Lifting on Keto: Timing Carbs for Muscle Recovery
The Myth of “Keto Kills Gains”
Early studies claimed keto hindered muscle growth, but recent research in Journal of the International Society of Sports Nutrition (2023) shows that strategic carb cycling allows strength athletes to maintain hypertrophy. The key: **periodizing carbs around workouts to support glycogen replenishment without kicking the body out of ketosis.
Carb Timing for Strength Training
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Pre-Workout (1 hour before): 20g low-GI carbs (e.g., 1/2 cup blueberries, 15g net carbs) to boost glycogen stores.
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Post-Workout (30 minutes after): 10g carbs + 20g protein (e.g., protein shake with 1 tsp honey) to trigger mTOR signaling for muscle repair.
Macronutrient Ratios
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On Training Days: 60% fat, 30% protein, 10% carbs (e.g., 2,000kcal = 133g fat, 150g protein, 50g carbs)
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On Rest Days: 70% fat, 25% protein, 5% carbs (e.g., 2,000kcal = 155g fat, 125g protein, 25g carbs)
Case Study: Powerlifter’s Keto Journey
A 75kg male powerlifter adopted carb cycling:
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Weekly Plan:
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Monday/Thursday (leg days): 50g carbs pre-workout
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Tuesday/Friday (upper body): 30g carbs post-workout
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Weekends: Maintenance with 25g carbs/day
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Results after 12 weeks:
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Squat PR increased from 180kg to 195kg
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Body fat decreased from 15% to 12%
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Steady ketone levels (1.2–1.8 mmol/L) via SiBio CKM
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Supplements for Keto Athletes
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Exogenous Ketones: BHB salts (5g pre-workout) to sustain ketone levels during carb refeeds.
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Electrolytes: Magnesium glycinate (200mg/day) to prevent cramps from increased training volume.
Common Mistakes
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Overeating Protein: Excess protein (>2g/kg) can lead to gluconeogenesis, lowering ketones.
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Ignoring Recovery: Overtraining without adequate carbs may stall progress; use SiBio CKM to monitor post-workout ketone recovery (should stabilize within 2 hours).
Conclusion: Carb cycling allows strength athletes to leverage ketosis for fat loss while preserving muscle growth, proving keto is compatible with heavy lifting when strategically planned.