So, I have been on a strict keto diet and workout routine for 2.5 months now and I am down 30lbs. I still need to lose another 70lbs and I do not want to stop working out. I am fine with the weight lose taking longer while I build muscle and my workout consists of a 20 min incline walk and medium lifting routine. My question is about my protein intake. I am currently doing intermittent fasting with 2 meals at 2pm and 6pm and I do my workout at 10am. With this current schedule I am not seeing results in the gym due to lack of carbs (obviously); however, I heard that taking protein before a workout can help with the training fatigue. I got some really good grass feed whey isolate protein powder and was planning and taking that as a pre-workout at 10am and then moving my eating window to 2 meals at 11am and 2pm. Is what I am planning to do going to help? Also adding this protein shake will in crease my 70% fat/25% protein ratio to 65/30. How will that affect my diet?
Protein and working out
I eat way more protein than most people here. Search for Ted Naiman, or look here:
I went to a lower fat, higher protein diet a while ago (about 1.5 years). There’s no need to eat a lot of fat, if you try higher protein and like it.
Personally, I lift after 36 hour fasts, and don’t suffer any ill effects.
In the absence of carbohydrate, the extra protein should have very little effect, if any, on your ratio of insulin to glucagon, so I wouldn’t particularly worry. So just be sure to keep your carbohydrate under 20 g/day, and you’ll be fine. As for the amount of protein, you appear to be getting an equal amount of fat and protein by weight, so that is an excellent ratio. Just be sure to get enough calories to keep your metabolic rate high.