Is the Keto Diet Decreasing My Gains?
Low-carb, high-fat diets have long been the subject of much debate in the health and wellness community. Proponents claim to experience increased strength and energy, decreased soreness, and faster recovery. Critics are quick to conclude that carbs are necessary for building muscle. Is the keto diet decreasing my gains? The answer to that common question is not exactly straightforward. Whether you’re following keto, paleo, Atkins, or a low-carb Mediterranean diet, you may be deficient in some vital components that you will want to know.
Benefits of High-protein, Low-carb Diets
There are numerous health benefits of high-protein, low-carb diets. Among the claims are reduced risk of heart disease, type 2 diabetes, and chronic degenerative diseases, such as cancer, hypertension, or arthritis. Athletes often tout improved performance, weight loss, and mental focus. Perhaps the greatest benefits come from replacing the highly processed foods often associated with simple carbohydrates with complex carbs like fruits, vegetables, and whole grains in limited quantities. It’s important to note that there is a wide variety of high-protein, low-carb diets. Without close monitoring or professional input, it can be difficult to find the optimal balance.
Limitations of Eating High-protein, Low-carb
In certain cases, Keto diets can negatively impact your health. The most significant limitations of eating high-protein, low-carb are deficiencies in some key nutrients. Excluding food groups like dairy can lead to a loss of calcium, for example. Since carbohydrates provide energy, elimination or significant reduction of your carb intake can lead to loss of energy or mental clarity. The most widely recommended approach by the nutrition and wellness community is a well-balanced diet rich in a variety of food sources.
Restricting carbs can also negatively affect your ability to build muscle. Athletes typically use carbohydrates as their main source of energy to fuel high-intensity workouts. If the goal is to reduce fat while preserving and building muscle mass, it’s important to consider alternative ways of gaining support.
How Beta-Alanine Supplementation Can Help
Supplementing is a critical component of a high-protein, low-carb diet. There are a variety of supplements that can help replenish the nutritional deficits that may occur. Athletes should specifically look for supplements that boost athletic performance.
Beta-alanine supplementation can help athletes build better muscle at a faster rate. This occurs because supplementing with beta-alanine increases the body’s carnosine levels. Carnosine is one of the key building blocks for the strengthening and growth of muscle tissue. Athletes looking for strength, speed, stamina, and recovery turn to beta-alanine to support their goals.
Since carbohydrates are the highest dietary source of energy, keto and paleo athletes have an even greater need to boost their performance. Therefore, supplementation with beta-alanine is vital for those with low-carb diets to ensure healthy carnosine levels. Elevated muscle carnosine levels can extend endurance, speed recovery, build muscle strength, sharpen mental focus, and enhance peak performance. CarnoSyn® is the only beta-alanine proven to increase muscle carnosine and improve performance when dosing with 3.2-6.4 grams per day.
Learn more about optimal supplementation for your high-protein, low-carb diet with CarnoSyn®.
TWO WAYS TO GET RESULTS
CarnoSyn® beta-alanine is available in two different forms—instant release and sustained release—offering two ways to dose. SR CarnoSyn® offers the same benefits as instant release CarnoSyn®, but in an advanced delivery system that allows for increased dosing for better results. When used in tandem, the combination of instant release and sustained release gives athletes the ability to stack their dosing for higher quantities of beta-alanine and even more performance gains.
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