Lifting weights while in keto

carissar7

So it turns out that I have (unintentionally) gone into ketosis since going primal/paleo 3 months ago. Some of you on here said that the weird metal taste I had in my mouth was probably from that, so I got the strips and it turns out they were right. I don't really log in my diary anymore but I'd say that my carb intake has been around 5-10% on most days. I definitely do NOT have the boundless energy that I've read about others having while in ketosis, but what concerns me is my lack of energy I have when I hit the gym. I started a 5x5 beginners lifting program and just feel that my sets could be more powerful/I get tired a lot faster quicker and have to take longer rest periods. I know this is common, but my question is, is there any type of snack I could bring to the gym with me to maybe boost my energy a bit, without overdoing it on the carbs? Furthermore, is it even more carbs that I'm looking for? I feel like I eat enough fat so I don't think that's it. I've heard that some people like to do a CKD and have a 'carb up' day to refuel, do you think this would be beneficial to me? I'm wondering if ketosis is even right for me since I workout about 4-5 days a week. My problem is, is that I go to the gym directly from work so it's right in between meals. I don't have enough time to eat a full meal before I exercise. I am also guilty of snacking on a chewy bar beforehand because I was desperate! It gave me the energy boost I needed but I don't want to resort to eating that crap. Sorry if these are noob questions, I'm learning more and more about this every day.

Lupercalia

Hi, I also had trouble with energy/performance when lifting and eating very low carb. I don't know how many g carbohydrate you're eating now, but I could not do it on 50g or less, and I was definitely fat adapted at that point. What I mean is I could get to the gym, do my workout in a sort of "meh" way, but I felt bloody awful and after a month of that, decided I couldn't continue. Like I said, I was eating around 50g or less of carbs then.

I decided I'd eat a sweet potato in addition to my usual stuff on the days I lifted, which helped immensely. Then my carbs went up to about 120-130g/day. Felt great and had no issues with workouts at that level. I still have days when I get up there. However I'm still trying to lose fat, and my fat loss stalled while I was eating all those sweet potatoes. So, as tasty as they are, I've had to let them go for the most part. I have one once in a while, if I'm feeling really low energy. But otherwise, keeping carbs around 60-75g every day seems to work great for me. I'm not in ketosis, which is fine with me.

CKD is interesting, and something I've been curious about as well. I can't tell you from personal experience about that, but would love to hear from others who eat this way.

Sweet potatoes are my go-to energy source. They're portable, and still very tasty cold.

shar140

Hi, I also had trouble with energy/performance when lifting and eating very low carb. I don't know how many g carbohydrate you're eating now, but I could not do it on 50g or less, and I was definitely fat adapted at that point. What I mean is I could get to the gym, do my workout in a sort of "meh" way, but I felt bloody awful and after a month of that, decided I couldn't continue. Like I said, I was eating around 50g or less of carbs then.

I decided I'd eat a sweet potato in addition to my usual stuff on the days I lifted, which helped immensely. Then my carbs went up to about 120-130g/day. Felt great and had no issues with workouts at that level. I still have days when I get up there. However I'm still trying to lose fat, and my fat loss stalled while I was eating all those sweet potatoes. So, as tasty as they are, I've had to let them go for the most part. I have one once in a while, if I'm feeling really low energy. But otherwise, keeping carbs around 60-75g every day seems to work great for me. I'm not in ketosis, which is fine with me.

CKD is interesting, and something I've been curious about as well. I can't tell you from personal experience about that, but would love to hear from others who eat this way.

Sweet potatoes are my go-to energy source. They're portable, and still very tasty cold.

I'd pretty much agree with this. It's a trade off for me - which is more important to me at the time, fat-loss or my performance? Since I'm in the middle of spring rugby season (well, actually the tail-end now) I decided performance was more important, and I'm ok with maintaining my weight for now, until after the season is over.

I would eat either a sweet potato (actually usually only half, and save the other half) or banana for my carbs, but I would eat them immediately after my workout, so the glucose (glycogen) is more likely to go into my muscle cells then, and not my fat cells. I pack extra food with my lunch (usually cottage cheese for the whey protein + sweet potato/banana) and take it with me after to the gym and eat after I'm done.

So I would naturally cycle my carbs a bit, more carbs on heavy lift days. Sometimes my carbs go up a bit for a day on the weekend as I'm not as strict in my diet, but as long as it's only 1 meal, I'm fine. I just keep it gluten-free and don't go hog-wild - I let myself enjoy some sushi, or some good full-fat ice cream for dessert, for example.

ukgirly01

I started lifting whilst in keto so didn't know any different until I started upping my carb intake and the weights suddenly became A LOT easier. I now always have more carbs on lifting days, still not huge amounts and usually from fruit but it dies make a difference

ichorica

Eat more carbs. Paleo does not have to be lw carb. You gotta listen to yo body, feed it what it needs! Sweet potatoes are my carb load, bananas and nuts.

MMAQueen

you should ask for advice in one of the keto groups. or check out reddit.com/r/keto or r/ketogains. They will give you good advice on lifting on keto.

Dragonwolf

Perhaps it would be a good idea to track for a little while? That way you can see exactly how much you're eating and what your ratios are.

While it might be the keto, it's also possible you're just simply not eating enough. It's quite easy to under eat when your fat and protein amounts are high, especially if you already naturally "don't get hungry" or are prone to easily ignoring hunger signals (or any number of other reasons why you may forego eating as much as you should).

Don't worry too much about changing things while you track, just eat what you normally would and track it so that you have a snapshot and can adjust accordingly.

carissar7

Perhaps it would be a good idea to track for a little while? That way you can see exactly how much you're eating and what your ratios are.

While it might be the keto, it's also possible you're just simply not eating enough. It's quite easy to under eat when your fat and protein amounts are high, especially if you already naturally "don't get hungry" or are prone to easily ignoring hunger signals (or any number of other reasons why you may forego eating as much as you should).

Don't worry too much about changing things while you track, just eat what you normally would and track it so that you have a snapshot and can adjust accordingly.

The thing is...I've tried upping my calories and I just can't eat any more. I really don't know how.... I never used to have this problem when I was eating "regular" foods. I eat until I am full with every meal and just can't stuff any more down. I've been logging more, and I ALWAYS top out at the 1450 that MFP 'recommends' without even trying. I rarely snack in between meals anymore either.

I actually took 2 weeks off of lifting because I was having pain in my knee (unrelated issue), and that plus the lack of energy I felt it was a good idea at the time. I've been feeling good focusing on other things, but I'm ready to get back to it. I'm thinking of just packing some protein bars with me- paleo of course! and eat right before I go.

Thanks everyone for your advice even though I didn't reply to everyone!