Can you do keto and crossfit together? I've seen much debate about this since the rise in popularity of the ketogenic diet. Many contend hotly that a keto diet is NOT a good fit for crossfitters. While others seem to feel that being a fat-burner could be an asset to crossfitters.
Those adamant against mixing keto with crossfit seem to feel carbs are a must for the average cross-fitter. It seems they are convinced that being a sugar-burner is the only way to power through a crossfit workout.
In fact, many of the people that I have seen trying to do keto and crossfit at the same time are doing so at a much higher carb range, 50-100+ net carbs, than I would consider "keto" (I wonder if they remain in ketosis, I know I wouldn't). Or they are doing a boost of carbs timed around their workouts. Again, often in amounts higher than what I consider keto.
I hear their arguments. Glycogen stores, intensity, blah, blah. But still, I wonder...
|I really miss my tractor tire. Unfortunately it didn't make the move from CO.|
It seems to me that keto and crossfit could be a fantastic match for someone like me. Someone very fat-adapted - I've been keto for a year - who likes a good tough workout and has fat stores to spare. I'm not talking an elite crossfitter here (though some theorize there could be value in keto even for them, but that's beyond me). I'm talking just an average Jane doing crossfit to get stronger and more fit and maybe lose a bit of fat.
I'm seriously curious. You know me, that means an experiment!
KETO + CROSSFIT?
My little N=1 keto + crossfit experiment starts October 15th and will go 6 months. I'd like to give it the full 6 months just to truly get a picture of how the two coexist for me. Though, I'll check in and give myself an out at 3 months if it's a disaster and I'm absolutely miserable.
I'm going to start with the Beginner workouts from Firebreather Fitness for the first 21 days and work on learning the basic moves of crossfit. I've called myself a crossfit dabbler for years, so I've done some workouts here and there, but I want to start this out right and reinforce the basics. Then, I may advance to the intermediate workouts or repeat the beginner level. Eventually I will transition to using the WOD's from the Crossfit Journal App at home. Modifying where needed for ability and equipment, though this fitness junkie has a lot of equipment. I currently have no plans to join a crossfit box, but we'll see how it goes.
As far as the keto part it will be steady as she goes with what I've been doing. Dairy-free, 1600-1800 calories, with 30-40 grams TOTAL carbs (don't blame the keto for what the net carbs did ;). Just plain old everyday keto, no upping my carbs, no extra workout timed carbs.
Workout related supplements I'll be utilizing will be: Creatine and my Keto Preworkout. I also like to use my BCAA lemonade recipe if I'm especially sore. All are very low or no carb.
My beginning stats are:
BF 39.3% (using an Omron)
Fasting Glucose 90
Rib Cage 34
Right Mid-Thigh 21.5
Right Mid-Calf 15
Right Mid-Bicep 13.5
Currently I can only do a couple regular push-ups and cannot do a pull-up.
Here's my before shot:
My first set of goals are to do 10 regular push-ups, 2 strict pull-ups, and 10 pistol squats (because of my NOVD I haven't been able to do these for a few years). Not setting any time frame, just as long as it takes.
I'll update with a post here once a month and I'll be tracking the whole experiment on my Twitter (please tell me I'm not the only one still on Twitter...). Using the hashtag #ketolovescrossfit. Positive thinking right? It's going to be great, right?
Will I crash and burn? Will I seriously bonk during tough workouts? Will my energy levels take a dive? Will I feel fueled for a good workout? Will my workout performance feel seriously trashed? Or will I shred fat, get stronger, and feel great? Who knows, but I'm excited to see!