one 2 hours later
The myths about a keto diet and regular training
Many people believe that active sports and boosting muscle growth with a keto diet are not compatible things. They think that sport records can be achieved only by consuming much protein and carbohydrates. In general, all types of physical activity can be divided into two types:
- aerobic – characterized by low intensity and high duration: long-distance running, low-intensity aerobics, walking, long bike rides.
- anaerobic – high intensity, short duration: strength training, CrossFit, short distance races.
In the state of ketosis, our body becomes prone to an aerobic type of physical activity. Glycogen, which is stored in our muscles, can be quickly used up in one marathon run. But there are quite enough fats even in the body of a slender person, which can last for a very long period. Indeed, we can’t get rid of all the fat in our body.
Keto strength training in the gym can give you excellent results, on condition that you keep the number of reps in your sets comparatively low. When in the state of ketosis, our body has higher performance in low-reps mode (4-6 repetitions) than in high-reps mode (8-10 and more). In fact, you need to realize that everything that was mentioned is considered in general as the possibilities of the body in the state of ketosis, but you have to be very careful about it as results vary from person to person.
The problems of choosing a suitable training
For the majority of people, having an aerobic activity training in sport clubs and gyms is deemed a guarantee of burning body fat. Unfortunately, it is not always so. As it turns out, it does not matter much what type of physical activity you choose. Regardless of the activity, the contribution to the consumed and spent calorie balance will be insignificant. For instance, if we assume, that you do about 3 running sessions within 45 minutes, we can evaluate it as spending 500 calories only. Thus, the question arises if cardio training is useless at all.
Fortunately, not. You shouldn’t consider cardio training sessions as a serious contribution to the overall calories spending, but even an hour’s walk can bring many benefits to reduce stress and cortisol production in your body. And it is very important for the process of getting rid of the fat in the body. Therefore, usually there is no sense of working out at the gym only for fat burning. On the other hand, it is much more effective to go to the gym for the sake of strength training.
The benefits of keto diets for athletes
There are a lot of benefits of keeping to a keto diet for sportsmen:
- First of all, you will get a stable energy level in your body. The diet allows using more fats instead of carbohydrates in the process of training. It simply enables you to exercise for a longer period with less loss of energy.
- This diet provides athletes with a quick recovery of injuries and chronic inflammation. The main key point here is to choose the right food.
- Stable and normal appetite. Keto allows athletes have meals normally and avoid overeating. When you are on a high carbohydrate diet you can feel hunger after the training, and there is always a temptation to eat some junk food. When you are on a keto diet, it is quite another situation, though.
What to eat on a keto diet for an athlete?
When we talk about a keto diet and athlete training, we understand that it involves some special products to feel better and not ruin all the process. If you are a professional athlete, it is recommended to have the following things in the fridge:
- Meat (with a high-fat percentage);
- Frozen vegetables such as broccoli, cauliflower, green salad, mushrooms, sweet pepper, pumpkin, cucumbers;
- Dairy products: cream, sour cream, milk, cheese;
- The main product, which is eggs;
- Salt is also necessary to take on a keto diet, but avoid eating sugar;
- Bitter chocolate for a dessert;
- Nuts and small snacks.
Thus, you see that all the foods suggested for the diet are easily available, and you can buy them at any department store. But you need to remember that all the food products must be of good quality. Otherwise, you expose yourself to risk of breaking all your efforts. A keto diet is one of the simplest ways to control your body weight and achieve great results in sport. It is also good for a general state of the body. Even if you are not going to take part in any international competitions, following a keto diet will be useful to renew your body and start the processes of regeneration in your organism. However, everything must be done with much care in order not to do any harm to your body.