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Summary
On episode 190 of 40+ Fitness, Coach Allan shares 11 tips for training while following a ketogenic diet, starting with keeping carbs under 20 grams to get into and stay in deep ketosis, and testing (he prefers blood over urine or breath) to confirm you’re actually there.
He covers timing carbs and workouts around your own energy patterns, getting through the rough first few days of carb withdrawal (often called keto flu) without pushing training too hard, and staying on top of hydration and the three key electrolytes: sodium, potassium, and magnesium, which are easy to fall short on once processed food and produce are cut back.
He closes on protein balance (too much can knock you out of ketosis), prioritizing food quality over quantity, and eating only when actually hungry rather than forcing meals on a schedule.
Links
- https://40plusfitness.com
Key Takeaways
- Keep carbs under 20 grams to get into deep ketosis. That’s the standard starting point most keto coaches recommend. Once you’re established in ketosis and training hard, you can experiment with going a bit higher.
- Test your ketones instead of guessing. Urine strips work early on but become unreliable as your body gets more efficient at using ketones. Blood testing is more accurate, though pricier, and breath monitors are a newer option worth researching.
- Experiment with the timing of carbs and workouts. Allan finds that shifting most of his carbs to the evening helps him sleep better and wake up energized for morning or afternoon training.
- Expect “keto flu” and ease off training during it. The first few days of carb withdrawal often bring flu-like fatigue. That’s a good window for lighter activity like yoga or walking rather than pushing through a hard workout.
- Hydration needs go up, not down, on keto. Cutting carbs flushes water from the body, so more deliberate hydration is needed to keep muscles, blood volume, and joints properly supplied.
- Replace sodium, potassium, and magnesium. These electrolytes are easy to under-consume once processed foods, fruits, and starchy vegetables are cut. Sluggishness or nausea can signal low sodium, while leg cramps often point to low potassium.
- Find the protein sweet spot. Too little hurts recovery, but too much converts to blood sugar and can push you out of ketosis. Dial it in through trial and error rather than defaulting to a large steak.
- Food quality matters more than ever, and eat only when hungry. With fewer total foods on the table, nutrient density counts more. Don’t force breakfast, lunch, and dinner on a fixed schedule; let ghrelin, not the clock, tell you when to eat.
“Don’t feel like it’s abnormal to not eat. If you’re not hungry, it’s abnormal to force yourself to eat.”
Coach Allan Misner