Training on Keto Diet

In this article we will collect some questions and answers that are related to training on keto diet and doing weight lifting on a keto diet. If you are training on a keto diet this page will most likely be interesting for you. If you have any questions about training on keto diet then post them in the comments and we will try to answer them as soon as possible.

I practice regular with one-hour group sessions for: body pump, combat, spinning etc.. For the most part I tend to be hungry after the training, sometimes more, sometimes less. What is advisable to eat after such a workout?

If you eat according to a low carb diet it can be enough to add fat and protein by as an example eating eggs, nuts or cheese. If you feel you have a hard time to recover after your exercise you can add on some natural carbohydrates after the training.

I wonder if it’s a good idea to eat carbohydrates before exercise since I feel like I have the energy to do much more during training if I do so. Moreover, I am healthy, do not have diabetes and no other symptoms. The aim is to build muscle and not lose weight. What should I eat after training in that case? Only protein or carbohydrates also?

Extra carbohydrates before exercise has a positive effect if you want maximum performance. But you do not need as much as many believe. A span of 20 to 80 grams should be sufficient before training. To have maximum muscle building after exercise you should also add on some additional protein after your exercising.

I just get more and more confused by all the different answers to how much protein to eat, have read everything between 1g/kg goal weight, to 0.75g/kg fat-free mass, and then depending on how much you practice.

The daily requirement for health and well being is 0.8 grams per kg of body weight, but count according to your goal weight (0.9 grams if you only eat vegetable protein). If you train hard weight training, you probably need upwards of 1.4 grams per kg body weight.

What to eat before and after weight training at the gym to get good recovery?

Fat and protein through eggs, nuts and cheese works well. Protein powder works for those who train hard.

I feel during the workout that I have a lot of strength. Much more now than before I started with a low carb diet. There is only one thing that makes me a bit concerned, because just after I have completed my workout, I often get nausea. What could be the reason?

Hard to say with only this information, but it could possibly be due to salt depletion. If you sweat a lot it is most likely a lack of salt that causes your nausea. Shortage of salt is the second most common reason that you get tired when you exercise.

I am a little curious as to how quickly the body takes up the energy of coconut oil, as I understand it, it seems to be the fastest form of energy if you want to avoid carbohydrates.

Coconut oil contains medium chain fatty acids that is partially water soluble. These will therefore be addressed to the bloodstream quickly. And if you do it on an empty stomach it can be a matter if minutes. These fatty acids does not need the same enzymes to be transported into the mitochondria. Therefore, these fatty acids is very fat burning.

What is the relation with exercising and weight loss, it is possible to speed up the weight loss a little bit if you eat according to keto diet and if I am in ketosis. If so, is strength training required or running is optimal?

Strict low carb diet and strength training is an effective combination. The diet is most important, then you put on weight training to get additional results