After doing a quick google, it seems like keto can be good for endurance training, but kills strength training, although not every one agrees. I mostly train for strength. Just wondering if anyone has any experience with keto and not interfering with training. I more interested in people’s on this site’s experience than random websites I’m not familiar with.
Strength Training
As Don noted, it is a misconception that it kills Maximum Strength.
Let me also state that you can increase muscle mass on Keto.
My Personal Experience
I have been on Keto since July 2016, due to a metabolic condition.
I am an old Powerlifter. Initially, my Strength Training suffered until I...
1) Became Keto Adapted
2) Changed my Training Protocol
Ketogenic Energy System Training
There are three Energy Systems...
1) Phosphagen, ATP System
This system relies on ATP; not glucose or ketones,
Strength and Power Training that is around 15 seconds per set and less than 30 second utilizes ATP.
This mean that the Keto or Standard American "High Carbohydrate" Diet work in the Phosphagen System, equally.
2) Glycolytic Energy System
This system relies on gluose.
Training that is around 30 seconds to 2 minutes is dependent on glucose.
The Keto Diet Athlete does not appear to do well training in this zone. With that said, there is some research that indicate they may.
High Carbohydrate Athletes appear to respond better in this system.
3) Oxidative Energy System
As you mentioned, Endurance Keto Adapted athletes usually preform well.
Losing Weight
I initially over reacted to my metabolic diagnosis. I dropped 17 lbs in 35 days combining Keto and Intermittent Fasting.
It was from being in a calorie deficit.
Regaining My 17 lbs
I did not like being 17 lbs lighter.
I then regained my 17 lbs on Keto; primarily increasing my fat calorie intake.
My weight gain was about being in a calorie surplus.
Bodybuilding Keto Training
It fall into the Glycolytic Energy System with higher repetitions.
Gaming The Bodybuilding Training System
Cluster Hypertrophy Sets allow you to increase muscle mass, by training in the Phosphagen System,
This based on Dr Jonathan Oliver's research on how Athletes could increase muscle mass without a decrease in Maximum Strength and Power.
Cluster Hypertrophy Set Training is also effective for Ketogenic Diet Strength Training.
I have utilize this method for 3 years. It works.
The Reason for Keto Strength Training Misinformation
Most studies are short term based. That means the athletes are tested before they are completely Keto Adapted.
Secondly, a slightly different approach needs to be applied for Keto Training.
Two Good Strength Training Articles
1)
Complete Guide to Exercise on the Ketogenic Diet | Ruled Me
2)
Complete Guide to Exercise on the Ketogenic Diet | Ruled Me
