Many times people argue whether physical performance is affected when one adopts the ketogenic diet. Well, not in the long run. In immediate terms, you may notice a small drop in your physical performance, but this will cease to be true as you continue to replenish fluids, electrolytes, and adapt to your fat intake.
Many studies have been done on exercise. One study was done with trained cyclists who were on a ketogenic diet for four weeks. The results showed that aerobic performance was not compromised in any way, and their muscle mass was the same as when they started the study.
Their bodies adapted to ketosis, limiting glucose and glycogen stores, and using fat as their predominant energy source.
There was another study involving eight professional gymnasts with the same results. Both groups were fed a strict diet of green vegetables, protein, and high-quality fats. So, even if you are doing large amounts of cardio, a ketogenic diet has been tested and accepted over and over again.
The only real-time that ketosis can give you a loss of performance in exercises or sports that require explosive action. If you need a bit of a boost in your performance, you can make a “carb-up” eating between 25 and 50 grams. Carbohydrate about 30 minutes before your workout.