A ketogenic diet can impact how you train, when you train, and the type of training you’re doing. Ketogenic training will be safer and more effective if you follow these tips:
- Keep carbs below 20 grams – Even though you’re training hard, keep your carbs low, ideally under 20 grams.
- Testing – You will be able to feel when you are in ketosis, but it’s still a good idea to test your ketones through your urine, blood, or breath. For long-term use, invest in a monitor and strips.
- Timing – Evaluate the timing of when you eat and work out to see what works best for you.
- Carb withdrawal – When first trying to get into ketosis, your energy levels may be low. At the outset, consider doing mild activities instead of an intense workout.
- Stay hydrated – Everyone needs to stay hydrated, but those in ketosis may need to drink more water in because of not eating as many vegetables and fruit.
- Sodium – If you’re watching your diet, you may not be getting as much sodium as you need. Add a sea salt or natural salt to your diet.
- Potassium – This helps maintain moisture in your organs and muscles. Consider a supplement if you’re not getting enough from food.
- Magnesium – Again, if you’re not eating enough fruits and vegetables, you may need a magnesium supplement.
- Protein – Find the right balance of protein for you. Avoid consuming excess protein, as your body can turn it into blood sugar, which may push you out of ketosis.
- Quality – Ensure you are consuming quality fats and getting good nutrition.
- Eat when you’re hungry – Ketosis will change your appetite and you will feel sustained for long periods of time without eating.
By following these helpful hints, you can get the best possible results through your personal training while in ketosis.