CrossFit training on Keto Diet

#1

Hi there, I started the ketogenic diet last year and lost a lot of weight really quickly and felt great on it but I was really struggling with my CrossFit training and I was dropping weight on my lifts and didn’t feel as strong as I was before. Then I started loading carbs pre and post workout but this ended up knocking me out of ketosis and led me to having cheat days way to easily which in turn knocked me off Keto altogether. I’m trying to go back on Keto this week and I want to keep up my training so just wondering what would be best Pre and Post workout supplements or foods to take to help me perform like I do on carbs but without the Carbs? Any help greatly appreciated!

(Scott) #2

Your best bet is to just go 100% keto and push through it. It took me three months to get my workout energy back.

#3

Have you listened to daisy’s keto woman podcast? Episode 54 is an interview with a crossfit trainer - might be something in that for you.

(CJ Shrader) #4

I’ve been doing Orangetheory Fitness for years, which my understanding is it isn’t as intense as Crossfit but around the same general thing.

When I started Keto I had to drop my weights down about 10 lbs, and my speeds on the treadmills down by 1 MPH.

It took about 6 months (though maybe I could have pushed myself harder), but my weights now are higher than they were before Keto. My speeds are still slower but not by much, I’ve almost caught back up there too.

I’d recommend just sticking with it, with the understanding that HIIT workouts are not the most Keto-friendly. However if you persevere and have patience your body will adapt you’ll be able to catch up to where you were when you started Keto.

(You've tried everything else; why not try bacon?) #5

Adaptation to metabolising fat can take eight weeks, even longer, and during that period your performance will take a hit. This is entirely normal. One of the signs of fat-adaptation is when your performance returns to or exceeds your pre-keto levels, in fact.

Just take it easy during the adapatation period. There are cellular adaptations going on, and they simply take the time they take. Just ride it out, and I suspect you’ll be impressed with the (eventual) results.

#6

Definitely second the push thru and become fully fat adapted, a few months at least.

Things I’ve used as preworkout before are
-caffeine(black coffee)
-1tsp of salt, it’s a great vasodilator and gives a good pump look into the salt fix by Dr. James DiNicolantonio
-and latey been using bang or reign preworkout drink.

#7

I do CrossFit too and find it easier to fast through them. I don’t eat anything post or preworkout. I used to try to eat something and it made my workouts terrible and hard to get through. I felt weak and exhausted. I even talked myself into not going a few times before deciding to just not eat. And it worked for me. That doesn’t necessarily mean it will work for you, but try it out before you knock it.

(James A Staunton) #8

When I started taking L-Citrulline supplement before working out, I had a very noticable boost in energy and how hard I could work out. That has maybe lessened over time, but I am trying many other supplements for other reasons which may be impacting me. L-Citrulline is from the rind of watermellon and does not have any negatives from what I can tell.

(Allan Misner) #9

I’d recommend some electrolytes. But it is just going to take time to get keto-adapted and see your performance return.