Initially recommended for epilepsy patients and people with severe medical conditions, the keto diet has made a dramatic entry into the fitness industry due to its effectiveness in reducing body weight. But there has been a growing concern whether or not going keto diet can impact your workout exercises given that it’s a low carb diet.
Oddly enough, recent studies suggest that there are several performance benefits associated with keto dieting for both athletes and bodybuilders. Keto diet does not only help in maintaining maximum strength but also assist in controlling body weight and promoting lean muscles.
However, depending on the type and intensity of your exercises, your keto diets nutrition needs might vary. High-intensity workout trainers may also experience mild “keto flu” as their bodies adapt to using ketones as their primary source of fuel over the typical carbohydrates (glucose).
Luckily there are multiple keto diet supplements available that greatly help to minimize the adverse effects of keto flu and also help in boosting your athletic performance.
These supplements aren’t completely necessary on the keto diet but help with common keto mishaps, moves your body into ketosis faster and serve as alternative energy sources during high-intensity training.
Below are some of the benefits and supplements of Keto diet you should consider for your workout exercises.
Creatine supplement is utterly rich in amino acids and quite essential in muscles contractions and boosting energy production. Our bodies do produce creatine, but the creatine levels gradually decrease as we age.
Raising the amount of creatine in the body with this supplement is therefore recommended to help improve endurance and strength, especially for athletes and bodybuilders.
But will creatine have an impact on your keto diet? Definitely NO. Creatine supplements, whether in phosphate, nitrate, monohydrate, HCL or dimalate form are perfectly compatible with the keto dietary requirements.
None of these creatine forms utilizes dextrose or maltodextrin as a drying agent thus eliminating the possibility of any hidden carbs.
- Improves athletic performance
- Promotes overall body strength
- Boosts brain functioning and promotes bone healing
- Effective in facilitating weight loss
- Prevents muscle cramping
- Not recommended for people with unhealthy organs
- Just like any other supplement, there are risks of toxins and impurities
Loss of electrolytes is closely related to the infamous keto flu. During the first few weeks of keto dieting, you are bound to get dehydrated due to loss of body fluids through frequent urination.
You end up losing essential minerals such as sodium, potassium, calcium, and magnesium as your body tries to flush out toxins. This then results in fatigue, confusion, headaches, and muscle spasms.
For this reason, supplementing keto diet with electrolytes is highly advised. You need to consume the right supplements based on the electrolyte that lacks in your body. Also, avoid taking high amounts of potassium since it can be fatal.
- Magnesium boosts muscle and nerve functioning
- Electrolytes help to minimize keto flu
- Electrolytes aid in mineral absorption in the body.
- Prevents muscle spasms and weakness
- Provides and sustains energy production
- Most electrolytes have high sugar levels which are not appropriate during keto dieting
- Potassium can be fatal when consumed in high amounts.
MCT is the most suitable energy source in the absence of glucose and a common supplement used by most keto dieters. The medium-chain triglycerides (MCTs) extracts are also useful in the treatment of seizures and digestive system order disorders among other diseases.
MCTs are mostly found in coconut oil, yogurt, cheese, butter, and palm oil. Their short chain length allows them to be quickly converted to ketones to provide instant energy during workout instead of being stored as fats.
MCT oil differs with coconut oil in that its fatty acids are isolated from the other nutrients found in coconut oil thus facilitating faster digestion and quicker conversion of energy. It also enables you to stay in ketosis by helping you meet your daily fat requirements.
- Helps to boost cognitive ability
- Offers instant energy during workout exercises
- Used to cure multiple diseases
- Few reports of gastrointestinal issues associated with the use of MCT oil
- Can go bad after opening, therefore, needs refrigeration.
Here is a perfect MCT-based supplement that will compliment your Keto Diet exercise program – Keto Superfuel.
Listening to your body
Proper use of ketogenic diet supplements has shown impressive results in helping bodybuilders and athletes to achieve their body composition goals and also improve their workout performance.
One, however, needs to focus on taking the right amount of proteins, training hard, maintaining healthy calorie levels and optimizing their body hormones through sleep to significantly boost their workout performance during keto dieting.
More importantly, you need to listen to how your body responds to your workout schedule when on low carb-diet. Your health and well-being should be of utmost importance.