In order to give you, our fans, a space for your own questions about diet, supplementation and training, we decided to create a section where we will answer your questions. So in the first part of this series , we'll talk about the effects of the ketogenic diet on strength - both in the long and short term.
At the outset, it would be useful to remind the less knowledgeable reader that ketogenic diet is a type of diet based on a very low carbohydrate intake and a higher fat intake. I myself have experience with this type of diet, but it didn't suit me very well - I'm used to eating and the ketogenic diet is quite stereotypical and demanding in terms of food preparation.
Strength performance on a ketogenic diet
In terms of strength performance, however, not much has changed for me - of course it takes some time for the body to get used to a different energy source, and performance may be slightly weaker during the first week, ten days at most, because the body logically lacks carbohydrates. After assimilating to this type of eating, it is definitely possible to get stronger on a ketogenic diet.
Adapt your training
Looking at the issue of ketogenic diet and strength performance from a scientific perspective, it should be ideal for low-volume workouts. If you only perform a low number of reps during a set (5 max) and each set is followed by a longer pause, youlo uses neither ATP (adenosine triphosphate) nor CP (creatine phosphate) as an energy source, which are not directly linked to carbohydrate intake (resp. They can be produced without excess carbohydrate intake). However, when the volume of work in training increases, the body begins to use it as "fuel" glycogen, the level of which is of course much more dependent on carbohydrate intake.
So what's the conclusion?
So, in theory, this means thata ketogenic diet should be a good choice during preparation for a competition (in powerlifting, for example), but outside of that, it's not so ideal. Practically, I don't see any reason to cut carbs out of the diet. In fact, the vast majority of people will enjoy training with carbs far more than training without them.
That's it for this Q&A, but if you have any other questions, feel free to ask in the commentsquestions in the comments below this article or video and we'll be happy to answer them in future episodes of this series.
TIP: The 16 best low carb foods!
More articles in the "Questions and Answers" series:
- Ketogenic diet and its effect on strength? - Q&A #1 (this article)
- Is soy protein a good choice?
- To exercise despite muscle soreness or not - Q&A #3
- Best training plan for exercising 3 times a week? - Questions and Answers #4
- How long should a gym workout last? - Questions and Answers #5
- How to promote veining? - Questions and Answers #6
Why can you trust us?
Hey! Hey! I'm Mirek and I've been working at World Fitness almost since the beginning, except for a small break. But before that I lived only in the gym for a few years, doing deadlifts and power triathlon, going to competitions and winning a few medals.
Probably the one I value the most is the national record in the WUAP federation. But besides working out, I was also interested in food and supplements, I liked to enjoy my free timeI used to read different researches and professional books in my free time to know as much as possible.