Keto & Sports Question

[sietchring]

I'm interested in trying keto during a cutting cycle. I am espically interested in the 'denser' muscle you build during keto.
1. Will going back to a more trad. carb based diet reduce these gains made on keto?
2. Will keto significantly affect sports performance (sprinting) after a week or two of adjusting to keto?
3. Would keto prove itself to be benifical as a long term nutrition plan to an athlete?

Thanks for any help!

[fitnessman]

1. When you switch back to a carb based diet there is a pretty good rebound effect. The body is like "wow" look at all this sugar, I better store it.

2. Fat is a very good fuel source. I have plenty of athelets on this diet. Post training nutrition is a big key. Carb loading is also needed.

3. I live on a ketogenic diet all year. I take breaks for vacations and holidays. I am advanced bodybuilder. This diet is a lifestlye for me.

[sietchring]

thanks ! I would like to start keto next week and see how it goes! My training consists mostly of anerobic bursts (sprinting, martial arts) w/ sport specific weight training on the alternating days. I just want to make sure keto wouldn't make me too light headed and fall face first off the blocks after a few sprints!

One more question, after a long period of physical exertion ( lots of runnning and sprinting ) should i expect to add an additional amount ( like 10 -15 g's extra) of carbs or will the carb loading solve my problems?

I'm looking for a nutrition plan that gives me lots of energy in reserve and this seems to be the best option...

[fitnessman]

Post weight training, 30g carbs and 30g whey.

Post cardio I use, 20g whey, 15g carb, 10g glutamine.

You will feel poorly for a couple days until your metabolism shifts to a fat for fuel one.

Fats and carbs may need to be adjusted to suit you best.

[Mr. Beginner]

Originally posted by fitnessman
Post weight training, 30g carbs and 30g whey.

Post cardio I use, 20g whey, 15g carb, 10g glutamine.

Um, mr. fitnessman. You said that carbs in post workout does not count right? How about protein in post work out? Does it count in keto diet? Thanks

[fitnessman]

I dont count the protein but some do.

[sietchring]

okay fit, i have a shopping list made and i'm going to buy the proper food tomorrow. I'm pysched!

At 145lbs, i'll need ~670 cal's of fat. I plan on using Udo's Choice & hemp oil for the majority of the fat as dressing for the many shrimp & chicken salads it seems i will be having.
I'm also stocking up on ribs. I can't wait to have them for breakfast :P

However , my achilles heel is soda. I am a carb craver in the extreme and soda...well....i could drink it like water, but i don't!
I do have one or two diet sodas a day though and i am preety da*n adamant about keeping them in my plan if i can. are they going to keep me from reaching ketosis or are there some that do and others don't? What ingred. should i be looking for if so?

[sietchring]

I don't like starting threads so i am going to post the happenings of my first keto cut phase here for those that might be interested.
And for those few who actually use the search button, I include these sacred words of wisdom: keto , diet , food , meal , hippo , plan, fat , balance , irk, program , regimen , eat , cook .

My weight training is focused on a traditional 5x10 scheme. 2 core lifts per workout + 2 additional body parts at a low 50-60% 1RM for maintenance purposes strictly. Weight training is supplementary to my overall training regimen and so i have no need to go all out right now. I run 6 days a week alternating sprinting and jogging.
My weight is 149lbs with 17%Bf
(I had a little too much fun doing a 'bulking' phase )


-----------------------------------------------------
I am taking ~1502 cals (~.10 x BW)

50 g Carb | ~ 9g Per Meal
150 g Protein | ~25g
78 g Fat | ~13g
-----------------------------------------------------
*I am also taking Vit's, Glutaime, ECA. I'm a lazy typer so I will
never mention them again. Also, please assume the per meal
ratio is correct for every meal.


Snacks: ~ 360 cal
String Cheese , Mixed Nuts taken throughout the day.

Main Meals: (Totaling ~1200 cal)
*Salad is: spinach, kale, romaine lettuce, string beans, broccoli, and carrots

A1.
Half cup coffee with 10g Choc. Whey
1 Turkey Sausage
Dab of honey
1tbsp. PB
Broccoli

or

A2. Egg White Omelet
Salsa
Pepper
Small tomato
Cheese
Olive Oil & Hemp Oil

B. Casein + Whey
1 tbsp PB
Udo's Choice + Hemp Oil

C. Steak
Salad
Udo's Choice + Fatty Salad Dressing

D. Something balanced for dinner.

E. Casein
Udo's Choice + Hemp Oil


Post Workout Meal on WT day:
1 Myoplex
1 tbsp Udo's Choice + Hemp Oil

Post cardio (on Sprinting Days):

1 Turkey Sausage
Dab of honey
Extremely Watered Down AJ (~6g C)



As of now I am in day three. I am drinking plenty of water (>1 gal) and 1-2 diet cokes a day as well. Amazingly I haven't had a carb craving. The nuts really keep me full. My urine smelled like a fresh daisy this morning so i assuming i am on track. I am a bit light-headed and weak, but i feel like i have lots of energy. My skin seems to be loving the fat. My overall complexion has really improved.

I will update my stats and adjusted diet every mon. for the few weeks I’m trying it

Please feel free to critique. Hopefully this will be a learning experience for us all.

[sietchring]

Today is day 5. I am for the most part, feeling pretty lethargic. I cut the sprints for today and maybe the rest of the week. I felt very nauseas and light headed after a few intense sprints and called it a day. I am attributing it to the drastic change in my diet with the combination of ECA. (I rarely use this. My workout started 2 hrs. after taking ½ dose of ECA)
I really don't think I could have gotten out of bed this morn w/o the ECA. I allocated some of my afternoon meal fat to my morn. breakfast. I did feel better after this.
I am really amazed that I haven't been fiending for carbs. String cheese and nuts have been the key. Also, I found that broccoli dipped in PB is terrifyingly tasty.
The fat is very filling, and with the combination of the ECA, it has become a challenge to eat. My planned 5 meals + 1 snack has been further split to ~7 meals + 1 snack (post workout meals aren’t difficult). I simply could not eat a full meal portion in one sitting. I'm not complaining though
My skin complexion is perfect. Even the little pimples I had on my back are gone. I hated those little bastards!

[fitnessman]

Its real common with the ec stack to feel that way. I overall dont recommend then anymore to clients on a keto. However they do speed fat loss, and I myself do use them from time to time. Being that you havent used them much, I doubt you have much of a tollerance for them as of yet.

Keep close eye on fat intake! If tired feeling continues for a couple more days you will need to bump it up.

[kyle b]

Since the thread is titled, Keto & Sports, I need to ask if keto is ok both in summer camp and in-season for college football. The coaches are really pushing very high carbs, most likely due to the sickening amount of running we'll be doing, I just wonder if that is really necessary. I am on keto to cut right now, and am seriously considring bulking with it too. Any help?

[NoviceHardbody]

How often should you eat? And what's the longest you should eat? Both on a cutting phase and an bulking phase? I'm on a bulking phase with carbs, but the keto might be better since fatty foods are more easier to get in a pinch. I heard that you could wait as long as 4 hours to eat and as little as 2 hours. Also, how many cals should one aim for on a bulking phase both in protein and fat? thanks ~J (P.S. I used the keto on a cutting phase and it worked GREAT and FAST! I dropped from 9% to 5% in like 6 weeks, the cutting phase was just to test the keto out) ~J

[fitnessman]

klye, I really cannot give you an answer. My clients I watch very close, with blood work, blood pressure and so on. They do fine and many are athletes. I just wouldnt feel right saying oh yah, go ahead and then you pass out at practice. I will say if your are doing it right your energy levels should exceed that of a carb based diet.

Novice, I ate 7 meals yesterday. 2-4 hours beween meals is fine.

Bulking is very complex. Dorian and I will have an article up soon that will explain it in depth.

[sietchring]

Day 9:
Weight 146lbs, bf 16.5%, LBM: +.5lbs

Yesterday i did a carb load and took lots of naps
Ratio : 15% fat . 50% carbs , 35% protein

I kept the eca to 1/2 dose last week. moving to a full one this week, taking it after i do my cardio.
I added an extra 7g's fat to my post-bed meal. i wake up feeling much better this way for some reason. I guess to each his own.

My meal plan is basically the same as before.