Weight Training On Keto: Optimizing Your Routine

Weight training on a keto diet can be challenging, but it is possible to do so in a way that helps you achieve your body composition goals. The keto diet is a high-fat, low-carb diet that puts your body in a state of ketosis, where it burns fat for fuel instead of carbohydrates. This can lead to weight loss and boosted energy, but it may also affect your exercise performance. To weight train effectively on a keto diet, you should ensure you are consuming enough protein to build muscle, drinking plenty of water, and optimising your hormones through a consistent sleep and workout schedule. You can also use a keto calculator to ensure you are eating the right amount of calories and consuming enough protein.

Eat enough protein to build muscle

Eating enough protein is essential for building muscle, and this is no different when following a keto diet. Protein is the building block of muscles, so when trying to build muscle, you need to consume more protein than your body breaks down through natural processes.

Most studies suggest that eating 0.7–0.9 grams of protein per pound of body weight is ideal for building muscle. This equates to 1.6–2.0 grams per kg. However, some studies have shown that people can safely consume up to 1 gram of protein per pound of body weight (2.1 grams per kg) and stay in ketosis.

It's important to note that consuming excessive amounts of protein on a keto diet can kick you out of ketosis. This is because the body can convert amino acids from protein into sugar through a process called gluconeogenesis. Therefore, the ketogenic diet is usually considered a moderate protein diet, with protein making up 15-20% of total calories.

To ensure you are eating enough protein on a keto diet, focus on high-quality protein sources that contain all nine essential amino acids and are rich in leucine, the key muscle-building amino acid. Examples include eggs, whole-fat milk, Greek yogurt, cheese, chicken, turkey, pork, beef, lamb, fish, and seafood.

In addition to consuming enough protein, it's crucial to train hard enough to give your muscles the stimulus to grow. This can be achieved by following a 5x5 workout program that combines compound and isolated exercises.

Consume the right number of calories

Consuming the right number of calories is essential when combining weight training with a keto diet. While the keto diet is primarily a weight-loss diet, it can also be used by athletes who want to get leaner and stronger while maintaining or even gaining muscle.

The keto diet is a high-fat, low-carb approach that puts your body in a state of ketosis, where it burns fat for fuel instead of carbohydrates. This shift in fuel source can impact your workouts, especially those requiring high-intensity bursts of energy, such as strength training. To ensure you're consuming the right number of calories to support your weight training regimen while in ketosis, consider the following:

Calculate Your Macros

Determine your macronutrient needs by using a keto calculator. This tool will help you understand how much fat, protein, and carbohydrates you need to meet your fitness goals. For muscle-building goals, calculate your macros as you would for a regular keto diet and factor in the extra calories from carbohydrates.

Consume Carbohydrates Strategically

The targeted keto diet involves timing your carbohydrate intake to support your workouts. Consume carbohydrates 30-60 minutes before strength training, focusing on quick-absorbing high-GI carbs like hard candies, sports drinks, dried fruits, or maple syrup. Aim for 15-50g of carbs, and adjust as needed. If you're pushing yourself harder, you may need more than 50g.

Cyclical Keto Diet

If you're looking to gain mass or want to try a more advanced approach, consider a cyclical keto diet. This involves scheduling two to three days off the keto diet during the week. Start with a day or two of carbo-loading, ensuring 70% of your calories come from carbohydrates, 15% from protein, and 15% from fats. The next 24 hours should be 60% carbs, 25% proteins, and 15% fats.

Re-entering Ketosis

After your scheduled carb days, it will take about three days to re-enter ketosis. On the first day, fast completely after 6 pm. On the second day, perform an intense strength training workout on an empty stomach to burn excess sugars. Stick to a strict keto diet, with less than 2% carbohydrate intake. On the third day, perform a medium-intensity workout before breakfast, and then return to a normal keto diet with 3-5% carbs.

Monitor Your Progress

Use ketone test strips to check your blood or urine ketone levels and ensure you're still in ketosis, especially if you're consuming more carbohydrates. Additionally, pay attention to your body composition and overall fitness goals. Make adjustments as needed to find the right balance of carbohydrates, protein, and fat to support your weight training regimen while in ketosis.

Optimise hormones with a sleep and workout schedule

Sleep and workout schedules are important for optimising hormones. Here are some tips to help you optimise your hormones through sleep and workout schedules:

Sleep Schedule

• Aim for 7 to 9 hours of sleep per night.
• Go to sleep and wake up at regular times to train your body to know when it's time to sleep.
• Avoid caffeine, alcohol, and screen time late in the day.
• Optimise your bedroom environment by minimising noise and light, and keeping a comfortable temperature.
• Avoid drinking liquids before bed to prevent nocturnal urination from disrupting your sleep.
• Establish a relaxing bedtime routine to help you wind down and clear your mind.
• Exercise regularly, but not too close to bedtime, as this may interfere with your sleep due to increased alertness.

Workout Schedule

• Implement a workout schedule that includes a mix of compound and isolated exercises, such as a 5x5 workout program.
• Ensure you are consuming enough protein to fuel muscle growth and repair. Aim for around 1 gram of protein per pound of body weight.
• Drink plenty of water with unprocessed salt every day to stay hydrated and replace lost electrolytes.
• Allow for adequate recovery time between workouts to give your body time to rest and repair.
• Consider incorporating meditation or mindfulness practices into your routine to promote relaxation and reduce stress.

Drink water with unprocessed salt

Drinking water with unprocessed salt is one of the five principles to follow when combining the ketogenic diet with weight-lifting workouts. The other four principles are:

• Train hard enough to give your muscles the stimulus to grow
• Consume enough protein to fuel your body and build muscle
• Eat the right amount of calories to achieve your ideal body composition
• Optimize your hormones by following a sleep, meditation, and workout schedule

Drinking plenty of water with unprocessed salt is important for the following reasons:

Prevent Dehydration

The ketogenic diet can cause dehydration due to excess water loss and lower insulin levels. Dehydration is often characterised by symptoms such as headaches, fatigue, dizziness, and nausea. The keto diet reduces carbohydrate intake, which are stored with water in the body. As these stores are depleted, the water is lost through sweat and urination. Additionally, low insulin levels increase sodium and potassium expulsion through urination, leading to further water loss.

Avoid Keto Flu

The "keto flu" is a common side effect experienced within the first three to five days of starting the keto diet. It includes symptoms such as lethargy, irritability, and a lack of motivation. Dehydration and electrolyte imbalance are the main causes of keto flu. Increasing water intake and consuming electrolytes can help alleviate these symptoms.

Maintain Sodium Levels

The keto diet typically includes whole foods such as healthy fats and non-starchy vegetables, which are naturally low in sodium. As a result, sodium levels can drop, leading to potential side effects. It is recommended to aim for 2000-4000 mg of sodium per day on the keto diet, which can be achieved by adding salt to meals, drinking bone broth, or consuming salted almonds.

Improve Digestive Health

Low sodium levels can lead to digestive problems, including constipation and diarrhea. Ensuring adequate water and sodium intake can help improve digestive health and prevent these issues.

Reduce Muscle Cramps

Muscle cramps, especially at night, can be a sign of dehydration or low electrolyte levels. Increasing water intake and consuming additional salt can help alleviate muscle cramps.

By staying hydrated and maintaining proper electrolyte balance, most of the challenges experienced when starting the ketogenic diet can be avoided.

Eat carbs before strength training

The ketogenic diet is a high-fat, low-carb diet designed to keep the body in a near-constant state of ketosis, where it burns fat for fuel instead of carbohydrates. While this can be an effective way to lose weight, it may not be the best diet for those who engage in high-intensity strength training.

That's because high-intensity exercise—including strength training, sprinting, and other sports—requires short, intense bursts of energy, which the body typically powers through carbohydrates. When your body is in ketosis, it may struggle to burn fat as fuel efficiently, which can lead to decreased performance during high-intensity workouts.

However, if you're committed to the keto diet and still want to engage in strength training, there are a few things you can do to optimize your energy levels and performance. One strategy is to eat a small meal containing protein, carbs, and healthy fats before your workout. This will provide your body with the fuel it needs to perform during your training session. Timing is crucial, and it's recommended to eat 30 minutes to three hours before exercising, depending on your body and stomach.

• Fruit smoothie with plain Greek yogurt, blueberries, and chocolate keto whey protein
• Keto cloud bread with half of a mashed avocado
• Low-carb hummus with cherry tomatoes, carrots, and other low-carb veggies
• Homemade trail mix with cashews, coconut flakes, and dark chocolate (skip the dried fruit)
• Half of a mashed sweet potato with unsweetened almond milk, cinnamon, and vanilla keto collagen

Remember, the key to optimizing your strength training performance on a keto diet is to experiment and listen to your body. You may need to adjust your meal timing, macronutrient ratios, and supplement intake to find what works best for you.

Frequently asked questions