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For potassium, try leafy greens, nuts, and avocados (9). Summary Athletes following a ketogenic diet may benefit from certain supplements that preserve muscle mass, boost performance and prevent fatigue. Now at the halfway mark, I feel like I've gotten this keto meal-planning thing down—even if the food isn't everything I hoped and dreamed. (More on that below). Exogenous ketones (26) are a healthy “shortcut” to getting there. HMB (beta-hydroxy beta-methylbutyrate): HMB may help decrease muscle loss and increase muscle mass, especially in those who are just beginning an exercise program or increasing the intensity of their workouts (29, 30).

The most common mistake people make is by treating any keto supplement like a "wonder drug" that will help them shed weight in their sleep. A long-term intake of potassium supplements as potassium chloride of about 3 g per day in addition to intakes from foods has been showed not to have adverse effects.

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I'm shooting for a caloric surplus but I've always seemed to have trouble bulking in the past unless I get a major surplus, particularly with carbs. Axe is totally on board, saying that most café salad bars will have what I need to create a keto meal—a big spinach salad with salmon and avocado, for example.) Keto meals seemed so heavy and rich to me, and it just wasn't how I was used to eating. Zudem nutzen wir diese Daten, um Ihnen Werbung für ähnliche Filme zu zeigen, die Ihnen vielleicht auch gefallen könnten. A slow release version can also help to prevent stomach upset. Simply salting foods or sipping on a broth made with bouillon cubes should cover most people’s increased sodium needs. L-carnitine helps metabolize fat for energy so ketoers will use it as a supplement to get a metabolic boost.

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However, these studies face many limitations and in most cases, the reduced bone mineral content was caused by vitamins deficiency. Supplements can help you get through this transition phase as comfortably as possible. Outside of that, you can only guess if you are in it or not by your body's performance.

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Muscular Cramps Loss of minerals when first starting the keto diet can cause muscle cramps, especially leg cramps, in some people. MAINTAINING YOUR MEMBERSHIP Will my subscription automatically renew? More people—and more athletes—than ever are embracing a very low-carb, high-fat diet and sticking with it for months, or even years, on end. Simply click any of the images above to try Keto Go today! Like I said though, I'm only one person, so I'm gonna leave this up as a sticky for a bit to gather some thoughts from all of you guys before I act upon any of the ideas rattling around in my brain! This mineral boosts energy, protecting your body from everything, and regulating your blood sugar (12).