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In my previous post, I focused on the nutrition aspects of exercise and carbohydrates. This post is all about protein and exercise. I have outlined some basic facts about protein intake in this post, it and I'm going to expand and clarify some points that cause confusion.

Eat More Protein if You Exercise It's simple: those who are physically active will need more protein than those who are less active. Finding your ideal protein intake is easy - just use our keto calculator. By selecting your activity level and body fat percentage, you will get a fairly accurate estimate of your protein needs (based on Dr Volek's & Phinney's recommendations). Keep in mind that this number is only an estimate - your protein requirements will vary based on your daily activity. You shouldn't significantly overeat protein. Protein is not a particularly efficient fuel source - too much of it won't be beneficial. How much protein should you be eating? Aim for 0.6 to 1 grams per pound of lean body mass. According to Volek & Phinney: "Aim for a protein intake between 0.6 to 1 grams per pound of lean body mass.... Significantly over-consuming protein can be problematic because some of of the extra amino acids can be converted to glucose in the body, raising insulin levels, and thus driving down ketones and suppressing fat burning." But Won't More Protein Kick Me Out Of Ketosis...? Although it's true that too much protein may disrupt ketosis, you don't need to worry about a few extra grams of protein. Eating slightly more protein will not kick you out of ketosis because not all excess protein converts into glucose via gluconeogenesis. I personally go over or under up to 15 grams so don't worry if you don't match your numbers precisely every day. In fact, your protein requirements are slightly different based on your daily activity: you'll need more protein on your "training" days compared to your "resting" days. Some people don't eat enough protein because they are afraid that it will slow down their progress. As a result, they are hungry and overeat fat. Because calories do count, even on a ketogenic diet, they may end up stalling or even gaining weight. If you are trying to lose weight or build muscles, you have to eat enough protein. Make sure you eat enough protein. Lack of protein leads to increased hunger and energy intake. Eating enough protein and not overeating fat is one of the rules you should follow if you want to lose weight on a ketogenic diet. Don't rely on high ketone levels - what matters most is your food intake. The #1 Keto Diet App Free Download 1,500+ delicious keto recipes Trialed & tested for best results Optimized for nutrition Never feel hungry Planner & tracker Track all macros including net carbs Scan products Create your own meals Advanced tracking Track ketones, blood glucose & lipids Stay hydrated with water tracking Track your mood & energy levels Macro calculator Calculate your ideal fat, protein & carb intake Set any goal: weight loss, maintenance or weight gain Your macros update based on your progress Progress Monitor your macros, water intake, mood & energy Body weight, body fat and body measurements Ketones, blood glucose & lipids Evidence-based content Expert articles to help you make informed choices Guides & free diet plans New daily content And so much more...! Complete Keto Diet guide Integrated shopping basket Restaurants & guide to eating out Free Download App Store Google Play App Store Also available on Google Play Google Play Also available on App Store

Post-Workout Nutrition and Nutrient Timing Contrary to common beliefs, nutrient timing is not as important as people think. It shouldn't be the main focus for those who just want to look and feel better. So unless you aim for significant muscle gain or you are an athlete, you won't need to worry about nutrient timing. It's simple: if you want to lose body fat, you need to stay in calorie deficit (use your body fat for energy). If you want to gain muscles, you need to be in calorie surplus. You should be aiming for macronutrients that fit your individual needs (check our keto calculator for more details). Other factors that play a role in muscle gain are listed in this post: adequate protein intake, calorie surplus, proper training and resting. Carbs and Ketogenic Nutrition A common belief is that post-workout meals have to be high in carbs. The reason for this belief is that a meal high in carbohydrates will increase insulin which will increase amino acid uptake and promote muscle protein synthesis. However, loading your body with large amounts of post-workout carbs is not as effective as you may think. In fact, to get the maximal effect of protein synthesis, you only need a small amount of insulin. This doesn't mean you should avoid carbs altogether. Depending on the type of exercise, you may benefit from small carb-ups. Just keep in mind that if you include extra carbs, time them wisely round your workouts or later in the day rather than having a high-carb breakfast meal. Protein and Ketogenic Nutrition The primary factor in muscle protein synthesis is your amino acid intake, specifically leucine. Leucine is an essential amino acid that triggers muscle protein synthesis. It has been shown that blood levels of leucine increase when in a keto-adapted state (protein-sparing effect of ketogenic diets). You don't need to over-consume protein to benefit from muscle protein synthesis - just eat adequate amounts to fit your needs. What actually maximises muscle anabolism after resistance exercise is leucine and not the insulin response if you were to eat carbs. Fat and Ketogenic Nutrition The ketogenic diet is a high-fat diet. However, it is not recommended to eat high-fat meals immediately after a workout. A high-fat meal would slow digestion of post-workout protein intake - this is not desirable for weight loss or muscle gain. More details are included in this post: How Much Fat on a Ketogenic Diet?

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Martina Slajerova Creator of KetoDietApp.com I changed the way I ate in 2011, when I was diagnosed with Hashimoto’s, an autoimmune disease that affects the thyroid. I had no energy, and I found it more and more difficult to maintain a healthy weight. That’s when I decided to quit sugar, grains, and processed foods, and to start following a whole-foods-based ketogenic approach to food. More posts by Martina Slajerova Martina Slajerova About the Reviewer This article has been reviewed by Franziska Spritzler, RD, CDE who is a qualified expert. At KetoDiet we work with a team of health professionals to ensure accurate and up-to-date information. You can find out more on the About us page.