Did you just start? (Oh, I see it's been 6 weeks -- any improvement at all?) It's normal to have difficulty with cardio at first as your body gets better at fueling with fat. I run, and I noticed it enormously (even though I was supplementing electrolytes and had no other issues) at first. I also felt it when trying to run up stairs (something I do in daily life). It got better after about a week or two and has continued to improve.

Here's a discussion/timeline that might help: http://caloriesproper.com/a-timeline-of-ketoadaptation/

It will take longer than 6 weeks for training adaptation on top of daily living ketogenic adaptation.
Very very limited published science based research on exactly the same parameters + experience direct and observational + hypotheses suggests to me that, with your sports' energy demand profile, if your energy demands will be primarily drawn from fatty acids then you should benefit from both aerobic training and strength endurance training as well as "cardio" training.
Modes of training, load, proportion - very individual to you. Always start moderately and take a tediously long time to increase the other training liads.
Outlandish guess: if you sustain keto adaptation then after 6 months you will definitely notice significant improvements in sport and by 12 months you will be amazed how (positively) differently your body trains and competes.

Excess protein can be a metabolic problem. Can't say what is needed for you. Some measure protein needs by grams /body mass kg/day then adjust that for m vs f then for degree of physical activity.
I'm not calorie restricted; carbs per day can be near zero or 10 to 20 (rarely up to 30g).
So, protein can be 15-20% per day. Anymore can lead to adverse effects on me.

I think the challenge for keto adpapted people who regularly exercise moderately or harder (and absent special nutritional needs) is in consuming enough fats, fats of the right kinds and especially trying for the ideal 1:1 ratio of omega 3:omega 6.

AmberSpamber wrote: »

General rule of

spyka wrote: »

Probably no need to increase fat.
How much protein are you eating?


I am eating about 100-120grams of protein daily. Well that's what my goal is set at. In all actuality I'm prob eating around 90 grams.

General rule of thumb is 72.5% Fat, 22.5% Protein, 5.0% carbs. Are you following that? If not, that may be why. I felt the energy drop right away, and I am one week in, but it is starting to improve. Just make sure you're getting enough salt, Magnesium, and Potassium, and it should improve soon.

That's a fair general rule of thumb for TDEE... keep in mind that that total of 72+% fat INCLUDES bodyfat burned. That is not your dietary intake of bodyfat loss is your goal.
You can use a generic macro set like that to calculate from TDEE then subtract fat to create the calorie deficit.

I'm new to this group and mostly just lurk. I'm about 2 months into keto and have found that the electrolytes are the key for me. I do weight lifting, BJJ and kickboxing. Yesterday was an hour of KB in the morning and 90 minutes of BJJ in the evening with about 40 minutes of hard rolling. I made sure I was hydrated and took a salt stick cap before hand and had a bottle of water with electrolytes mat side for during. I'd sip a little between rounds and it kept me going through the whole class. It was really warm and I'm sure I sweat out everything I put in but I felt really good. I did wake up during the night and take another salt stick cap because my legs were cramping. After that kicked in I slept like a baby.