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Not all omega–6s are pro-inflammatory (for example, GLA is an omega–6 fatty acid found in evening primrose oil and has been shown to reduce inflammation)(12). If this is your case, you might want to try it in powder form​ instead of oil form. Dark leafy greens, nuts, avocados and seeds are all keto-friendly foods that are high in both magnesium and potassium. 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. Increased Heart Rate (Heart palpitations) Another side-effect that people who begin with keto diet report are heart palpitations. Dandelion Root Dandelion has properties that stimulate the gallbladder to produce more bile, which helps you digest and absorb fatty acids (5). Prebiotic Fiber and Probiotics You’ve probably heard about probiotics and prebiotics, but what are they exactly?  “Probiotics are mostly bacteria, which assist in the maintenance of the natural balance of microorganisms (microflora) in the intestines. When you don’t have adequate amounts of collagen available, your skin becomes thin and dry, your nails appear brittle, your bones become frail, and your muscles don’t grow the way they’re supposed to.

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In contrast to this, keto diet has shown many therapeutic uses including improved skin quality and reduced acne (34). 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. A few months ago, I started doing Brazilian Jiu-Jitsu and working out, which of course entailed packing on muscle. Read the ingredients list to make sure it's all keto-friendly.

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On a ketogenic diet, it may be even more difficult to meet your magnesium needs, as many magnesium-rich foods like beans and fruits are also high in carbs. As ketogenic diet is traditionally initiated with a period of fasting and fluid restriction, dehydration is a logical adverse effect (10).

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However, you might need to supplement it in order to make sure you do not become deficient. However, research shows that magnesium sulfate is effective at reducing pain associated with spinal anesthesia, so you could use it for pain relief but taking too much has been linked to headaches (26). #7. So, it’s no wonder there’s a huge increase in keto supplements. Not all omega–6s are pro-inflammatory (for example, GLA is an omega–6 fatty acid found in evening primrose oil and has been shown to reduce inflammation)(12). Additionally, athletes following a keto diet may experience even greater fluid and electrolyte losses through sweating (22). It also turns these fats into ketones in addition to the fats that you are already eating from your diet to turn you into a fat-burning (not storing) machine. It’s readily available in nuts and greens, but the best way to get it is supplementing. Heck, exercise can be challenging no matter what type of diet you follow. Let’s take a look at five keto-approved functional foods and the eight most popular keto supplements you may want to try, based on your individual needs. Our recommendation for those bodybuilding during ketosis would be to eat high protein meals 3 hours before and 1-2 hours after your vigorous workout to optimize muscle growth.