How do you handle Keto and CrossFit

scollins751

I am:
Male
26
6’00”
228 lbs
17% body fat
Macros
10% carbs
65% fats
25% protein
Calories: 2,282
Sodium intake: 1500 mg daily average

I have been doing Keto for 3 months and I recently started CrossFit. Before CrossFit I just mainly went to the gym and did cardio and some lifting work. I felt exhausted the first couple of weeks while cutting my carbs below 50. I soon adjusted to it and didn’t have a problem.

I wanted to take my exercise up to a new level and started doing CrossFit. I am into week 2 and feel like I am hitting walls doing my metcons. I am usually at a limit into my 3/5 round.

I am wondering if I need to up my carbs intake for CrossFit or something else. Also I have to be careful with consuming sodium because of my high blood pressure I was diagnosed with last year.

kommodevaran

I can't see how many calories you're eating, which is most important?

scollins751

kommodevaran wrote: »

I can't see how many calories you're eating, which is most important?

Updated it. Forgot to include it

kommodevaran

Thanks, your calorie goal looks ok, I guess you're aiming for weightloss? I hope someone who actually knows chimes in - all I know is that carbs, generally, is important for athletic performance, but also that there are keto athletes - I'm just wondering about your sodium intake; even if you have to limit sodium, are you sure you a) have to go so low, and 2) that you don't need more because you're a) exercising a lot and probably sweat a bit, and b) eat keto?

psuLemon

scollins751 wrote: »

I am:
Male
26
6’00”
228 lbs
17% body fat
Macros
10% carbs
65% fats
25% protein
Calories: 2,282
Sodium intake: 1500 mg daily average

I have been doing Keto for 3 months and I recently started CrossFit. Before CrossFit I just mainly went to the gym and did cardio and some lifting work. I felt exhausted the first couple of weeks while cutting my carbs below 50. I soon adjusted to it and didn’t have a problem.

I wanted to take my exercise up to a new level and started doing CrossFit. I am into week 2 and feel like I am hitting walls doing my metcons. I am usually at a limit into my 3/5 round.

I am wondering if I need to up my carbs intake for CrossFit or something else. Also I have to be careful with consuming sodium because of my high blood pressure I was diagnosed with last year.

If blood pressure is a concern keto is not good for you. When you delete glycogen, you also flush electrolytes, so you need 3500-5000mg+ of sodium to ensure you getting adequate electrolytes. If not, you could experience severe issues, like tachycardia.

For the original question, increasing carbs would be a good first step.

scollins751

psuLemon wrote: »

scollins751 wrote: »

I am:
Male
26
6’00”
228 lbs
17% body fat
Macros
10% carbs
65% fats
25% protein
Calories: 2,282
Sodium intake: 1500 mg daily average

I have been doing Keto for 3 months and I recently started CrossFit. Before CrossFit I just mainly went to the gym and did cardio and some lifting work. I felt exhausted the first couple of weeks while cutting my carbs below 50. I soon adjusted to it and didn’t have a problem.

I wanted to take my exercise up to a new level and started doing CrossFit. I am into week 2 and feel like I am hitting walls doing my metcons. I am usually at a limit into my 3/5 round.

I am wondering if I need to up my carbs intake for CrossFit or something else. Also I have to be careful with consuming sodium because of my high blood pressure I was diagnosed with last year.

If blood pressure is a concern keto is not good for you. When you delete glycogen, you also flush electrolytes, so you need 3500-5000mg+ of sodium to ensure you getting adequate electrolytes. If not, you could experience severe issues, like tachycardia.

So maybe just low carb because my doctor suggested low carb to keep maintaining weight loss. I also follow the American Heart Associations guideline for people who have high blood pressure. My pressure is back to normal though with the medication, exercise, and proper eating. It averages about 120/70

psuLemon

scollins751 wrote: »

psuLemon wrote: »

scollins751 wrote: »

I am:
Male
26
6’00”
228 lbs
17% body fat
Macros
10% carbs
65% fats
25% protein
Calories: 2,282
Sodium intake: 1500 mg daily average

I have been doing Keto for 3 months and I recently started CrossFit. Before CrossFit I just mainly went to the gym and did cardio and some lifting work. I felt exhausted the first couple of weeks while cutting my carbs below 50. I soon adjusted to it and didn’t have a problem.

I wanted to take my exercise up to a new level and started doing CrossFit. I am into week 2 and feel like I am hitting walls doing my metcons. I am usually at a limit into my 3/5 round.

I am wondering if I need to up my carbs intake for CrossFit or something else. Also I have to be careful with consuming sodium because of my high blood pressure I was diagnosed with last year.

If blood pressure is a concern keto is not good for you. When you delete glycogen, you also flush electrolytes, so you need 3500-5000mg+ of sodium to ensure you getting adequate electrolytes. If not, you could experience severe issues, like tachycardia.

So maybe just low carb because my doctor suggested low carb to keep maintaining weight loss. I also follow the American Heart Associations guideline for people who have high blood pressure. My pressure is back to normal though with the medication, exercise, and proper eating. It averages about 120/70

Carbs have no impact on fat loss, calories do. If you enjoy lower carbs than aiming for closer to 100-150g (mainly fromt whole sources) will probably be a bit more ideal. But if you experience cramping, lightheadedness, or struggle to do cross fit, you can go for a more balanced approach. And it may be worth seeing a dietician.

scollins751

psuLemon wrote: »

scollins751 wrote: »

psuLemon wrote: »

scollins751 wrote: »

I am:
Male
26
6’00”
228 lbs
17% body fat
Macros
10% carbs
65% fats
25% protein
Calories: 2,282
Sodium intake: 1500 mg daily average

I have been doing Keto for 3 months and I recently started CrossFit. Before CrossFit I just mainly went to the gym and did cardio and some lifting work. I felt exhausted the first couple of weeks while cutting my carbs below 50. I soon adjusted to it and didn’t have a problem.

I wanted to take my exercise up to a new level and started doing CrossFit. I am into week 2 and feel like I am hitting walls doing my metcons. I am usually at a limit into my 3/5 round.

I am wondering if I need to up my carbs intake for CrossFit or something else. Also I have to be careful with consuming sodium because of my high blood pressure I was diagnosed with last year.

If blood pressure is a concern keto is not good for you. When you delete glycogen, you also flush electrolytes, so you need 3500-5000mg+ of sodium to ensure you getting adequate electrolytes. If not, you could experience severe issues, like tachycardia.

So maybe just low carb because my doctor suggested low carb to keep maintaining weight loss. I also follow the American Heart Associations guideline for people who have high blood pressure. My pressure is back to normal though with the medication, exercise, and proper eating. It averages about 120/70

Carbs have no impact on fat loss, calories do. If you enjoy lower carbs than aiming for closer to 100-150g (mainly fromt whole sources) will probably be a bit more ideal. But if you experience cramping, lightheadedness, or struggle to do cross fit, you can go for a more balanced approach. And it may be worth seeing a dietician.

Thanks. I have an appointment this Monday with my doctor for my checkup. I plan on discussing this with her as well.

Thank you

bpotts44

Most athletes are not trying to be in ketosis while conducting intense exercise. Intense exercise requires sugar based metabolism to be used. The only keto athletes are more leaning towards ultra type events.

I would suggest that come out of ketosis which if you keep your calories correct will not have an effect on weight loss. A low to moderate carb intake will increase your crossfit performance. I would suggest 100-150 grams of carbs per day plus 30% of your exercise carbs whatever you think that is. This will be an adequate amount to fuel your exercise while not giving you an excess of carbs beyond what your brain and body burn in a day.

whatsizbucket

I agree.

Calories are the definer of things. I did keto for about 2 weeks off and on, and nothing. It's not sustainable. I did not lose a single pound, except for water weight. Not to mention, I have my calories set up to where they are almost even each meal. That include snacks. I was also lethargic from the low carb intake. As far as I am concerned, Keto is a fad, that will be replaced by another thing. As Joe Fridel said in 'Your First Triathlon', that both fat and carbs are essential for the sport. You cannot have one without the other. He was adamant about it, so he repeated it twice.

psuLemon

scollins751 wrote: »

psuLemon wrote: »

scollins751 wrote: »

psuLemon wrote: »

scollins751 wrote: »

I am:
Male
26
6’00”
228 lbs
17% body fat
Macros
10% carbs
65% fats
25% protein
Calories: 2,282
Sodium intake: 1500 mg daily average

I have been doing Keto for 3 months and I recently started CrossFit. Before CrossFit I just mainly went to the gym and did cardio and some lifting work. I felt exhausted the first couple of weeks while cutting my carbs below 50. I soon adjusted to it and didn’t have a problem.

I wanted to take my exercise up to a new level and started doing CrossFit. I am into week 2 and feel like I am hitting walls doing my metcons. I am usually at a limit into my 3/5 round.

I am wondering if I need to up my carbs intake for CrossFit or something else. Also I have to be careful with consuming sodium because of my high blood pressure I was diagnosed with last year.

If blood pressure is a concern keto is not good for you. When you delete glycogen, you also flush electrolytes, so you need 3500-5000mg+ of sodium to ensure you getting adequate electrolytes. If not, you could experience severe issues, like tachycardia.

So maybe just low carb because my doctor suggested low carb to keep maintaining weight loss. I also follow the American Heart Associations guideline for people who have high blood pressure. My pressure is back to normal though with the medication, exercise, and proper eating. It averages about 120/70

Carbs have no impact on fat loss, calories do. If you enjoy lower carbs than aiming for closer to 100-150g (mainly fromt whole sources) will probably be a bit more ideal. But if you experience cramping, lightheadedness, or struggle to do cross fit, you can go for a more balanced approach. And it may be worth seeing a dietician.

Thanks. I have an appointment this Monday with my doctor for my checkup. I plan on discussing this with her as well.

Thank you

Keep in mind that most doctors have little to no experience in nutrition and you are better off seeing a specialist.

Going to a doctor for nutrition advice is like going to a dermatologist for cardic problems. And this is coming from someone who's wife has a ton of health issues and i amaze her doctors when i talk (even was asked to come work for one). And one of my best friends is a University of Pennsylvania trained doctor, and she just keeps repeating, she has people for that, when it comes to nutrition.