The popularity of the keto regime has been growing more and more in recent years. This is completely natural, given how many benefits it has for the whole body. One of its parts, however, which the keto regime does not necessarily help, are the muscles.
That’s why we decided to systematize in one place the ways to strengthen our muscles during the keto regime and to strengthen the fibers in the musculoskeletal system, responsible for our every movement.
Keto mode and training – mission possible
As with any other regime, if we want to have really good results, we have to move. Over the years, however, many studies have confirmed the thesis that ketosis, although extremely effective for losing weight, as well as in a number of chronic conditions, is not conducive to muscle and bone. That is why active training people, athletes and bodybuilders avoid resorting to it. Why is this so?
When we rely on a low-carb diet high in fiber, fat, vitamins and minerals, we eliminate carbohydrates from our diet almost completely, and completely eliminate sugars (one of the most common types of carbohydrates we eat in abundance).
However, they are also one of the fastest sources of energy. The body relies on them every day because it is used to it. Therefore, even with the beginning of a low-carbohydrate diet of almost any type, it is very possible to feel tired for a few days until your body gets used to the fact that it is not sugars that will give it energy, but ketones.
This is also the period known as “keto flu”. In the absence of sugars in the body, the ability of muscles to function under heavy load for more than 10 to 30 seconds decreases sharply.
Protein is key to building muscle mass and maintaining our muscles. When we bring our body to ketosis and it begins to lose weight, however, proteins are often converted to glucose. The process is called “gluconeogenesis” and usually occurs if we take large amounts of protein for a short period of time.
However, this can take you out of ketosis without you even noticing. Therefore, it is important to eat equal amounts of protein throughout the day, allowing the dose to be slightly higher after a workout so that you can still nourish your muscles and prevent muscle loss.
The reason lies in the fact that the keto regime disrupts the absorption of calcium in the body, and as we know from an early age, it is a key element for the strength of our bones.
That is why it is important to note here as well. The keto regimen can be a real boon if you want to lose weight, but if you are still a teenager it is not good to take it as a magical option to eliminate them for the reasons described above.
If applied before our muscles and bones reach their optimal development, it can in some cases even cause irreparable damage.
How to strengthen your muscles during keto – the answer to the mystery
The key to making this mission a success actually lies in two things: adapting the keto regimen to your training needs and closely monitoring your body and its responses to the situations in which you place it.
We have already mentioned the proteins and the way it is desirable to take them to prevent muscle loss and still stay in ketosis. Here it is important to clarify that finding foods to do this is not difficult.
In keto mode you can get protein from:
- meat – beef, chicken.
- eggs – if possible, boiled
- whole milk products
- fish and seafood
- protein powder – but make sure it is low in carbohydrates
The second element that you will need to change slightly is the intake of carbohydrates. Yes, they are “evil” when we follow the keto regime, but we must not forget that they are also part of our energy source.
If we want to strengthen our muscles during keto and train, we can slightly increase the amount of carbohydrates we eat by 20 grams.
It will be useful for us here to get acquainted with the different types of keto regimes and if our goals coincide with exercising and being in ketosis, to choose a targeted keto diet or a cyclic keto diet. They allow a little more carbohydrates without sacrificing the good effects of ketosis.
How else to strengthen our muscles during the keto regime
An extremely important part of the endeavor is choosing the right exercises. This way you will lose excess weight at the same time, take care of your muscles and even if you do not gain muscle mass, you will not lose it. Apart from that, you will enjoy the other positives of the keto regime – a healthier cardiovascular system, lower cholesterol, better concentration.
It is good to pay attention to the capabilities of your body and to comply with its needs. In this sense, it is very likely that we will have to dilute the walks in the gym or reduce the intensity of training – even if we have the energy for it.
It is important to consider which sports will bring us more under the keto regime.
Jogging (running), for example, uses more fat to supply our body with energy for sports. That is why it is suitable for keto mode. In general, research and observations have found that the more favorable sports for ketosis are those with moderate exercise intensity – cycling, swimming, Kango jumps (although not recommended for joints), zumba, aerobics and others.
If you still train strength sports and do not want to interrupt them because of the keto regime, it is important to follow a good rhythm. It is recommended that the series you do have fewer repetitions and more rest time in between.
These are our guidelines on how to strengthen our muscles during the keto regime – more attention is needed to the needs of the body and diet.