Strength training and doing low carb/keto
kellyfitgirl2014
Posts: 25 Member
Hi everyone, I am very interested to see what some of you think about trying to do some strength training and doing low-carb. I have been told by lots of people out there that if you plan on working out heavily and do strength training that you won't be able to do it while on low-carb. They say you need the carbohydrates to make the muscles stronger and have the energy for it. I know a lot of you out there have lots of knowledge and if you could share it with me that would be great. I have tried incorporating more carbs coming from fruit and veggies and have been working out lots with no weight loss. Frustrated and would love to hear any advice that somebody knowledgeable would like to share.
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Replies
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http://www.flexonline.com/nutrition/low-carb-myths
http://www.muscleandfitness.com/workouts/workout-routines/low-carb-workout
http://breakingmuscle.com/interviews/interview-with-low-carb-high-intensity-proponent-fredrick-hahn
http://www.bodybuilding.com/fun/ask-the-super-strong-guy-low-carb-diet.html
@kellyfitgirl20143 -
@kellyfitgirl2014
Hello! I strength train while keto. In the first few weeks, I *did* have to deload because my body was adjusting to using fat as my primary source of fuel. However, that was only for a short period and I was back to my regular strength and with more lifting, got stronger.
I have been keto for six months now and I do not think I need more carbs to strength train. I am at 25g net carbs per day.2 -
I can't speak for anyone but myself, and am absolutely not an expert.
I strength train regularly (3-4x per week), and have just started lifting. I've done so while low carb (25g total, then switched to 25g net). I am stronger than I was in the past, and my endurance / stamina is just fine. The only hinderance with low carb is that I do get pretty regular dizzy spells, both during heavy workouts and due to blood pressure drops (e.g. bending down for more than a few seconds). This is managed just fine by slowing down for 30 seconds when I get dizzy, then resuming lifting.
It absolutely can be done. I recommend listening to your body; it'll tell you what it needs!2 -
One of our regulars has a PERFECT body, imho. He is a regular weight lifter, (body builder?) and is keto. Tagging @V_Keto_V in hopes that he replies.1
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Thanks!!!0
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fwiw, I'm not very low carb. I DID transition from S.A.D. to a low glycemic diet (think south beach) while working out heavily. I also played around with pretty low carb while running and lifting, both with no problem.
I now run, walk, cycle, ski, do yoga and Pilates, and still sometimes lift, while lower carb. All with no problem.
In my not so humble opinion, many who feel they "need" carbs for a workout are just rationalizing having processed foods. I could be wrong. It wouldn't be the first time.
Sure as you adapt, there may be some fatigue, it depends how low your carb levels, and how intense your workout.0 -
I'm currently doing keto and heavy lifting. I follow the strong lift 5x5 (I can squat more than I weigh now
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I noticed a bit of light headedness at the beginning but have not notice any decrease in my strength. I eat 5% carbs (about 15-20g) 65% fat and 30% protein. I find the little extra protein helps with muscle recovery, but that's just my personal experience.2 -
Thank you, good info!0
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Check www.reddit.com/r/ketogains for a whole community dedicated to this3
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I've been officially LC for a little more than a year and a half, but only started doing some diet tracking recently for those last few pounds. I've been weight training for 5 years twice a week and in the last 2 1/2 I've been "lifting heavy" (sorta--I'm a 52 year old woman w/back and knee issues doing barbell training with squats, deadlifts, bench, etc., so "heavy" for me may not be "heavy" for others!) I don't have any issues with being LC in the gym. None. I don't know if it makes any difference, but I never went from being 300+ carb a day junkie to 30 carbs over night. I got the carbs out of my diet gradually over the course of 6 months to a year all while I was continuing to weight train.
My weight seems to have have remained steady for the last year, but the heavier I lift the smaller all my body parts get! So I'm eating enough for muscle gains which is good and still loosing fat. If you lift heavy you need to make sure you get the extra protein you need for muscle growth. I drink a quick protien shake with 24p/3c right after I work out and I think that helps. I'm really learning that it is not all about numbers on the scale! I weigh what I did when I got married 24 years ago, but I'm at least one size smaller now.2 -
That is very encouraging that I can do this, thanks for the info.0
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Check www.reddit.com/r/ketogains for a whole community dedicated to this
Yeah, DarthLuiggi would beg to differ with those who say you need carbs to lift heavy.
OP, the myth comes from the fact that glycogen allows you to lift a little more. It's a like a NOS system in a race car -- it's an extra boost above and beyond what the vehicle could otherwise normally achieve. The result of going keto while lifting is reduced glycogen stores, which means you have to deload a little bit when you first switch, because you no longer have the glycogen stores like you used to have. It doesn't really interfere with strength gains or energy levels, though (provided you're eating enough food and protein).0 -
kellyfitgirl2014 wrote: »Hi everyone, I am very interested to see what some of you think about trying to do some strength training and doing low-carb. I have been told by lots of people out there that if you plan on working out heavily and do strength training that you won't be able to do it while on low-carb. They say you need the carbohydrates to make the muscles stronger and have the energy for it. I know a lot of you out there have lots of knowledge and if you could share it with me that would be great. I have tried incorporating more carbs coming from fruit and veggies and have been working out lots with no weight loss. Frustrated and would love to hear any advice that somebody knowledgeable would like to share.
I primarily lift heavy/run/cycle/swim and I have more energy than when I ate heavy carbs. ketogains is a great website. Check it out!1 -
Thank you, I checked them out. Lots of good info!0
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