CrossFit Energy slump while keto

science
(James Aquilina) #1

I’ve been on a ketongenic diet for almost a year now. I started back in August of 2018; went through my keto flu and struggled with my CrossFit workouts for about 1 month - then everything came back very quickly; energy levels shot up; weight dropped significantly and I was actually putting on muscle (as measured by DEXA scans) and achieving new PR’s. It was great.

Then, around March, my energy levels started to drop. Per my regular keto and glucose checks; I was technically still in ketosis. Admittedly, I was probably doing a more “sloppy” keto - not really watching my carb count (below 20g) - but still eating ketogenically; and still getting ketone readings between 1.0 and 2.0. I started to feel like I did while I was fat-adapting - and this has persisted until today; in fact; it seems to have gotten worse.

My question: Is it possible to be in ketosis and not fat-adapted (after being fat-adapted). Would that explain my drop in energy mid-workout?

My CF coach is suggesting I eat more carbs around my workouts; because CF is a very glycogenic intense workout (which I believe most CF coaches will tell you). But I seemed to have doing so well up until March.

Any advice regarding being keto on CrossFit in general; and any advice on how to address my current slump would be very much appreciated. - Thanks in advance.

(You've tried everything else; why not try bacon?) #2

You might consider speaking to a physician. One thing you might want to get checked is your levels of potassium and magnesium. Also, a check of your thyroid enzymes would not hurt, especially T3 as well as T4.

There is a lot of discussion right now about the value of thyroid tests, and apparently some people who test “normal” still have symptoms, so there is obviously a lot we still don’t know. I would read as widely as possible, and push your doctor on the matter, and not just let your concerns be pooh-poohed.

(James Aquilina) #3

Thanks. Great suggestion. Didn’t know about the thyroid issue. I do supplement magnesium but will look into potassium as well.

(Ken) #4

Your CF coach is probably right. It’s certainly possible you have developed metabolic issues, people who train eventually become susceptible. Normal carb intake around workouts is 20 g before and 40g afterwards. (Three rolls of Smarties before and six afterwards, blended into water) no need to count them in your daily count, they’ll all be consumed quickly. It’s been a normal part of TKD for about 20 years now.

(James Aquilina) #5

So, simple carbs - interesting - I’ll give that a try. Can I expect immediate effects or will this take time?

(What’s TKD stand for?) - Thanks!

(Ken) #6

Most people experience effects right away. The carb amounts are subjective, really an upper limit for Bodybuilders. I’d try them first, and if you desire you can experiment with adjusting them down. The optimal amounts for a large muscular man vs. a petite woman are obviously different.

TKD means Timed Ketogenic Diet.

(April Harkness) #7

Not a crossfitter but an oly lifter/ kettlebell sport athlete. I switched to targeted keto. I consume carbs in form of glucose tabs before training. Felt a huge difference. I experimented with 8 to 20 grams. Sweet spot 4 me is 10. 10 fueled me fine for this - https://www.instagram.com/p/Bz3107AJ2yt/?igshid=1vl0xdgc0r1pg

(Ken) #8

James, you should also consider your electrolytes. Fatigue can also be a sign of deficiency and dehydration.

(KetoQ) #9

During the summer especially I do more biking. And often, but not always, do workouts fasted. I find that eating an apple somewhere around the half way point of my ride is perfect for fueling the balance of my workout.

I’d also say that since I’ve been doing low carb over the past year and paying more attention to my body, that eating before a workout, often just a piece of fruit, can make a positive difference in my energy levels.

Also, taking creatine on a daily basis seems to help. I feel I can do longer and more intense workouts when I use it. I notice that more in relation to weight training.

Good luck.

(James Aquilina) #10

Thanks everyone - these are all great suggestions. Apparently, my CF coach is on the right track!

But does employing a TKD regimen mean you’ve given up on being fat-adapted (i.e. as I understand it, using triglycerides and ketones as your primary energy source)? Or, is it that you rip through the targeted carbs during and post-workout and stay in ketosis and remain fat adapted?

Again, I really appreciate the input

(James Aquilina) #11

And I hadn’t considered electrolytes! My energy drop does correspond to the seasonal heating up of the north-east. Our CF box gets HOT; so I’m sweating more. Could be an electrolyte issue. Any suggestions on a keto-friendly electrolyte supplement?

(Ken) #12

Pickle juice. Usually I just lightly salt my water with H Pink salt. I add a small bit of Cream of Tarter into the first glass of the Day.

Yes, TKD carbs are quickly used during the workout and the post training carbs will either be burned or create a little glycogen in your muscles, which does not hamper lipolysis.

(K-9 Handler/Trainer, PSD/EP Specialist, Veteran) #13

Oly is so technically different from PL and BB…
I’ve just been practicing and learning the technique on Saturdays and Wednesdays… and doing my other normal workouts during the rest of the week… recovery on Sunday.
I haven’t had to TKD or add any carbs yet, but it is close to wiping me out. I may have to start.
Totally different animal, that Olympic stuff.