So I’m a college volleyball player and I’ve been doing Keto for maybe three weeks now. I’ve already lost 10 pounds and have been seeing awesome results! But I have definitely seen a decrease in strength in the weight room. I’m honestly not SUPER concerned about how heavy I lift as long as I am still strong and fit generally. But I have been reading about how people eat carbs before their workout. What should I eat as my carb and how much?? I also have two-three hour practices of volleyball. Since that is just cardio should I do the same thing or no??
No carbs are needed. Ditch anything low sodium. Salt is extremely beneficial in athletic performance for those doing keto. Many experience a higher than typical HR and shortness of breath-which is due to lowered blood volume. The fix? Give your body the salt it needs.
No carbs required. You need to fully fat adapt which takes typically 12 weeks I’m afraid. Feeding your body sugar will delay the process so best to reload and do less whilst you make the transition. Once you’re through you’ll never look back. Keep on track with macros (what are you currently following in grams btw?) and take on lots of electrolytes esp sodium.