Thank you Bret and Snowman.
These are two good sources.
I'm currently in nutritional ketosis and I do recover well from training.
Ketogenic Diet
I've been on the Kegogenic Diet for two and a half years, due to a metabolic condition. I also recovery well.
However, training on the Ketogenic Diet require some changes. Those on a Ketogenic Diet are more adapt at training in the Phosphagen and Aerobic Energy Systems.
It doesn't appear that Keto Adapted individual preforms as well in the Glycolytic Energy System.
So what you're saying is if I was to detect that recovery takes longer, upping quality calories will certainly help, especially adding more quality complex carbohydrates.
Training Recovery And Diet
As I just noted above, one of the keys to training is to is to match your training to your diet.
That mean if you are on the Ketogenic Diet and your training/sport revolves around the Glycolytic Energy System, your results will most likely be limited.
The two Energy System that are the most effective for individuals on the Ketogenic Diet are the...
Phospahgen Energy System
This system works for those on the Ketogenic Diet as well as on a Traditional Western High Carbohydrate Diet.
Work Set of 1 - 6 Repetition need to kept to under 30 Seconds, which mainly fall in Limit Strength, Power and Speed Training.
However, some great research by Dr Jonathan Oliver has demonstrated Hypertrophy Training that traditionally falls into the Glycolytic Energy System is effective in a well written and executed "Hypertrophy Cluster Set Training Protocol", another topic for another time.
Aerobic Energy System
The Ketogenic Diet appears most conducive to the Aerobic Energy System; more so that the dogma on high "Carb Loading" for endurance events.
Take Home Message
Your diet dictates which Energy System how you write and preform your Training Program.
Think of it like this. You want to use the right tool for the right job.
You can drive a nail with a crescent wrench. However, the hammer is the right tool.
My Personal Experience With Gaining Weight/Muscle
After being diagnosed with my metabolic condition, I over reacted; combining Intermittent Fasting with the Ketogenic Diet.
In 35 days, I lost 17 lbs, right at a 1/2 lb weight loss per day.
I then decided to gain some weight back. Being on the Ketogenic Diet, like you, I was limited on carbohydrate and protein intake. That left me with fats.
I purchased Oliver Oil, Avacado Oil, Liquid Coconut Oil, MCT Oil, Butter, Bacon Grease (you can find anything online), Bags of Pecans, etc to increase my caloric fat intake.
Over a couple of months, I gain back 13 lbs. Over a few more months, my weight increased another 4 pounds for a total weight gain of 17 lbs. My strength increased.
Not all of my weight gain was muscle. I also gained some body fat, as well.
With that said, most weight gain includes some body fat gains and most weight loss diets will cause some muscle loss.
I'm interested to see at which training intensity does the body need more glycogen vs. current fat utilization for fuel.
A Comprehensive Guide to Bodybuilding on the Ketogenic Diet | Ruled Me
This is article does an excellent job of addressing your question.
However, I have some minor difference with some of the information in the article based on my research and my personal experience in training on the Ketogenic Diet.
My personal experience is like Einstein said, "Research is what I am doing, when I don't know what I am doing."
Kenny Croxdale