A targeted Ketogenic Diet is recommended for those who exercise daily and at a high-intensity for longer periods. If you are a college or professional athlete, this is the Keto Diet for you!
The targeted Ketogenic Diet involves the dieter consuming 25 to 50 grams of carbohydrates right before their workout, fueling their muscles for the duration of their training session.
I recommend that you consume something high in carbohydrates approximately 30-minutes before working out for the best results.
Not only do you want to consume a large number of carbs at this time, but you need to be wise about the carbs you choose as well. The best option is to consume simple and easy-to-digest carbohydrates before your training sessions, such as fresh juices or smoothies and high-glycemic foods.
Consuming high-glycemic index carbohydrates is a better option before training sessions because they absorb into your body quickly and supply energy without weighing you down.
Although technically you can have white bread, candy bars, or sweets that contain up to 50 grams of carbohydrates, choosing fruits or natural high-glycemic foods is a better option for your overall health.
For those who do very high-intensity workouts daily, the cyclical keto diet is best for you.
The Cyclical Ketogenic Diet involves having one or two full days of high-carbohydrate consumption (refeeding days) throughout your week. Through doing this, you’ll be able to refill those muscle and glycogen stores for better energy overall!
You will be out of ketosis temporarily, but this is the best option to ensure maximal performance.
Even though you can consume a lot of carbohydrates overall, focus on lower-glycemic-index foods for better health and results. When re-entering ketosis, use this easy method after the refeeding days:
If you do the Ketogenic Diet for athletes correctly, you can do nearly any type of exercise alongside it. Here are a few examples:
This concentrates on the physical and intense workout procedures that promote speed, power, and strength. It is popular among athletes and bodybuilders. For example, HIIT, push-ups, squats, weight lifting, sprints.
Walking is the basic form of cardio workout. As the famous line says, “walking is good for the heart” is a true statement. In this exercise, it keeps the entire body in motion hence, it helps the entire body burn fat and get in good shape.
Other examples include: swimming, running, jogging, biking, climbing.
You could also try using a trampoline rebounder such as the Needak rebounder for a low-impact exercise that can burn a lot of calories.
Flexibility workouts involve stretching out the muscles, joints, and nerves to improve the range of motion. It relaxes the muscles to prevent injuries. Flexibility workouts can also be performed as warm-up exercises. Examples include yoga and body stretches.
This pertains to the balancing activity and core training workouts. In this exercise, it improves the muscle and control of the movement. It can be also classified as another form of Yoga technique. For example: Ab roll out, hamstring roll, side planks.
If you’re an athlete looking to use the ketogenic diet, there are very many keto friendly foods which are delicious and nutritious. As an athlete using the ketogenic diet, you will need to take advantage of the benefits of keto supplements.
Here are keto friendly items that all athletes on the keto diet should add to their shopping list today:
Shellfish and fish are well endowed with nutrients such as vitamins, selenium, and potassium. On the other hand, shellfish and fish have either no carb content or little levels of carb content. As asserted by Eco Watch, all species of freshwater fish and marine water fish do not have any carb content. Also, crustaceans such as clams, squids, oysters, and mussels have little levels of carbohydrates. Shrimps have no carb content.
Shellfish and fish have higher levels of omega three fats. These fats aid in the reduction of insulin levels in persons suffering from diabetes and obesity. They will also improve your mental health condition; which is one of the critical benefits of keto supplements.
Therefore, make sure that you incorporate seafood into your diet for at least two times each week.
Cocoa powder and dark chocolate are foods richly endowed with antioxidants. These foods contain a high level of flavanols which can reduce the risk of you suffering from heart diseases. Flavanols also help in the maintenance of your arteries. They will also lower your blood pressure from an optimum level to a standard level.
Cocoa powder and dark chocolate contain about 3 to 10 grams of carb content. These two foods are keto friendly. You should consider including them in your diet.
Vegetables such as spinach and kale, cauliflower, and broccoli have lower levels of carbohydrates. On the other hand, such vegetables have higher levels of vitamins, antioxidants, fibre, and minerals.
Therefore, non-starchy vegetables should form part of your everyday diet. These vegetables can act as excellent substitutes for foods rich in carbohydrates.
For instance; you can have cauliflower instead of rice and mashed potatoes and spaghetti squash instead of spaghetti.
Olives are rich in antioxidants. Oleuropein is the primary type of antioxidant in olives. This antioxidant helps to reduce blood pressure. It will also prevent you from losing your bones.
Olives generally have a low carb content. However, their carb content varies since they come in different sizes. A one-ounce serving of olives will have a carb content of two grams and a fibre content of one gram. Therefore, olives are keto friendly. You should definitely buy more olives the next time you go shopping for your grocery.
There are many types of cheese, and they are all delicious and nutritious. Cheese contains little levels of carbohydrates and higher levels of fat. Due to this, cheese is keto friendly.
A one ounce of cheddar cheese will contain one gram of carbohydrates and seven grams of proteins. Calcium will make up to 20% of cheddar cheese.
Although it is said that cheese contains high levels of saturated fats, these fats will not endanger your health. In fact, these fats will help you to lose weight much faster!
Cheese also contains conjugated linoleic acid, a nutrient which will help you to strengthen your bones and muscles.
A one half of a medium-sized avocado contains about two grams net carb content. Due to their lower levels of carbohydrates, avocados are keto friendly.
Moreover, avocados are enriched with vitamins and minerals. In fact, they have high levels of the potassium mineral which is one of the significant benefits of keto supplements. Avocados also have high levels of cholesterol and triglycerides.
Seeds and nuts such as almonds, cashews, brazil nuts, pumpkin seeds, sesame seeds, macadamia nuts, pecans, pistachios, chia seeds, and wall nuts are keto friendly. This is because they have a high-fat content and a low carb content.
When you frequently incorporate seeds and nuts into your diet, you lower the chances of you suffering from heart disease, depression, and cancer. Seeds and nuts also have a high fiber content.
This fiber content inhibits your digestive system from absorbing more calories than your body requires.
You can read more about low-carb nuts and seeds here.
Although almost all types of fruits have high levels of carbohydrates, berries are an exception to the general rule. Berries have little levels of carb content and high levels of fibre content. Moreover, they are also enriched with anti-oxidants which will protect you from heart diseases.
A one hundred gram of blackberries, blueberries, raspberries and strawberries will have a five, twelve, six and four-grams net carb content respectively.
Therefore, you should have these fruits as part of your day to day diet.
If you are on a ketogenic diet, then poultry and meat should form one of your staple foods. Chicken and meat have no carbohydrate content. However, they are endowed with high levels of proteins, vitamins, and minerals. The most prevalent types of minerals found in poultry and meat include potassium, zinc and selenium.
The healthiest type of meat is grass-fed meat. This type of meat is concentrated with omega three fats, antioxidants and conjugated linoleic acid. These nutrients will help in the reduction of your blood pressure levels.
They will also make your muscles and your bones to be stronger.
As I mentioned previously, you must add coconut oil into your daily diet if you want to reap all the benefits of a ketogenic lifestyle. Unlike other foods which may have long-chain fats, coconut oil has medium chain fats.
These fats will be directly absorbed by the liver and converted into ketones. The converted ketones will serve as your primary source of energy.
What is MCT oil, you ask? MCT stands for Medium Chain Triglycerides, which are comprised of medium-chain fatty acids.
Without getting into too much of the science behind the chemical makeup, MCT Oil consists of strings of carbon and hydrogen and medium referring to the length of the chemical composition, having anywhere between 6 to 12 carbons.
This chemical structure is what makes MCT oil particularly advantageous because they are easy for the body to digest and absorb as energy. Unlike other fats, MCTs do not need bile or other pancreatic enzymes to help break them down.
Instead, they are smaller in size so they are readily absorbed by the small intestine and transported to the liver, where they are converted into ketones.
This means that MCTs are used by the body for fuel rather than being stored as fat.
Due to MCT’s molecular structure, they are often better for those with gall bladder issues or malabsorption problems like leaky gut syndrome or Crohn’s disease because they are easily digested and assimilated into the body.
MCT oil has numerous health benefits like supporting a healthy metabolism, maintaining healthy weight, improves digestion, balances hormone levels, and increases energy. Like coconut oil, MCT oil has anti-microbial and anti-inflammatory properties so is helpful in maintaining optimal gut health by eliminating harmful gut bacteria.
Sources of MCT Oil include:
One tablespoon of coconut oil consists of about 60% medium chain triglycerides (MCTs) whereas the remaining 40% is made up of other fats having their own benefits.
MCT again is made up of lauric, Capric, caproic and Caprylic acids. However, lauric acid cannot boost up your weight loss process much given its limited scope of action. Caproic acid also does not have a big role to play in boosting up ketone production.
Caprylic and Capric acids are the biggest enhancers of the nutritional process, but given its 30% constituency in coconut oil, its effect gets almost nullified and takes a lot of time to start the nutritional ketosis process in our body.
Alternatively, MCT Oil is made up of only Caprylic and Capric acid, both of which are present in sufficient volume to add inertia to the fat burning process initiated in our anatomy.
MCT Oil is the perfect supplement for adding with your smoothies, coffee, tea and protein shakes.
You can visit KetoaHolics for getting your hands on the best version of MCT Oil available.
The benefits of MCT Oil and Coconut Oil are both impressive, and you can freely use whichever you desire if you are on the ketogenic diet.
Perfect Keto is made from 100 percent grass-fed collagen peptides. They’re derived from cattle raised in the United States and only have real ingredients. That means nothing artificial, no chemicals, and no binding agents.
An important element of meal replacement shakes is protein, even though high-fat and low-carb is the focus. And Perfect Keto is, in fact, perfect for this scenario: all shakes from Perfect Keto includes a two-to-one ratio of grass-fed collagen protein to MCT.
That allows for your body to enjoy an immediate boost of energy while absorbing premium protein and undergoing an increase in ketone levels.
Every time you enjoy a serving of Perfect Keto, you’ll be doing so while taking in five grams of pure MCT oil powder. The powder is yet another way to increase blood ketone levels, helping your body reach and maintain its level of ketosis.
Oh, and the taste – we can’t forget about that. In short, it’s delicious. There are also a variety of flavors to choose from, including classics like chocolate, vanilla, and caramel. Or, you could simply choose to order your Perfect Keto as unflavored – you can mix it with any flavor you so choose.
If you want to buy some make sure to use the coupon code – CL20 – at checkout to get 20% off your order.
It would be a challenge to find a keto-friendly shake that checks all of the boxes that Perfect Keto covers.
Helps your body get into and stay in ketosis? Check. Fully natural? Check. Other benefits beyond keeping you in ketosis? Check. Easy to make and enjoy? Check. Delicious? Absolutely.
Obviously, before you commit to using a new dietary supplement, it’s absolutely paramount that you consult with your doctor and take all the necessary steps to work it into your regular diet.
Once you do that, it’s game on.
Although it might seem difficult to control your diet, making the Ketogenic Switch can significantly improve your health and performance as an athlete. Here are a few more additional tips which can help you make the switch to a Ketogenic Diet easier:
If you’re doing the Keto Diet as an athlete, you don’t want your meals to get stagnate. Not only will you miss vital micronutrients that you get from eating a complete diet, ubt you’ll also get bored much quicker.
Do your best to be as creative as possible with your Keto recipes!
There are tons of website which posts lists of Keto recipes, so find them and eat a unique diet!
Drinking green tea and or Oolong tea is a wonderful way to improve your diet. It is no secret that tea drinking increases your body metabolism. It is also an effective stress buster and mental alertness enhancer.
Both Oolong and green tea are gotten from the same Camellia sinensis plant as black tea. The difference is in the processing. While black tea is fully fermented, green tea is unfermented. The oolong tea, however, is partially fermented. I love Oolong tea for its high nutritional value.
It contains carotene, calcium, manganese, potassium, Vitamins A,B,C,E, and K.
If you want even more results try drinking green tea before a workout to boost your metabolism even more!
When your body is being starved of carbs, the body naturally stores less water. You’ll need to increase the quantity of water you ingest so that your body can stay hydrated. This is very important especially since you won’t be eating a lot of the watery fruits that provided your body with alternative sources of water.
Once you get on that keto diet, drink up!
Whether you are going to pack a keto lunch for work each day on your cyclical Keto Diet, or maintain a rigorous targeted Keto Diet, adding the Ketogenic Diet to your life is an excellent way for athletes to improve their health on many levels.
You don’t need to be kicked out of ketosis solely to improve your athletic performance; you can remain in ketosis and workout out as intensely as you want!
Through the right type of food choices and proper carbohydrate consumption and timing, you’ll be able to reach your goals for both overall health and athletic performance.
Hopefully, this article on how to exercise when you’re in ketosis gave you an idea of what will work for you, and what you should avoid. Use these tips as a starting point to find out what you can do to improve your physique now!