Post Weight-Lifting (and HIIT) Fuel under Ketosis – Fat Protein Strawberry Shake
There are many keto-adapted athletes and lifters who do not consume pre/post-workout meals, but they do their training in a fasted state.
I do it most of the time. I even trained after 24+ hours of IF. And it’s been great. I only did this in ketosis. I don’t know how it’s like to train in a fasted state when you run mostly on carbohydrate metabolism.
When summer comes (like now), how can you just ignore the strawberries that winkle at you every time you pass the corner near your local market?
This is my simple recipe of strawberry protein shake that I consume after my Big 5 sessions (more details on keto nutrition and performance in Ketone Power). ==>
I have to admit that I’ve been inspired by Phinney and Volek’s book in preparing this fat protein shake. So, thanks guys!
1 cup (27g) of isolated whey powder
1.5 tsp of potato starch
2 tsp of coconut flakes
100g of plain yoghurt
I also added coconut oil (1 tsp) and some heavy cream as you can see in the following image.
Here’s the end result:
I added the coconut oil to enhance ketosis (because ketone production is diminished while working out) and I also added the potato starch because it’s a good way to consume it raw and avoid tasting it (some people do not like its taste).
The carb content is ~15g of net carbs and if you’ve just finished your heavy lifting or HIIT routine, it will not impact your LCHF or keto nutrition at all.
What do you think?