The low carbohydrate fighter: can you train hard with a ketogenic diet?

When he trains, the ketogenic diet has enjoyed a lot of popularity in recent years since a growing number of people swears that has transformed their lives. It is an easy diet for the most part to move; Cut the carbohydrates and eat more proteins and healthy fats like avocado.

The idea behind the Keto diet is to force your body to draw on fat deposits for energy instead of using glucose from carbohydrates. It is an effective diet for people who wish to lose weight, keep diabetes under control or reduce the risk of developing health problems such as Alzheimer’s disease.

The question of the day is whether the diet that can feed you through the needs of martial arts training. Combat sports such as boxing, the Muay Thai and the Brazilian Jiu-Jitsu (BJJ) can burn upwards of 1,000 calories for every hour spent on the carpet and conventional wisdom suggests that the quiet diet may not be ideal for fighters.

This article will explore if the cheto diet can hinder your growth and performance as a martial artist.

What is the keto diet, however?

In the center, the ketogenic diet overturns standard diet protocols. Instead of relying on your body on carbohydrates as its primary energy source, the diet Keto puts it in a state of ketosis, where fat – non -carbohydrates – are composed of the main fuel of your body.

Here is the typical breaking of the macronutriente for the keto diet:

Eating in this way leads to your body to convert fats to ketones, an alternative energy source for the muscles.

The professionals of the ketogenic diet for martial artists

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1) Turn your body into a fat combustion machine

Your body becomes exceptionally efficient in burning fat when you are in ketosis. This can be precious for fighters who need to remain thin for competitions. Research suggests this The athletes adapted to the Keto perform better than athletes with conventional diets During resistance exercises, thanks to the increase in oxidation of fat.

The effects that suppress the appetite of the ketogenic diet help fighters to maintain muscle mass during weight cutting. The consumption of less carbohydrates also leads to less water retention, making it easier for fighters to create weight during their final cut.

2) Provides stable energy levels

Keto’s loyalists swear that the constant energy that your body gets from oxidation of fat prevents you from crash during long training sessions.

The cons:

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1) reduces explosive power

Marzial artists sometimes rely on explosive and high intensity movements such as shooting for a reduction. Unfortunately for fans of the keto diet, these anaerobic efforts are fed by glycogen (caught carbohydrates), which is poorly supplied on the keto diet. A study From the International Society of Sports Nutrition has discovered that the keto diets could reduce performance during high intensity activities.

2) adaptation blues

The transition to ketosis is not a walk in the park. Wait to face symptoms such as fatigue, cerebral fog and irritability when changing. It’s called “Keto influenza” and can hinder training for weeks while your body adapts to your new diet.

3) Limited muscle growth

Carbohydrates play a vital role in muscle recovery and growth through insulin levels, which helps protein synthesis. Your muscles may have difficulty becoming stronger without sufficient carbohydrates. This can leave you at a disadvantage when competing in martial arts, where strength can be a significant advantage, such as wrestling.

Is Keto right for your training style?

The ketogenic diet is not intrinsically good or bad. It is reduced to your fitness goals, to the way you train and to the way your body responds to ketosis.

The scenarios in which the keto diet could be optimal for fighters include:

• Endurance fighters: The ketogenic diet is excellent for fighters that make a lot of stationary state training, like running. The oxidation of fats is more efficient during low intensity low activities.
• Weight cut: Keto promotes fat loss without muscle loss, which makes it ideal for fighters who need to lose weight quickly.
• Out of season training: Following a keto diet during periods of lower activity can help restore metabolism.