Supplements and Ketogenic Diets – Facts and Myths

Suggested supplements that work well with all ketogenic diets (SKD, TKD, CKD)

 

Although not strictly necessary, most supplements and Keto work very well together.

The only thing you have to be mindful of is the actual carbohydrate content of  your supplements. Prefer those that contain very little or no carbs.

Protein Powders

Although not really needed if you are meeting your suggested protein intake with whole foods, Protein Powders (whey, beef, casein) are a quick and convenient way to increase protein intake. Aim for whey shakes that have less than 5g carbs per serving. Darthluiggi suggest between 20 to 25g Protein before your strength training sessions.

  1. Zero Carb Isopure -0g carbs-
  2. VPX Zero Carb SRO -0g carbs-
  3. ON Platinum Hydrowhey -2g carbs-
  4. Quest Protein -2g carbs-
Notes on quality of proteins and brands

Before you buy any brand of protein (or any other supplement), check for the reputation or effectiveness of the brand. There have been various cases in which the product does not deliver as marketed. For notable cases, read up these posts:

 

Pre-workout Supplements

The best and “must have” supplement for serious muscle building is Creatine Monohydrate. Along with it, any supplement that contains Caffeine may help you focus and train hard.

 

  • Creatine. If there is one supplement you should be taking, is Creatine. Yes, it works perfectly well with keto. No, it does not require carbs to function properly, nor you have to “load” it for it to work. Note that some people may be non-responders. It can cause water retention on some people, but really is not consequential for keto as you are probably losing water. Remember, you are aiming for fat loss, not total weight loss.

According to the International Society of Sports Nutrition, creatine (monohydrate) is the most effective ergogenic (performance-enhancing) nutritional supplement currently available to athletes for increasing high-intensity exercise capacity and lean body mass during training. Source:Examine.com

 

“What does creatine do? In a very simplistic manner, creatine becomes a stored form of energy that can be accessed quickly by your body (faster than say, glucose). People who lift weights take creatine as it lets them eke out an extra rep or two when lifting. Yet creatine is far more useful than that. Creatine itself aids in cellular function. While research is still ongoing, it has been implicated in helping with depression, helping against neurological diseases, exerting membrane protective effects, anti-diabetic, and cognitive benefits.” – Sol Orwell, co-founder of Examine.com

 

More info: Creatine supplementation with specific view to exercise/sports performance: an update

  1. DYMATIZE Creatine
  2. Optimum Nutrition Creatine
  3. PRIMAFORCE Creatine

 

  • Caffeine. Be it your regular black cup of coffee or caffeine pills. Most pre-workouts have caffeine included as an ingredient. Caffeine is a compound that is seen as ‘anti-sleep’, by mimicking and blocking a molecule that induces sleepiness known as adenosine. Over a short (2 week) period of usage, it is a potent stimulant and fat burner; these effects, alongside some others, fade with time. Source: Examine.com
  1. PROLAB Caffeine

 

  • MCT (Medium Chain Triglyceride) Oil. Quick energy for a workout. When MCT oil is metabolized in the body, it behaves more like a carbohydrate than a fat. Unlike other fats, MCT oil does not go through the lymphatic system. Instead, it is transported directly to the liver where it is metabolized so it releases energy like a carbohydrate and creates lots of ketones (which can be used for fuel) in the process. Due to the reduced chain length, MCTs are absorbed and then metabolized very rapidly. They are very efficiently converted into fuel for immediate use, instead of being stored as fat. They are used as energy much faster than glucose and have over twice the calories per gram, making them an excellent energy source during intense exercise.

Medium-chain triglycerides are generally considered a good biologically inert source of energy that the human body finds reasonably easy to metabolize. They have potentially beneficial attributes in protein metabolism but may be contraindicated in some situations due to their tendency to induce ketogenesis. Due to their ability to be absorbed rapidly by the body, medium-chain triglycerides have found use in the treatment of a variety of malabsorption ailments.

Sources: Wikipedia ; Nutrition Review

  1. KetoSports KetOil
  2. KetoSports Keto8
  3. KetoSports MCT Powder
  4. Quest MCT Oil Powder

 

  • Ketone Salts – Beta Hydroxy Butyrate. Ketone bodies (ketones) are energy sources that are produced and burned under special metabolic conditions such as starvation and high fat (ketogenic diets). Ketones are a super fuel that can be efficiently used by the muscles and the brain, where they generate more energy (ATP) per unit of oxygen consumed than do carbohydrates, protein, or fat.
  1. Ketosports KetoCaNa – Exogenous ketone body beta-hydroxybutrate (BHB) in powdered sodium and calcium salt form.
  2. Ketosports KetoForce – Exogenous ketone body beta-hydroxybutrate (BHB) in sodium and potassium salt form.
  3. Perfect Keto – Exogenous ketone body beta-hydroxybutrate (BHB) in sodium and potassium salt form.
  4. Granite Supplements Keto Factor X – Great Intra-workout formula with BHB
  5. Engaged4performance LUCID – NOOTROPICS & KETONES to help you INCREASE FOCUS, SUPPORT MEMORY, and stay MENTALLY DRIVEN all day.

 

RECCOMENDED PRE-WORKOUT MIX (with Luis Villasenor (aka Darthluiggi) and Shawn Well’s suggestions)

INGREDIENT AND EXPLANATION (In order of importance) EFFECTIVE DOSAGE (in grams) SUGGESTED BRAND
Caffeine Anhydrous 0.2 to 0.6 PROLAB
Theacrine 0.125 when paired with 0.2 caffeine PRIMA FORCE
Creatine Monohydrate 3 to 5 (3 for women, 5 for men) PRIMAFORCE
Beta Alanine (carnoSyn) 3.2 PRIMAFORCE
Citrulline Malate 8 PRIMAFORCE
L-Carnitine Tartrate 2 to 4 PRIMAFORCE
L-Taurine 0.5 to 2 PRIMAFORCE
L-Tyrosine 3 NOW FOODS
Betaine-Anhydrous (also known as Trimethylglycine) 2.5 NOW FOODS
Glycerol MonoStearate 1 to 3 CONTROLLED LABS
Agmatine Sulfate 1 PRIMAFORCE
Beta-Hydroxybutyrate (BHB) Salts 6 to 12 KETOSPORTS

 

 

 

Suggested Brands for Pre-workout Supplements (hand picked by @darthluiggi) – with ingredients that work.

  1. Granite Supplements Keto Factor X Intra-Workout MIXED with Granite Supplements Arc Reactor Pre-Workout – Darthluiggi’s current favorite, has almost anything!
  2. Old School Labs VINTAGE BLAST – great combination of ingredients.
  3. Optimum Nutrition Platinum PRE  – a great pre-workout formula.
  4. Optimum Nutrition Gold Standard – similar to Platinum PRE, but with less caffeine and less citrulline.
  5. VPX NO-Shotgun – A little bit of everything, even has some protein in it.

 

THE “KETOGAINS COFFEE” PRE-WORKOUT MIX (KGCTM):

 

  • 200mg Caffeine (or strong, black coffee)
  • 1 to 2 Tbsp MCT or Coconut Oil for 15 to 30g Fat
  • 1 to 2g of sodium
Optional add inns for Ketogains Coffee:

 

  • 5-15g Glucose / Dextrose / Maltodextrin or Karo TM brand Syrup – For TKD (Targeted Ketogenic Diet)
  • 20-30g protein, from any zero carb whey protein of your choice.
  • 2.5 to 5g Creatine Monohydrate
  • 150 to 200 mg Theacrine
Take very hot, 20 minutes pre-workout; note that you need to blend the protein separately or it may clump when mixed with hot beverages.

Other Supplements Worth Checking

 

  • Multivitamins  The essential vitamins and minerals are a group of 24 vitamins (organic compounds containing carbon molecules) or minerals (elements on the periodic table). They are all vital to life, and all can be consumed via food. Found in multivitamins, it is wise to supplement those you underconsume. – @darthluiggi’s pick is Controlled Labs Orange Triad.

 

  • Omega 3 Fish Oil – Fish oil provides a variety of benefits when supplemented, particularly when the ratio of omega-3 and omega-6 fatty acids in the body is almost equal (1:1). The average diet (red meat, eggs, and so forth) are high in omega-6 fatty acids, which is why fish oil is recommended (to balance the ratio). @darthluiggi likes Intelligent Labs Ultra Pure Omega3.

 

  • Vitamin D – Supplemental vitamin D is associated with a wide range of benefits, including increased Cognition, immune health, bone health and well-being. Supplementation can also reduce the risks of cancer, heart disease, diabetes and multiple sclerosis. People deficient in vitamin D may also experience increased Testosterone levels after supplementation. @darthluiggi uses NOW FOODS Vitamin D-3.

 

  • Choline – Choline is a molecule mostly used for either its cognitive boosting properties (turning into acetylcholine, the learning neurotransmitter) or as a liver health agent, able to reduce fatty liver buildup. Found in high amounts in eggs, the yolks in particular. –  @darthluiggi suggests PRIMAFORCE Choline.

 

  • Zinc – Zinc is an essential mineral involved in regulating many enzymes. It is an antioxidant and immune-boosting supplement. Zinc is most commonly supplemented to reduce the frequency of illness and to support optimal levels of testosterone. –  @darthluiggi uses NOW Zinc or also suggests Optimum Nutrition ZMA (Zinc, Magnessium and Vitamin B blend).

 

  • Magnesium  – Magnesium is a dietary mineral. Magnesium deficiencies are the second most common deficiency in developed countries, the first being Vitamin D. A lack of magnesium will raise blood pressure and reduce insulin sensitivity. @darthluiggi suggests NOW FOODS Magnesium Citrate.

 

  • Potassium – a mineral found in varying amounts in almost all foods. Vegetables, especially green leafy varieties, are generally our richest sources of potassium. Along with sodium, chloride, calcium, and magnesium, potassium is an electrolyte, meaning that it helps to conduct electrical charges in the body. Like all the other electrolytes, our bodies have evolved elaborate systems to control blood levels in a narrow range. This is good news since normal levels of potassium are absolutely critical to life — if potassium levels get too high or too low, the heart and nervous system completely shut down. Luckily, most of us are able to obtain enough potassium from foods to meet our most basic needs. But since just meeting a minimal intake need is not a recipe for health, many people often fail to obtain optimal amounts of this nutrient, and pay a health cost for it. – if you are not eating enough green veggies / avocado, a good way to add Potassium to your diet is with Morton’s Iodized salt.

 

  • Sodium – In humans, sodium is an essential nutrient that regulates blood volume, blood pressure, osmotic equilibrium and pH; the minimum physiological requirement for sodium is 500 milligrams per day. A known effect of ketogenic diets is a decrease in blood pressure, most likely due to sodium excretion and water loss. In individuals with high blood pressure (hypertension), this may be beneficial. Individuals with normal blood pressure may suffer from ‘orthostatic hypotension’ which is lightheadedness which occurs when moving from a sitting to standing posture. The inclusion of sufficient electrolytes appears to be able to prevent symptoms of fatigue, nausea and hypotension. An easy way to add sodium to your diet is with Broth / Bouillon or with Colored Salt, such as Himalayan.

 

  • L-Carnitine – L-Carnitine is involved in energy metabolism and mitochondrial protection. It is made in the body, but can also be consumed through food. Supplementation of L-carnitine does not burn fat unless the individual is deficient in L-Carnitine. There are two variations of L-Carnitine: Tartrate (usually referred just as L-Carnitine) and Acetyl L-Carnitine (ALCAR). L-Carnitine Tartrate helps the body convert fat into energy, so it’s typically used by people who are exercising and/or trying to lose weight. The Acetyl L-Carnitine is essentially a processed form of L-Carnitine that can pass the blood-brain barrier to help energize the brain.  For energy and strength training, @darthluiggi recommends PRIMAFORCE L-Carnitine Tartrate.

 

  • Green Tea Extract Pills – Green Tea has been implicated in benefiting almost every organ system in the body. It is cardioprotective, neuroprotective, anti-obesity, anti-carcinogenic, anti-diabetic, anti-artherogenic, liver protective and beneficial for blood vessel health. These beneficial effects are seen in doses present both in green tea itself (as a drink) as well as from a supplemental form.they – @darthluiggi uses NOW FOODS Green Tea Extract.

 

  • Cocoa Extract – Cocoa extract is a bitter mixture with a chocolate taste, made up of xanthine molecules (theobromine and Caffeine) and procyanidins. Supplementing cocoa extract may provide cardiovascular and cognitive benefits through improved blood flow and antioxidant effects. – darthluiggi recommends Healthworks Raw Certified Organic Cacao Powder.

 

  • BCAA’s (Branched Chain Amino Acids) – Branched Chain Amino Acids (BCAAs) are three amino acids with similar structures that beneficially influence the muscles. They can be found in any food containing protein, such as eggs or meat. Supplementation is NOT necessary, unless one is deficient on actual protein intake. We suggest you focus on whole protein sources instead, or at least, use a whey / casein shake.

 

Sources: Examine.com

Fat-Burners

Most fat-burners labelled as thermogenics are a waste of your hard earned money – they are just “glorified” and expensive caffeine pills. The “jolt” you feel by taking them is due to caffeine, which the main ingredient present in most of them.

  • Read up about the efficiency of some brands in this post here.
  • Read up Examine.com take on Fat-Burners here.

About Author

darthluiggi

Amateur natty bodybuilder/powerlifter, marketeer, entrepeneur and all around great guy… Lifting since 1996, ketogenic since 2001.