4

votes

Exercise and Ketosis

Answered on September 12, 2014
Created December 18, 2012 at 5:20 AM

I am in the transition to ketosis, and I want to keep lifting weights and continue with my same workout routine, but I get lightheaded, and I do not feel as strong while lifting.

How should I revise my workout routine while in the transition to being keto-adapted?

Or should I eat a certain thing before I workout to keep me feeling strong and alert?

Eed7dabde3d61910685845e04605267f

(2934)

on December 23, 2012
at 03:45 PM

Fair enough. I was thinking it could lead to gluconeogenesis hence cortisol, although upon reading a bit it seems that cortiosl stimulates gluconeogensis, not the other way around as I thought. There is much to learn...!

5f678ffff153bfc8a17ac1ee438c054f

(1405)

on December 19, 2012
at 12:41 AM

Nothing ALWAYS leads to binge eating. I have done ketosis before, and I did not have the problem of binge eating. I just am curious about exercise, not binge eating.

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on December 19, 2012
at 12:38 AM

^ I find that statement extremely hard to believe. Have you looked at the amount binge-eating related questions on this site? Have you also looked at the amount of views those questions get?

2e3477a85563d4b7159814d5f4ea57d3

(435)

on December 19, 2012
at 12:20 AM

Being in ketosis does not suck ass if you know what you are doing

3327924660b1e2f8f8fc4ca27fedf2b2

(2919)

on December 18, 2012
at 11:30 AM

Ketosis causes binge eating in YOU. You're in the minority of people btw, most people I know who go the low-carb route binge UNLESS they're in ketosis.

3327924660b1e2f8f8fc4ca27fedf2b2

(2919)

on December 18, 2012
at 11:30 AM

Do cardio while transitioning and make sure you're consuming bone broth. It will help get you to ketosis faster as well.

3327924660b1e2f8f8fc4ca27fedf2b2

(2919)

on December 18, 2012
at 11:29 AM

@Michael, no. __

Eed7dabde3d61910685845e04605267f

(2934)

on December 18, 2012
at 09:45 AM

Wouldn't bcaas while being in ketosis have potentially negative effects...?

5f678ffff153bfc8a17ac1ee438c054f

(1405)

on December 18, 2012
at 08:01 AM

Well, I tried that, and I still have fat I would like to lose. :P I am just trying it to see how I do!

5f678ffff153bfc8a17ac1ee438c054f

(1405)

on December 18, 2012
at 05:36 AM

Wouldn't the coffee just get me even more jittery?

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9 Answers

2
1edb06ded9ccf098a4517ca4a7a34ebc

on December 19, 2012
at 12:03 AM

I saw some of your other questions regarding this, and it looks like you're doing a lot of high intensity type training. High intensity training is, by definition, glyocolytic- meaning it rapidly burns through glycogen stores because fat can simply not be converted into energy quickly enough to fuel the activity. You may feel like you have "energy" to train, but it is not clean energy- it's catecholamines- and eventually your CNS will burn out. During the time, your muscles will be incur some rapidly diminishing contractile force capabilities, and will start being broken down (and not rebuilt) to be turned into glucose for the continued exercise. Carbs that are stored as glycogen will provide the protein sparing affect you're looking for (i.e. allow you to continue to train with a high intensity and NOT at the expense of your muscle mass, which ultimately is what allows you to get lean- and healthy- in the long run).

I would recommend keeping the calories at an amount where you are in a deficit (although, maybe nto even in a deficit if all you want to do is improve your body composition, and not necessarily lose weight), and swapping some of the fat you are eating out for some carbs. I would have fruit (somewhere around 30 grams of carbs) and protein immediately post exercise, and then eating 1/2 of a sweet potato in a pre workout meal and then the other half of the sweet potato in any post workout meal. That's a total of about 75 grams (300 calories) of active carbs if all your other carbs are from leafy greens. If you are balancing this out by dropping approximately 33 grams of fat (300 calories), you will end up less stressed, leaner, healthier, and by extension, hotter.

Just do fasted cardio in the morning before your first meal and then weight train in the afternoons. If it is a day off from weight training, do yoga or some other activity in the afternoon. Then follow the carb strategy I recommended above. If you do that for a month and have made zero progress, then try cycling carbs out completely and then doing carb refeeds. But the bottom line is that you need carbs.

Get over Taubes. If he really knows how to get lean, why isn't he shirtless on his book cover? oh, because his insulin theory of obesity isn't accurate (I posted some comments about this on one of your recent answers...just look at the orange envelope by your name). Trust me on this. If credentials to answer this question include having a six pack without flexing and being asked if you're a model on a consistent basis, then I have those credentials.

P.S. I have honestly not met or have heard of anybody that has a desirable body that does not eat any carbs. Mark Sisson built his body on an extremely high carb diet. He didn't get that way eating the VLC diet that he now recommends. There are zero fitness models male or female that I know of that entirely restrict carbs. All of them eat carbs daily just time them properly and if they do not eat them daily they cycle them in and out of their diet throughout the week (doing VLC days and high carb refeeds). I have not ever heard of an Olympic athlete in the past decade that follows a VLC, high fat, ketogenic-style diet. I have not heard of any great mathematician, artist, musician, scientist, ballet dancer, war General, author, novelist or any great historical figure who has or was even rumored to be following a diet devoid of carbs.

2
3089dd0b9a8f1d24f1b08d6cc3ca84e3

(363)

on December 18, 2012
at 07:04 AM

Ketosis always leads to binge eating and lack of energy to train , @least if your gonna carb restrict that deep do something like the renegade diet or the warrior diet youll have far better results than being in ketosis

3327924660b1e2f8f8fc4ca27fedf2b2

(2919)

on December 18, 2012
at 11:30 AM

Ketosis causes binge eating in YOU. You're in the minority of people btw, most people I know who go the low-carb route binge UNLESS they're in ketosis.

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on December 19, 2012
at 12:38 AM

^ I find that statement extremely hard to believe. Have you looked at the amount binge-eating related questions on this site? Have you also looked at the amount of views those questions get?

5f678ffff153bfc8a17ac1ee438c054f

(1405)

on December 19, 2012
at 12:41 AM

Nothing ALWAYS leads to binge eating. I have done ketosis before, and I did not have the problem of binge eating. I just am curious about exercise, not binge eating.

1
86c97b2779feab3c330f5e1c5fea7e25

(2312)

on December 19, 2012
at 12:23 AM

SODIUM. Ketosis makes your body lose sodium rapidly, so you need to get extra sodium in before workouts. The Art and Science of Low Carb Performance says to drink water with a bouillon cube 1 hour before your workout. Also helps to add some sea salt to your meals.

1
Cf416725f639ffd1bb90764792ce7b8a

(2799)

on December 18, 2012
at 12:57 PM

I take a few grams of carbs just before and a few grams during. The minimum for me seems to be 8 grams before/8 grams during. Keep the electrolytes up as well.

http://www.nutritionandmetabolism.com/content/1/1/2

1
3089dd0b9a8f1d24f1b08d6cc3ca84e3

(363)

on December 18, 2012
at 07:01 AM

Why not just eat clean carbs such as , sweet potatoes , yams and fruits and train hard . Being in ketosis sucks ass !!!

5f678ffff153bfc8a17ac1ee438c054f

(1405)

on December 18, 2012
at 08:01 AM

Well, I tried that, and I still have fat I would like to lose. :P I am just trying it to see how I do!

2e3477a85563d4b7159814d5f4ea57d3

(435)

on December 19, 2012
at 12:20 AM

Being in ketosis does not suck ass if you know what you are doing

0
74786bbe8254844304a33943290c4d6d

on December 19, 2012
at 01:10 AM

I don't think hard-core working out benefits from ketosis, but YMMV. Some people lose weight doing so, and others plateau.

Here's Matt Lalonde's experimentation:

http://robbwolf.com/2009/10/08/crossfit-on-a-low-carb-paleo-diet-mat-lalonde-reporting/

Crossfit Delaware chimes in:

http://crossfitdelawarevalley.com/2010/05/07/question-about-ketogenic-diets-and-weight-lifting/

I cringe where I hear Paleo folks say that Paleo is low carb. "Carb" is a bad word for many, and I call BS. Maybe if you were scarfing down fistfuls of cashews or BREAD, and I don't think too many of us are doing so ;)

0
5236a3d5d4daf6304da5e50d19a96e56

on December 18, 2012
at 06:38 PM

Some people just can't handle high intensity lifting in ketosis... try eating a small amount of starch (say just 18g carbs) a half hour before you lift. An occasional carb feed coupled with an otherwise ketogenic diet (aka ketogenic cycling) might help as well.

When you're lifting at very high intensity levels, you're burning glucose rather than fat or ketones. This requires sufficiently full glycogen stores in your muscle if you're in ketosis. Depending on your body and your workout routine you may maintain enough glycogen to support your workouts just from conversion of protein to glucose, or you may not.

0
874ff271ca3379984344d5f9f760fec3

on December 18, 2012
at 01:26 PM

MCT oil, Magnesium, potassium, and most importantly Sodium (salt) 2+ grams of sodium daily!

The best resource I know is Dr Attia on execise and ketosis. Dr. Attia's "The interplay of exercise and ketosis – Part I"

Pay close attention to breathing properly while you train. Ask a pro for help with this if you aren't sure. As you will see in the link above, nutritional ketosis when done correctly, works well.

0
06ca9c524c28bc3fba95d4d90f8f43c6

on December 18, 2012
at 05:31 AM

I supplemented with some BCAA's and coffee pre-workout. This seemed to give me a little energy boost, but I also did not go super high intensity and listened to my body.

Matt
PhysiqueRescue.com

5f678ffff153bfc8a17ac1ee438c054f

(1405)

on December 18, 2012
at 05:36 AM

Wouldn't the coffee just get me even more jittery?

3327924660b1e2f8f8fc4ca27fedf2b2

(2919)

on December 18, 2012
at 11:29 AM

@Michael, no. __

Eed7dabde3d61910685845e04605267f

(2934)

on December 18, 2012
at 09:45 AM

Wouldn't bcaas while being in ketosis have potentially negative effects...?

Eed7dabde3d61910685845e04605267f

(2934)

on December 23, 2012
at 03:45 PM

Fair enough. I was thinking it could lead to gluconeogenesis hence cortisol, although upon reading a bit it seems that cortiosl stimulates gluconeogensis, not the other way around as I thought. There is much to learn...!

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