Weightlifting on a Low Carb Diet

Low carb diets are tricky beasts. On one hand, they are incredibly efficient for losing weight. On the other, they are brutal when it comes to prolonged endurance, which can make both weight training and cardiovascular workouts more challenging. Low carb diets also deplete the body's glycogen stores, "deflating" the muscles and playing psychological tricks on the lifter, as he no longer looks as muscular as did prior to going low-carb. However, with proper guidance, a low-carb plan can work in the weightroom.

Low-carb lifting drawbacks

At first it would seem that low carb diets are incompatible with the weight room. After all, you look and feel smaller, are unable to get a "pump" in your muscles, do not want to even think about performing cardio and might even suffer losses in limit strength. However, most of these items can be remedied with the proper strategies.

Low-carb postworkout nutrition

One of the most important time periods for the weightlifter is immediately following the workout. This is called the "post-workout window" and is the period where sizable quantities of rapidly-digestible food should be consumed to halt muscle breakdown and begin the process of repair. However, most post-workout strategies revolve around fast-digesting carbohydrates, which are clearly off-limits to the low-carb dieter. So, how to solve this dilemma? Use a mixture of fast-absorbed whey protein to stop muscle breakdown. Combine this with 20 to 40g of glutamine (which the body can use to refill glycogen stores), 10 to 15g of leucine (useful for spiking insulin in the absence of carbs), and 10 to 15g of glycine (to relax the nervous system after training).

Gain muscle faster, recover quicker, and avoid some of the rigors associated with a low-carb diet by employing this low-carb post-workout strategy.

Low-carb weight room tips

Understand that where your glycogen stores are reduced (as glycogen is mainly generated from carbohydrate technique), your ability to workout endlessly will be severely compromised. The aforementioned post-workout strategy will help somewhat, but you will still need to modify your workout strategy in the weightroom.

First of all, you should stop using short rest periods. When on a low-carb diet, rest as long as you must to feel refreshed between, whether that is one minute or five. Additionally, perform no more than twelve to fifteen sets during the workout. As you might be performing far less volume than you are used to, be sure to make every set count by lifting with as much intensity as you can muster.

Additionally, those that perform cardio after their lifting will want to keep to low-intensity work (no greater than 60% of max heartrate). Anything greater will tap into the already diminished glycogen stores, which are already compromised by the lifting and the diet.

All in all, however, by using a low-carb post-workout strategy, lengthening rest periods, keeping to minimum number of sets, and curtailing cardio, your low-carb diet can prove quite effective in the iron game.