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For example, someone who is 180 pounds is about 81 kilograms. That individual, especially if exercising, should be consuming about 122–162 grams of protein per day. The challenge is that often we intermittent fast on keto and getting 160 grams of protein in 1 or 2 meals sounds challenging–it is. Therefore, I don’t recommend doing one meal a day (OMAD) every single day of the week. While it’s a great tool to incorporate in weekly, there are some days where having a bigger eating window and more opportunities to get in that protein are very important. Lastly, do your best to optimize protein intake on a per meal basis. At minimum this should be 25-35 grams of high-quality protein per meal. Not Enough ElectrolytesEarly on, many people experience something known as the keto flu which is a symptom of keto-adaptation or your body switching from primarily running on glucose to primarily running on ketones. During this process, insulin is low and your body begins to excrete out electrolytes in the urine. Many beginners don’t understand how many electrolytes are excreted out and succumb to headaches and lethargy due to a lack of replenishment in those electrolytes. It is ESSENTIAL to supplement with electrolytes early on in your keto journey to avoid the keto flu pitfall.
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Additionally, individuals whose diets are comprised predominantly of meat have more creatine stores than vegetarians, since creatine is found in red meat and seafood. [2] [3]Various types of creatine supplements exist, but creatine monohydrate is the best. Its use is supported by multiple studies and it is generally safe and well-tolerated, easy to find, and affordable. [4]Can You Have Creatine On Keto?Creatine itself has no carbohydrates, making it a keto-friendly supplement. It comes in a pill or powder form. You’ll also find protein bars and performance shakes with creatine in them. Creatine powders are more rapidly absorbed by your body, although keep in mind that some powders have added carbs and sugar. So, when choosing the best creatine for keto—regardless of the form—always check the nutrition facts label and ingredients list. Adding creatine powder to a smoothieIf you’re already taking electrolytes as one of your current keto supplements, studies show that electrolytes may aid in the absorption and utilization of creatine, thereby boosting your performance. For example, a double-blind randomized controlled study on 23 male recreational cyclists found that supplementing with creatine and electrolytes for 6 weeks increased peak and mean power output during repeated short duration sprint cycling performance. [5]The Benefits of Creatine on KetoCreatine helps your body in the following ways: Lean body massResearch shows that supplementing with creatine during training can enhance lean body mass.
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Carnitine is involved in energy production because it transports fatty acids into the mitochondria of your cells, where they can be burned for energy. The mitochondria are like the powerhouses or engines of your cells that burn fats to create usable energy [1] [2] [3]. Your body produces L-carnitine from the amino acids methionine and lysine, but you also need sufficient vitamin C to produce enough L-carnitine [4]. Keto dieters often tout the benefits and supplement with L-carnitine for several reasons, including brain health, energy, and weight loss. People who exercise more regularly might need more carnitine for growth and development. Generally speaking, 2 grams per day is considered a safe dosage free from serious side effects. One
study showed
people taking 3 grams daily for 21 days experienced no negative effects. Many people have reported benefits from taking higher doses [5]. What Are the Symptoms of L-Carnitine Deficiency?Symptoms of L-carnitine deficiency include: Muscle cramps and weaknessLow energy levelsSudden weight gainOver time, more severe deficiencies could increase the risk of conditions like obesity, Alzheimer’s, diabetes, and cardiovascular disease. Leg cramps from low l-carnitineWhat Are the Benefits of Taking L-Carnitine on Keto?Keto dieters and athletes supplement with L-carnitine to boost athleticism, weight loss, promote healthy aging, and more. L-carnitine could increase mitochondrial function [6].
