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Add New Whole FoodsConquer your keto boredom by adding in new foods you don’t usually eat. Maybe you’ve never tried a certain food or only tried it once or twice in the past. If you haven’t been eating many nuts, expand your horizons and branch out from your usual walnuts and pistachios; try almonds, macadamias, and Brazil nuts instead. If you’re always snacking on pork rinds or some other keto ‘chips’, go for veggie sticks and fresh guacamole dip. Enjoy this spinach artichoke dip, or kick it up a notch with this irresistible bacon spinach dip. Try wild game or more exotic meats that aren’t typically on your dinner plate, like rabbit, duck, bison, elk, wild turkey, and yak.
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Drinking a whey protein shakePlus, it provides high levels of the branched-chain amino acids (BCAAs) leucine, isoleucine, and valine, known to increase muscle protein synthesis. These are also found in whole foods like beef, chicken, fish, eggs, and milk. [3]As a supplement, whey protein shouldn’t replace food. Keep in mind that you can get all the nutrients your body needs by following a clean keto diet that includes a wide variety of foods such as meats, poultry, seafood, non-starchy fruits and veggies, full-fat dairy, nuts, and seeds–while also considering your food sensitivities and intolerances. To choose the best whey protein on keto, go for those that have no added sugars or are sweetened using stevia and those that are sourced from grass-fed cows. Science-Backed Benefits of Whey ProteinHere are three reasons to consider taking whey protein to supplement your low-carb diet: 1. Maximizes your gains at the gymIn case you’re wondering if it’s possible to build muscle on a keto diet, the answer is yes. Contrary to popular belief, research shows that eating a very low-carbohydrate diet results in fat loss while preserving muscle mass. One reason is that ketone bodies prevent muscle protein breakdown. Another is that the keto diet is higher in protein than a standard Western diet and dietary protein, as we know, increases skeletal muscle protein. [4]While you can maintain muscle mass through adequate protein intake, you can grow your muscles by also taking whey protein together with resistance training or lifting weights.
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Exercise Performance and Muscle RecoveryL-carnitine L-tartrate might reduce muscle soreness and improve recovery after exercise, and it’s commonly used in sports supplements because of its rapid
absorption rate. It could also increase oxygen supply to your muscles along with blood
flow and nitric oxide production[14] [15]. Weight LossSince L-carnitine moves fatty acids into your cells to be used for energy, it makes sense that it appears to work as a weight-loss supplement. L-carnitine is believed to improve your body’s ability to burn fat and lose weight. However, when it comes to weight loss,
studies are mixed, with some showing success and others showing no difference [16] [17] [18]. Blood Sugar Issues and Type 2 DiabetesL-carnitine could improve symptoms and risk factors of type 2 diabetes and reduce blood sugar levels [19] [20]. Should You Take L-Carnitine on Keto?It’s up to you if you’d like to supplement with L-carnitine on keto. Especially if you have a health condition, questions, or concerns, or if you’re planning on supplementing for a longer period of time, it’s always best to talk to your doctor before making any diet or supplement changes. Overall, L-carnitine is considered a safe supplement with a recommended daily dose of up to 2 mg. L-carnitine is a popular supplement in the keto and athletic communities, though studies show that it may or may not be effective for some uses. Benefits of L-carnitine may include:Brain healthEnergyFat burningImproved blood sugar and circulationWeight lossImproved muscle recovery and exercise performance.
