In fact, training can increase hunger, a factor that can lead athletes to eat poorly, more than they should, and prefer unhealthy foods or foods too rich in sugars and flours.Case study: at the Ironman world championship without carbohydrates .
Ketogenic diet and sport: a case study
Here’s what Ironman athlete Salvatore Zarbo told us about his experience with the ketogenic diet:
“Over the years, I’ve tried every diet to increase athletic performance without damage. I train for Ironman (3.8 km swim, 180 km bike and 42 km run), a sport that requires an enormous expenditure of energy. My training, although very well done, always had a limit: I ran out of energy before the 10 hours the race required.
A year and a half ago, there is a change: a normoprotein diet with the exclusion of carbohydrates with the exception of fruit and an unlimited amount of fat. The result of this new energy storage? Almost enormous energy for a long time and qualified in South Africa 2018 for the Ironman World Championship in Hawaii 2019. I am 51 years old, but the podium is already solid in the races.”
Can you build muscle on a ketogenic diet?
Ketogenic diet and sports build muscle mass. Definitely yes. A ketogenic diet can improve body composition, promoting fat loss without losing (and actually gaining) lean muscle mass. Building muscle is a complex activity and requires multiple factors, all of which can be successfully achieved with a balanced and well-designed ketogenic diet.
In this regard, it is important to establish 3 aspects
How to train
It is ideal to expose your body to progressively higher loads, with training sessions performed 3 to 5 times a week and continue with a progressive program to increase endurance. Weights and bodyweight exercises are ideal for this purpose.
Alternatively, you can practice gymnastics, run, swim, pilates, perform various sports activities in the gym and at home. Especially beneficial with the keto diet is the new calisthenics exercise. How to eat.
When following a ketogenic diet and sports, it becomes essential to accompany the training with a program of rich and balanced meals, based on concentrated and highly nutritious foods, especially animal and partially plant-based.
- This is necessary for building muscle, a demanding and expensive activity for which you need to give the body the right signals (especially anabolic).
- In this sense, they have the upper hand with healthy foods from the animal kingdom accompanied by very interesting plant nutrients that supplement and balance the overall intake.
- It is essential to have a complete and balanced daily and weekly schedule to avoid deficiencies.
If for any reason you are not eating enough, your body will not be able to expend energy on building strong, healthy, clean muscle tissue (which is a luxury), but will use all available resources for vital processes, which will always take priority.
Your muscles need the right mix of “blocks”, so you need to consume the full range of amino acids in the right ratio and quantity.
What to eat and what to avoid
If you eat mostly fresh, quality animal foods, it’s pretty simple: fish, meat, eggs, and dairy.
A plant-based diet alone is not sufficient to build muscle because it completely lacks or has insufficient amounts of some essential amino acids, such as methionine or tryptophan, which are necessary to support healthy and balanced physiological muscle hypertrophy.