Diet and Weight training.. (looking for info)

(Garett Hemstock) #1

Hey there!

I’m not new to keto, been living this lifestyle for about 6 months. I’ve read copious amounts online and some books. The one thing I’m having trouble figuring out is when it comes to weight lifting and diet… I can’t seem to find any experience here.

I was 350 pounds in 2009 and lost 140 pounds through diet and lots of exercise and heavy lifting 4-6 days a week. Fast forward from there I gained some weight back and decided to try keto. I understand the basis of working out and replenishing glycogen and amounts of protein etc to eat when living a typical western diet. What I don’t fully understand is while living keto, when I should be eating when I’m training? How much should I eat? What I should I eat? Are fasted work outs preferred? Should I fat load before a work out? The list of questions goes on.

But what I want to do is start a thread on specifally this topic because I can’t seem to find anything from anyone with experience and that has self experimented with diet and training. Hopefully I can find some feedback and create conversation!

Thanks!

(Ross) #2

Listen to your appestat. If you are keto adapted it should tell you just what you need & when you need it.

Other than that, there’s some info out on the interwebs where a few people have experimented with a super high calorie LCHF diet & managed to drop body fat and put on muscle BUT they tended to not be very IR to begin with…not sure that data is applicable across the board.

(Garett Hemstock) #3

That’s what I’ve generally been doing. Just curious what other weight lifters have been doing and noticing. I’m digging deep in the inter webs and Facebook ! Haha

#4

There are numerous threads here on the topic - just use the search bar and search strength training, resistance training, etc. :wink: Also, the book Body by Science by LCHF/keto physician Doug McGuff MD is wonderful on the biochemistry and physiology of fat-adapted weight training.

There’s also a lot of anecdotal evidence from keto weight lifters that training in the “fasted” state can be phenomenal. But only AFTER one is fully fat-adapted. There are endurance athletes who do stuff while fasted, and only eat fat for fuel etc. If you’ve not already seen it, you might really enjoy the keto documentary Run On Fat - it’s made by the same guy who did another great keto documentary called Cereal Killers - and Stephen Phinney MD is in it.

(Garett Hemstock) #5

Great thank you I’ll look in to those! I’ve seen a lot of info on working out fasted and fasting after a work out and like you said some claims of the results being phenomenal. I tried that today and noticed different results in how I felt compared to other days… trial and error I suppose!

(Mark) #6

I would recommend Jason wittrock and goody beats on YouTube both are a wealth of knowledge on keto and training ,I’m not big on supplements,but I think Jason is sponsored by eas and they have a keto pre workout I believe if you feel you need that,I just try to stick to real food and one meal a day, just do what makes you feel best

#7

From my experience from both endurance training and weightlifting, salt intake is the key. Even after full fat adaptation (peak fat oxidation was off the charts) with my salt intake fairly low I got hyponatremia couple of times during either very long endurance training or very intensive weightlifting sessions.
Eating at least 1 gram of salt before training solved the problem (on top of using more salt in kitchen).
Tip for endurance athletes - pack some salt for your runs/rides just in case, hyponatremia can be quite dangerous, especially when training alone in the middle on nowhere.