The numerous health benefits and the vast choice of foods that are approved are two of the reasons people love the keto diet. From promoting weight loss to improving your heart and brain health, the keto diet can greatly improve your wellbeing. When you combine that with all the foods you can eat, such as eggs, meat, dairy products, and keto-friendly desserts, such as a keto strawberry shake, there’s no doubt that this is one of the best diets out there.
Although it’s pretty easy to follow, the keto diet has some side effects, such as the keto flu, which makes it a bit difficult at the beginning. Those side effects can be especially difficult to handle for athletes and fitness lovers. That doesn’t mean they can’t be on it. But on the contrary, it’s very important to exercise while on keto.
Since exercising while on the keto diet can make the dieting a bit more difficult you should ensure you don’t lack any of the important nutrients. You can do that by adding some keto-friendly supplements to your diet. Here are 6 of them.
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1. Exogenous Ketones
Exogenous ketones increase the level of ketones in your body. In that way, they speed up the transition to ketosis. They also help your muscles recover faster, improve the brain of your work, and boost athletic performance. Moreover, they help you deal with or completely avoid the unwanted symptoms of the keto flu and enhance the incredible benefits of the keto diet. However, there’s more research needed in order to determine their effectiveness.
2. Electrolyte Supplements And Mineral-rich Foods
Electrolytes and minerals are very important for the proper working of your body. They help in regulating heartbeat, body temperature, and bladder, producing energy, muscle contractions, and neurological functions. They are also very important for maintaining your health and energy levels while adapting you to the low amount of carbs consumed.
During the transition process, you lose more water, along with many minerals. In fact, you not only lose water and mineral during that period and the entire dieting but also by exercising, through sweating. Losing these elements leads to keto flu symptoms, such as headaches, fatigue, and muscle cramps. In order to avoid these problems, you can simply consume electrolyte supplements and mineral-rich foods, such as avocados, nuts and seeds, and dark leafy greens, and add unprocessed sea salt to your food.
3. Grass-fed Whey Protein
Proteins are one of the most important nutrients when it comes to exercising. It’s because they improve your strength, help you achieve optimal performance, and help in post-workout muscle recovery. That’s why experts recommend eating a large high-protein meal 1-2 hours after you finish working out. Apart from receiving proteins from food, you can take them as supplements. That will ensure you endure your fitness or athletic routine and do it as good as possible.
Creatine is an amino acid that is very important for producing energy and muscle contractions. As many studies have found, it boosts your athletic performance and helps you endure during high-intensity workouts. It also promotes muscle gain, thus helping build a lean muscle mass.
5. Branched-chain Amino Acids
Valine, leucine, and isoleucine are called branched-chain amino acids (BCAAs). They have an incredible effect on your performance. They also help in cellular signaling during and after workouts and in muscle repair. In order to prevent muscle soreness, reduced performance, and fatigue after training, you should take BCAA supplements before training.
Beta-alanine is a non-essential amino acid with immune-boosting, anti-aging, and anti-oxidant properties. It’s very important for athletes and fitness lovers because it boosts their performance by increasing their workout capacity, decreasing muscle fatigue, and preventing muscle burnout. You can consume it from foods that contain carnosine or as a supplement.
Although the keto diet is relatively easy to follow, athletes and fitness lovers might have a hard time adjusting to it. This is mostly due to their physical activity, especially if performing high-intensity workouts/training (which isn’t recommended). In order to stay safe and healthy while on the keto diet, they should add certain supplements that will boost their performance and help with muscle recovery.