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It will definitely get you awesome results fast, but since most people are used to eating a high-carb diet it does present a few challenges—namely, the keto flu, low energy levels, and nutrient deficiencies. Axe, who says days 2 and 3 were also the hardest for him the first time he tried keto. "Every body is different," he assures me. "Some people feel better by day 5, others take two weeks." Day 4: Grabbing lunch out has been successful thus far. It’s very thin, and on one end there’s a small square of paper (this is the end you dip in the urine). Magnesium plays a role in sleep regulation, as it has a general calming effect, so it might be a good idea to take it before bedtime.

Sodium and potassium exist in tight correlation and your body generally does a very good job at maintaining the balance between them, but you still need to get enough of both. Supplements to Boost Athletic Performance Athletes looking to boost performance while on a ketogenic diet may benefit from taking the following supplements: Creatine monohydrate: Creatine monohydrate is an extensively researched dietary supplement that has been shown to promote muscle gain, improve exercise performance and increase strength (23, 24). Kettle and Fire Beef Bone Broth contains: 6 grams of protein, 0 grams of fat, and 2 grams of carbs per serving. The taste isn't too shabby either! mail-forward FREE E-BOOK: How To Quickly Get Into Ketosis Reintroducing Carbs into Your Diet  This is maybe the most controversial aspect of ketosis for bodybuilding, but it’s nonetheless one you should consider. The only problem is that there are too many to choose from (and not all are good for different keto'ers).

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But replacing your lost sodium is critical, especially when you're working out." As for the other two electrolytes, meet your new best friends: avocados, greens, and nuts. "I suggest you eat 1-2 avocados per day," Wittrock says. "Green leafy vegetables are also a great source of both potassium and magnesium." The fattiest nuts and seeds, like almonds, pistachios, pecans, walnuts, and pumpkin seeds, also happen to be the ones that contain the most magnesium. Some simple solutions against low blood sugar are drinking plenty of water, increasing meals frequency and oral magnesium supplements (20). #7.

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Upping your omega-3 intake can counteract this and offer a ton of other health benefits. Electrolytes: Sodium, Potassium, Calcium, Magnesium One of the biggest concerns with drastically reducing your carb consumption is not getting enough electrolytes.

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Many people experience the keto flu during this period. Here are some other ways keto supplements can help: They reduce nutritional deficiencies such as a lack of vitamin and minerals during the transition into ketosis, which can help minimize keto flu symptoms. So we whiddled the list down to the 14 best that are easy, effective, and simple to incorporate into your lifestyle. HMB has anti catabolic effects, meaning it helps fight the breakdown of your muscles. Sometimes, a pure fat source, such as MCT oil, is a superior way to get calories, either as a straight supplement or mixed into a shake or your coffee.