Have you heard of the ketogenic diet for athletes? This diet can be a viable method, not only for high level athletes, but also for those who do it as a hobby. Although it is necessary to warn: this method is not recommended for the majority of people, who do not have great physical activity.
Driving it efficiently will influence your athletic performance
Some theories argue that adapting to a diet low in carbohydrates and high in fats can lead to an improvement in sports performance. The basis of these hypotheses is that an optimization of the use of fatty acids as an energy source would allow less wear of the carbohydrate reserve and, thus, improve the capacity of resistance to the effort.
If you are going to follow this diet it is advisable that you consume carbohydrates that are easily digestible with a high glycemic index, to avoid the stomach discomfort. Then, when you are finished exercising, increase your protein intake to help muscle recovery, and then continue to consume fat.
And if I am an athlete, how many carbohydrates can I eat?
In general, it is recommended that only 5% of your daily diet be carbohydrates, since if you consume more than that, your body moves away from ketosis. However, if you are an athlete, you can consume more carbohydrates without affecting ketosis by a targeted ketogenic diet (TKD) or a cyclic ketogenic diet (CKD).
But not all is good news
The ketogenic diet for athletes is not recommended for those who are about to start a new season. This is because it takes about four to six weeks for your body to achieve ketosis. During that time, your body has not yet adapted to using fats as a source of energy, which could hamper its performance in subsequent athletic events.
If you want to gain benefits from the ketogenic diet, give your body time to adjust to plan ahead, during the season when you have less activity.
Tiredness is normal during the first few days
At the beginning of this diet you may begin to feel tired. In fact, it is one of the main reasons why many people decide to quit long before they can enjoy their benefits. The reason you get tired at first is that your body is adapting to the change from using carbohydrates to healthy fats as energy. The transition does not happen overnight, and reaching ketosis altogether may take between 7 and 30 days.