The first few weeks on a keto diet can be tough as the body adapts to the very low number of carbs consumed. Increased water loss means that levels of sodium, potassium and magnesium can drop. Headaches, muscles cramps and fatigue are symptomic of “keto flu”. Athletes following a keto diet may experience even greater fluid and electrolyte losses through sweating.
If you are following a keto diet it is important to focusing on adding minerals through diet. Increase your intake of potassium and magnesium rich foods such as dark leafy greens, nuts, avocados and seeds. You might need to add some extra salt to your food too. Adding in an electrolyte keto supplement which contains containing sodium, potassium and magnesium can help replenish your body after intense exercise.
Creatine is a well researched and evidence backed supplement. It increases the rate at which energy is produced and used in the body. Choosing creatine as a keto supplement helps you work harder and work longer by helping to replenish our energy systems. This increases peak power output, and this in turn has and this has several positive impacts on sports performance and body composition.
An extra cup of coffee or green tea can benefit athletic performance and boost energy levels and is a delicious keto supplement! This is especially so for athletes starting out on a keto diet. You could also take caffeine in the form of a pre-workout supplement. Our Kleos keto pre-workout has the equivalent caffeine of three espresso shots as well as several over performance boosting ingredients.
Branched chain amino acids are a group of three essential amino acids (leucine, isoleucine and valine) that allow rapid muscle recovery. Taken as a keto supplement, they are digested quickly to reduce exercise-related muscle damage, muscle soreness and fatigue during exercise.
VPA Australia has two pure BCAA products to help you increase your intake of BCAA. BCAA 211 is a pure, unflavoured BCAA that can easily added to your supplement stack.
If you want to combine a BCAA and electrolyte supplement, BCAA 7000 is the perfect supplement. Combining 7g of BCAA in every serve, with a full range of electrolytes it is a complete intra or post workout supplement. You can read more about it here.
Supplementing with the amino acid beta-alanine allows you to train harder for longer. During times of intense training it removes lactic acid from your muscles.
These 5 supplements are a great addition to an athlete’s keto supplement stack. They will help you avoid keto flu, preserve muscle mass, boost performance and prevent fatigue.
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Rachel Eagleton | ||
| Rachel Eagleton (MHumNut) is a university qualified Clinical Nutritionist based in Sydney, Australia. She is a busy working mum of two teenagers, so is practical and realistic with her advice. Rachel offers private consultations to improve your sporting performance, or your general health and well-being. | ||
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