Weight Training On Keto
If you’ve recently started the keto diet, congratulations! You’ve taken your first step towards your weight loss goals! Or perhaps you’ve been on the keto diet for a while, and you’re looking to take your fitness to the next level. Or maybe you haven’t even started keto, but you enjoy weight training and want to know if its compatible with keto. No matter where you are in your journey, we’re here to help you find the keto weight training plan that’s right for you!
Keto Weight Training: Can It Be Done?
When you begin looking into keto and weight training, the first things you find might be a bit discouraging. There are a lot of people out there who will tell you that keto weight training just isn’t feasible. But that’s just not true! As with all things, there is a SHRED of truth to this myth, however. Weight training IS possible on keto, but you’ll have to make some changes to how you usually train! These changes are fairly simple, and if you’re committed to keto and weight training, they’re easy to implement!
Keto Weight Training Macros
One way you can adapt your keto diet to work with weight training is to switched to a timed keto plan. This means that you follow the same guidelines you usually would on your keto diet, but you add in some simple carbohydrates directly before your workout. This helps with keto weight training because it provides you with some glucose for your workout. Glucose provides us with fuel for intense muscle contractions. That means when you’re sprinting, squatting, or doing heavy lifting, your body needs glucose! And glucose comes from simple carbohydrates.
How To Adapt
Besides adding some simple carbs in before your workout, there are a few other ways you can adapt your strength training program for keto. If you’re hesitant to add more carbs, you could try making sure you get some MCTs before your workout. MCTs are medium chain triglycerides. They’re a form of fat that your body can break down quickly enough to use as energy for your workout! You can either get MCT through a supplement or in coconut milk or coconut oil (it occurs naturally in these.) And MCTs could even help to suppress appetite! If you’re looking to curb cravings, one study found that MCT supplements controlled appetite more effectively than MCTs found in coconut oil, so opt for a supplement.
So what’s the final word on? It CAN be done! It just takes a conscious effort and some easy accommodations to make sure you have the energy you need for strength training! Above all, listen to your body! If you feel like you don’t have the energy to get through your workout on keto, make an adjustment! Have patience! It takes time to find the perfect balance for you, but it’s life-changing when you do! If you have any tips we missed, be sure to comment below and let us know! And keep us posted on your keto weight training results!