Training while following a low-carb diet
June 10, 2009
Those who train and want to follow low carb diets should make a few changes to their training schedules. If you want to keep your cardio sessions as they are, you must make sure that you are fine.
Mostly, cardio sessions rely on fat as their source of fuel. One thing is that during the first few weeks into your new diet it will be difficult to complete your training schedules, but things will normalize soon after.
However, if you want to maintain the intensity of your training by keeping the vigorous exercises you do, you will need carbohydrates. There are two ways through which you can do this.
Daily boosting
Just before you start your weight lifting sessions, eat a few carbs and after your sessions you can eat a few more. Your muscles will receive some amount of boost in fuel levels so that they can work during the training sessions. You can aim at having approximately 5 grams of carbs for every two sessions you do.
Weekly boosting
Another option is to boost your carb levels once a week. This will restore muscle glycogen levels so that you will be able to follow all your training sessions for the week. If you choose this option, you should eat approximately 5 to 10 grams of carbs for every 2.2 pounds of your body weight. The longer your training sessions, the higher the amount of carbs you will need.
Be careful
This type of carb boosting requires some amount of carefulness. You will have to adjust your calories in a way that your total calorie intake does not go beyond the necessary level so that you will avoid making big gains in weight.
It is likely that your total calorie intake for that day will be more than what you take for the rest of the days of the week. If you bring down your fat consumption you can keep things in check.
If you plan things well you can be on a low carb diet and still follow your training sessions.
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