How CrossFitters can Strategically Use Keto for Power, Stamina and Metabolic Benefits
CrossFit is a fun way for anyone looking to push themselves physically while improving their body composition. CrossFit places great emphasis on being competent at a wide range of physical skills like endurance, strength, power, speed, and coordination. This is done by performing challenging workouts that test different facets of athleticism. In order for CrossFitters to be prepared for these intense workouts, their nutrition and recovery programs must be on point or they run the risk of crashing during their WOD. CrossFitters can turn to strategic use of a ketogenic-friendly diet or ketone-boosting supplement with products like PrimaForce BHB for potential performance-enhancing benefits. By intelligently using supplements, CrossFitters can increase cellular energy levels, allocate more efficient use of bioenergetic substrates, and lose body fat all while maintaining strength levels.
Increased ATP (Adenosine Triphosphate): For power and strength movements commonly used in CrossFit like Thrusters, Power Cleans, and Box Jumps, the primary energy system fueling this effort is the ATP-PCr system. This system relies on stored levels of ATP (the body’s useable form of energy) and Creatine in our cells. Studies have shown that 100 grams of ketone bodies like 3-hydroxybutyrate can yield 10.5 grams compared to 8.6 grams yielded by 100 grams of glucose.[1] In other words, ditch the sugar!
When ketone bodies are present in our blood stream, our muscles and brain have an easy time uptaking this fuel source compared to others as an evolutionary response to starvation. This makes ketone supplementation a fast and efficient way of potentially increasing ATP stores for more explosive power cleans.
Fat Adaptation: Ketogenic diets can aid with fat adaptation which results in the body becoming more efficient at breaking down and using fat as a fuel source for a longer period of time, and at relatively higher intensities. What this means for CrossFitters is that their bodies become better fat-burning machines, allowing them to spare more muscle glycogen for when they really need to use it for high intensity exercises. Because CrossFit combines so many different components of fitness – both the aerobic and the anaerobic – sparing muscle glycogen is a luxury for getting through a tough WOD. In fact, many athletes that place a premium on peak conditioning have begun experimenting with the concept of training on low-carb diets to enhance this fat-burning efficiency.
Lose Fat, Keep Strength: One of the primary reasons people initially take up CrossFit is to improve body composition. A study on elite gymnasts compared the effects of a ketogenic diet with a typical Western diet on performance measurements and body composition. The strength tests consisted of gymnastic movements that are also commonly found in CrossFit like push-ups, dips, and pull-ups. The study revealed that there were no significant differences between the ketogenic diet and Western diet group on the strength tests. The ketogenic diet group, however, did show a decrease in body weight and fat mass compared to the Western diet group. [2]
So, what does this mean if you’re a CrossFitter? Improve your physique with a keto-friendly diet. Or reap many of the benefits of a keto diet by using a keto supplement like PrimaForce BHB about 30 minutes before working out to increase ATP levels, improve your body’s use of fuel sources, and preserve strength gains.
References
[1] Metabolic Effects of the Very-Low-Carbohydrate Diets: Misunderstood “Villains” of Human Metabolism
[2] Paoli, A., Grimaldi, K., D’Agostino, D., Cenci, L., Moro, T., Bianco, A., & Palma, A. (2012). Ketogenic diet does not affect strength performance in elite artistic gymnasts. Journal of the International Society of Sports Nutrition, 9(1), 34. doi:10.1186/1550-2783-9-34
