Weight Lifting On Keto: Fueling Your Body Right

The ketogenic diet is a high-fat, low-carb approach to eating, which aims to force the body to burn fat for fuel instead of glucose from carbs. While it can be an effective way to lose body fat, it can also make some workouts more challenging. So, can you weightlift on keto?

The short answer is yes, but it might not be optimal for performance. The body's preferred fuel source for intense muscular contractions is glucose, which comes from carbohydrates. When you're on keto, your body burns fat for energy instead, and this process is less efficient. As a result, keto tends to limit performance during high-intensity workouts, and you may experience declines in performance.

However, if your goal is to lose body fat while maintaining lean mass, keto can be a good option. Some studies have shown that people on keto can achieve similar strength gains to those on higher-carb diets, while losing more fat. Additionally, a protein-sufficient keto diet is compatible with strength gains, as protein is the crucial ingredient for muscle growth.

If you want to weightlift on keto, it's important to ensure you're consuming enough protein, and you may need to adjust your workouts to match your energy levels.

Eat enough protein

Eating enough protein is essential when combining a ketogenic diet with weightlifting. Protein is made up of amino acids, the building blocks of most human tissues, including muscle tissue. The amino acids most important for muscle building are the branched-chain amino acids (BCAAs) leucine, isoleucine, and valine. Leucine, in particular, is key for signalling muscle growth and repair, also known as muscle protein synthesis.

Lifting weights triggers muscle tissue breakdown, and when fuelled by protein, muscles adapt and rebuild bigger and stronger. Leucine is found in meat, whey, and eggs, and it helps maintain a positive net protein balance in muscle tissue. This means that protein synthesis outpaces protein degradation, resulting in muscle growth over breakdown.

The current recommended daily allowance (RDA) for protein is 0.8 grams per kilogram of body weight, or about 50 grams of protein per day for a 140-pound person. However, this may not be sufficient to support strength and muscle gains during physical activity. For example, a highly active 140-pound person may require double the RDA, or 100 grams of protein per day.

When following a ketogenic diet, it's important to remember that a gram of fat contains 9 calories, while a gram of protein or carbohydrate contains only 4 calories. Therefore, despite the high-fat content of a keto diet, you should be consuming more protein than fat by mass.

Research has shown that a high-protein keto diet can lead to successful weight loss and muscle maintenance. In one study, obese men following a high-protein keto diet lost more weight and maintained nutritional ketosis compared to those on a non-keto, high-protein, moderate-carb diet.

To ensure optimal muscle growth and repair when combining keto and weightlifting, aim for around 1 gram of protein per pound of body weight. This will provide your body with the necessary building blocks to support muscle growth and repair, allowing you to maximise the benefits of your weightlifting routine while adhering to a keto diet.

Consume a caloric surplus

Consuming a caloric surplus is essential for gaining muscle mass, and this remains true even when following a keto diet. Here are some detailed instructions and considerations to help you consume a caloric surplus while adhering to keto:

Calculate Your Caloric Needs:

Firstly, determine your base metabolic rate (BMR), which is the number of calories your body needs to function at rest. You can use online calculators or consult a nutritionist to get an accurate estimate. Then, factor in the calories burned through your daily activities and exercise routines. To be in a caloric surplus, you need to consume more calories than this total amount.

Adjust Your Macronutrient Ratio:

The traditional ketogenic diet typically consists of around 60-70% fat, 25-30% protein, and only 5-10% carbohydrates. However, when aiming for a caloric surplus, consider increasing your protein intake slightly. Remember that protein has 4 calories per gram, while fat has 9. By consuming more protein, you can increase your overall calorie intake without drastically altering your macronutrient ratio.

Choose the Right Types of Fat:

Not all fats are equal. Prioritize healthy, unsaturated fats found in foods like avocado, olive oil, and salmon. These sources will provide essential fatty acids and contribute to a well-rounded diet. Additionally, consider incorporating medium-chain triglycerides (MCTs) into your diet, as they can provide a quick energy boost before workouts.

Be Mindful of Your Carbohydrate Sources:

While carbohydrates should be limited on a keto diet, you can strategically include some carbs in your meal plan. Opt for complex carbohydrates with a low glycemic index, such as beans, quinoa, and whole-grain bread. These sources will provide sustained energy and contribute to your overall calorie intake.

Monitor Your Progress:

Regularly assess your progress by tracking your body weight, body composition, and overall performance. Ensure that your caloric surplus is helping you gain muscle mass and not just body fat. Adjust your calorie intake and macronutrient ratios accordingly.

Consider Timing Your Carbohydrate Intake:

If you're engaging in intense weightlifting workouts, consider a targeted keto diet approach. This involves adding a small amount of carbohydrates directly before your workout to provide your body with the glucose it needs to perform at its best. Simple carbs, such as dextrose or maltodextrin, are quickly metabolized and can give you a burst of energy.

Remember, the key to consuming a caloric surplus while on keto is finding the right balance of macronutrients and adjusting your intake based on your body's unique needs and your workout routine. It may take some experimentation to find the optimal ratio for your goals.

Optimise hormones

To optimise your hormones while weight lifting on keto, it is important to follow a strict schedule that includes a healthy diet, exercise, sleep, and meditation. Here are some tips to help you optimise your hormones:

• Follow a keto diet: The keto diet, short for ketosis, is a state where your body burns fat for energy instead of carbohydrates. This can be achieved by cutting out carbs from your diet. While this can lead to weight loss and increased energy, it might not provide the explosive energy required for strength training. To counter this, you can try a targeted keto diet, which involves consuming carbohydrates 30-60 minutes before a strength training workout. Focus on quick-absorbing high GI carbs like hard candies, sports drinks, dried fruits, and maple syrup.
• Calculate your macros: Use a keto calculator to input your sizes, age, and health goals to determine the right amount of fats, proteins, and carbs you need. For muscle-building, calculate your macros to include the extra calories from carbs while adjusting the fat intake.
• Carb loading: If you are looking to gain mass, try a cyclical keto diet, which involves scheduling two to three days off keto per week. Spend a day or two carbo-loading, ensuring 70% of your total caloric intake is carbohydrates. The next 24 hours should consist of 60% carbs, 25% protein, and 15% fats.
• Re-enter ketosis: To re-enter ketosis after carbo-loading, fast completely after 6 pm on the first day. On the second day, perform an intense strength training workout on an empty stomach to burn excess sugars from your system. Stick to a strict keto diet of less than 2% carbohydrate intake. On the third day, perform a medium-intensity workout before breakfast and return to normal keto with 3-5% carbs.
• Supplements: Consider taking supplements like creatine, which can increase your muscle strength and improve cognitive function. Exogenous ketones, which are synthetic ketones, can also support your metabolic state of ketosis and reduce muscle soreness.
• Balance your macros: To build muscle and strength, ensure you are getting sufficient protein in your diet, especially after a workout. Aim for 20 grams of protein, which is considered optimal for muscle growth.
• Get enough calories: To gain weight, calculate your base metabolic rate (BMR) and determine your calorie intake based on your daily activity and exercise levels. Any calories consumed above your BMR represent a surplus.
• Drink water: Stay hydrated by drinking plenty of water with unprocessed salt every day.
• Get enough sleep: Following a strict sleep schedule is crucial for optimising hormones and recovery.

Drink water with unprocessed salt

Drinking water with unprocessed salt is a crucial component of weightlifting on a keto diet. Here's why and how to do it:

Prevent Dehydration

The keto diet is known for its potential to cause dehydration due to excess water loss. As your body transitions to a state of ketosis, it burns through glycogen stores, which are bound with water. Once these stores are depleted, the water is eliminated through sweat and urination, which can lead to dehydration. Additionally, the keto diet's focus on reducing carbohydrate intake can lead to shifts in fluid and electrolyte balance, further contributing to dehydration.

Replenish Electrolytes

Unprocessed salt, also known as good quality salt, is essential for replenishing electrolytes lost during the keto diet. As your body enters ketosis, insulin levels decrease, prompting the liver to burn fat and produce ketones. This process increases the expulsion of sodium and potassium through urination, resulting in a depletion of electrolytes. Consuming unprocessed salt helps to replace these lost electrolytes, ensuring your body maintains proper fluid balance.

Choose the Right Salt

When it comes to unprocessed salt, opt for good quality salt, such as sea salt or Himalayan salt. These types of salt provide essential minerals and electrolytes that processed table salt may lack. Additionally, unprocessed salt is free from additives and preservatives, making it a healthier choice.

The amount of unprocessed salt you should add to your water depends on various factors, including your body weight, activity level, and climate. As a general guideline, aim for a pinch of salt in your water. Start with a small amount and gradually increase if needed. It's important to listen to your body and adjust your salt intake accordingly.

Listen to Your Body

Pay attention to the signals your body is sending. If you're experiencing symptoms of dehydration, such as headaches, fatigue, or dark-coloured urine, increase your water and salt intake. On the other hand, if you feel overly thirsty, it could be a sign of overhydration, so scale back slightly.

In summary, drinking water with unprocessed salt is crucial when combining the keto diet with weightlifting. It helps prevent dehydration, replenishes lost electrolytes, and ensures your body stays properly hydrated. By listening to your body and adjusting your salt and water intake accordingly, you can optimise your health and performance while following the keto diet.

Take supplements

The keto diet can be challenging to follow, and taking supplements can help you meet your nutritional requirements and power your workouts. Here are some supplements that can be beneficial when combining the keto diet with weight lifting:

Creatine Monohydrate

Creatine is a well-studied sports supplement that has been shown to positively impact strength, power, gym performance, and muscle mass. It is especially beneficial for keto dieters as a ketogenic diet is moderate in protein, which can lead to lower creatine levels and impact workout results. The recommended dosage is 3-5 grams daily, and you can use a creatine dosage calculator to guide you.

Caffeine

Caffeine can be a helpful addition to your keto diet, especially during the initial "adaptation phase." It can provide increased focus and reduced delayed-onset muscle soreness. The dosage is personal and based on tolerance, but for athletic benefits, aim for 150-300 milligrams 30-60 minutes before your workout. You can get your caffeine fix through an extra cup of coffee or caffeinated tea, or through a pre-workout supplement.

Hydration Supplements

Reducing carbs on a keto diet also reduces fluids and sodium in your system, which can lead to symptoms like headaches, lack of focus, fatigue, and nausea, commonly known as the "keto flu." Hydration supplements containing sodium and potassium can help minimize these effects. You can also add dissolved bouillon cubes to your daily diet, but be cautious of added carbohydrates. Prioritize hydration during the adaptation phase by adding electrolytes to your water, salting your food, and drinking broth.

Magnesium

Magnesium is an essential mineral that plays a role in various enzymatic reactions, including muscular contraction, protein synthesis, and energy production. It is also crucial for "activating" vitamin D. The keto diet can make it challenging to get enough magnesium, as many magnesium-rich foods like beans and fruits are high in carbs. The recommended dosage is 310 milligrams per day for women and 400 milligrams per day for men. You can also include magnesium-rich foods like dark leafy greens, nuts, seeds, spinach, broccoli, and kale in your diet.

Protein Isolate Powder

When following the keto diet, you can still use protein powder as your post-workout supplement, but not all proteins will work. Opt for a whey protein isolate, which has fewer carbohydrates, or a meal replacement designed for the keto diet. You can also add heavy cream or MCT oil to make it more keto-friendly.

Branched-Chain Amino Acids (BCAAs)

While ketones have a protein-preserving effect, amino acids are crucial for building and maintaining muscle tissue. Sipping on fluids high in BCAAs during your workout can be beneficial. However, be mindful that drinking too much can unintentionally increase your insulin levels and affect ketosis. Limit your intake to 1-2 servings per day and 4-5 grams per workout.

Greens Supplements

Following a keto diet often means consuming fewer vegetables, which can impact your nutrient intake. In addition to finding ways to include more greens in your diet, consider taking a greens supplement. These supplements typically contain powdered plants like spinach, spirulina, chlorella, kale, broccoli, and wheatgrass. You can add them to drinks, shakes, or smoothies to boost your nutrient intake.

Frequently asked questions