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Keto Diet Meals And Supplement Guide For Athletes

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Keto Diet | Ketosis Breakfast Menu | Keto Athlete Food | Main Meals Keto

Menu Ketosis Breakfast No matter what the pitch is when you move without a clear plan, you usually fail. The same goes for the Keto diet. This is a complete keto diet food and Supplement guide was created for researchers and athletes who have successfully switched to keto diet.

Some athletes have adapted this diet for many years and has achieved a lean body, excellent performance, taking into account that many quit within a few months. The only reason for refusal was a lack of personalized rock-solid plan keto diet diet.

To calculate the required macro-nutrients, before planning your keto diet

Plan Keto Athlete Food You can find the calculation is troublesome and boring, but it is important for the first few weeks. Keto diet will counteract everything you’ve done so far, monitoring of nutrients will help you to indicate where you’re lagging and fix it. Now you need to modify proteins, carbohydrates and fats and plan keto diet diet, respectively.

Intake net carb (carb – fibre) (5% to 10%): Below 50 grams daily. Later you can lower it to 30 grams as well.

Protein Intake (15% to 20%): In the range from 0.6 to 1 gram per pound lean mass (body weight – fat). Thus, the protein consumption range for the 190-pound athlete with 15% body fat will be to 96.9 161.5 grams daily.

Muscle weight= 190 pounds. – (190×15%) =161.5 pounds. muscle mass.

Therefore, 161.5 pounds. x 0.6 gr. = 96.9 g.

161.5 pounds. X1 g = 161.5 g.

If you do not know your percentage of body fat, use a calorie calculator and multiply the result with 0.15 to 0.20 to determine your daily protein intake.

Fat Intake (70% to 75%): Just fill in the rest with fat, but not polyunsaturated fats.

If you want to gain weight, add 500 calories and 55 grams of fat.

If you want to lose weight, cut 200 to 500 calories, or 22 to 55 grams of fat.

Plan Your Shopping List

Before you go shopping, just to get rid of your secret high-carbohydrate stash (like fruits and underground vegetables). Over the next few days, you will crave the (very bad) for them.

Nuts and seeds (cashews, almonds, pumpkin).

Whole eggs.

Full-fat cheese, cream cheese.

Beef, bacon, chicken & broth, pork rinds, fatty fish.

Low-carb vegetables.

Avocado, berries.

Olive oil, cream, sour cream, sour cream.

Things You Should Care About

Make sure that you have a lot of water and sodium. Drink a Cup of broth when feeling too weak.

A lack of sodium, potassium, magnesium, can lead to keto flu and other side effects. There are a lot of salty foods, leafy vegetables, avocados and nuts like almonds, pecans, walnuts.

Add bouillon cube in a Cup of hot water with the addition of a tablespoon of salted butter in case you experience muscle spasms and headaches.

Keto Workout Supplements

The Basic Keto DietThere are several performance-boosting supplements, which are also keto-friendly, including beta-alanine, caffeine, creatine monohydrate. Some the branched chain amino acids (BCAAs) can lead to the production of glucose. However, if this increase in performance, and then to drink it during a workout, but not for the whole day. In addition, throwing down some broth before exercise will help stabilize sodium and magnesium levels. If you need after workout protein shake, make sure it’s zero-carb one.

Sample plan keto diet Food for the Day

Food Options
BreakfastFried eggs, bacon and spinach.
No sugar, sausage, roasted peppers, pepper Jack cheese.
LunchTaco salad of minced beef, Romaine lettuce, tomatoes, cheddar cheese, avocado, sour cream with Taco seasoning.
Salad, including toppings of bacon, grilled chicken, tomatoes, Jack cheese and mayonnaise.
DinnerPork chops with mushroom sauce, boiled asparagus.
Baked salmon with mashed cauliflower, bacon and cheddar cheese.

You need to calculate your macros and figure out the portions of the ingredients of your keto diet. Using these tips, you can of course make any number of high-fat keto diet snacks. But remember to check the ketone level regularly. You need facts and data to make sure that your plan works! Finally, enjoy your keto diet!

Keto Diet | Ketosis Breakfast Menu | Keto Athlete Food | Main Meals Keto