Keto for the Weight Trainer

Keto for the Weight Trainer

July 21, 2019 0 By William Morgan


– Let’s talk about ketosis
for the weight trainer.
For the person that’s hitting the gym.
A lot of people will tell you
that keto isn’t for that kind of person.
And I’m here to tell you
that it certainly is.
I’m Thomas DeLauer with Keto-Mojo.
Let’s dive into some weight
training and keto science.
So first off, I want
to start off this video
with a study that was published in the
International Journal for the
Society of Sports Nutrition.
What this study took a look at
was 26 different resistance
trains participants.
And half the group they had
consume a ketogenic diet.
Half they group they had consume
a traditional high carb diet.
Traditional, kind of standard,
western, American diet.
Well what they found is that over time,
the group that actually
was on the ketogenic diet
had more muscle at the end
of a certain period of weeks
than the group that didn’t
go on the ketogenic diet.
And a lot of it had to do
with the muscle preservation
effects of ketosis.
So now that I’ve already
proved the concept
of keto and weight training,
let’s talk a little bit more
about some of the other aspects
and how this actually works.
I think one of the main things
that we want to address here
is that when you’re on a ketogenic diet,
you have high levels of what
is called Beta-hydroxybutyrate.
That’s the primary ketone body
that’s really eliciting
that ketogenic response.
It’s allowing you to feel good.
Higher levels of bHB
are usually associated
with deeper ketosis.
Well, bHB has been shown to
stop the oxidation of leucine.
Now when you stop the
oxidation of leucine,
you allow your muscle mass to
be maintained a lot better.
So leucine is something
that gets broken down.
And when it’s broken down,
you’re breaking down the
foundational amino acid
of most proteins that are in your muscle.
So you don’t really want
that leucine to break down.
That’s why back in the
day they used to say,
if you take a leucine supplement,
it’ll help you preserve
muscle a lot better.
That’s not necessarily the case,
but if you keep your actual leucine levels
that are naturally in your body intact,
you do preserve your muscle better.
So Beta-hydroxybutyrate is
one of the most powerful ways
to slow down the oxidation of leucine.
Which means that you can train harder,
you can train more frequently,
and you can generally
get away with consuming
even less calories,
and still maintain muscle
while burning fat and
using fat for energy.
So if you’re a weight trainer,
you can actually get a lot
of benefit out of this,
with the ketogenic diet.
Whether you’ve already built your muscle
before going on a keto diet,
or you’re trying to build muscle
while you’re on a keto diet.
But let’s talk about that
actual training component.
Because a lot of times people will say,
because you’re in ketosis,
you don’t have the muscle glycogen
that allows you to actually work out.
That’s not necessarily true.
Yes, it is partially
true, in the fact that
when you’re working out, in
a weight training capacity,
you’re generally using
carbs as a fuel source.
But the thing is, you always
have carbs in your body.
You always have carbs
stored up in your muscles,
even if you’re not consuming carbs.
Because your body either creates carbs
or it’s grabbing carbs
from small amounts of food
that you are eating,
and it’s actually putting
them into the muscle
and allowing you to preserve
that muscle glycogen.
So eventually you do have
carbs in your muscle.
But, it doesn’t stop there.
When you’re weight training
and you’re truly lifting in the range
that allows you to put on muscle,
you’re utilizing an entirely
different system to begin with.
You’re utilizing something
known as the creatine phosphate system.
Those first one to three
or one to five reps
that you’re going through
when you’re working out
don’t even utilize carbs or oxygen.
They use an entirely
different metabolic pathway
that’s quite honestly chemical.
It’s a chemical reaction in your body,
utilizing creatine in your body,
to create Adenosine Tri-phosphate.
To create energy.
So that first about of energy,
the quick first couple feet of a sprint
or the first few reps of a heavy exercise,
uses creatine phosphate in your body.
Not carbohydrates.
And not fat even.
So you can still weight
train at a high intensity,
on a ketogenic diet,
and elicit that metabolic response
that allows you to get more
anabolic and build more muscle.
So I hope that this
breaks some things down
and gives you some tips and tricks
when it comes down to working
out on a ketogenic diet.
If you’re a weight lifter
stick in the heavy range,
as long as your body and
your joints can handle it.
And don’t freak out that
you’re going to lose muscle,
cause chances are you’re not.
So make sure that you’re
leaving the guess work
out of the equation.
And leave the measuring to the meter.
So I’ll see you in the
next Keto-Mojo video.