If you’re ready to feel fitter, look better and recover faster, consider these tips to help you transition to a low-carb way of eating while optimising your sporting performance.

Don’t compare yourself to others.

While one person can easily tolerate 75–100g of carbs a day, you may find that 26g instead of 25g immediately affects your glucose levels and leaves you feeling lethargic and unwell. This isn’t a one-sizefits-all approach – find what works best for you through trial and error. This takes time and is often very frustrating for athletes. Hang in there; it will be worth it.

Stay hydrated.

Dehydration can severely limit endurance and strength output. A common mistake people make with a low-carb diet is not increasing their water intake. Drinking more water will ensure you maintain optimal hydration status. Aim for at least eight glasses a day, if not more on days when you’re exercising with intensity.

Monitor your electrolyte levels.

Supplementing with essential electrolytes is a solution for those who exercise with intensity and need to maintain optimal muscle contractions and blood pressure. Common symptoms of low potassium and/ or sodium intake include weakness, fatigue, headaches and cramps, which negatively interfere with your exercise regime.

Evaluate your intake of fats and protein.

If you’re struggling to get through your workouts and feeling excessively lethargic between sessions, check your total dietary fat intake. As with any standard diet plan, when you lower your food intake too drastically, it results in low energy. One mistake some keto dieters make is eating too much protein and not enough fat – if you don’t eat enough total fats each day, it can be problematic for your energy levels. Protein should not go above 30% of your overall daily calorie intake. On the flip side, not eating enough protein can also be problematic – it’s necessary for rebuilding and repairing muscle tissues. Without it, you’ll likely experience fatigue and poor performance. Don’t obsess over it but aim to get your protein intake as close to optimal as possible.

Time your carbs wisely.

If you’re engaging in intense exercise during the week, you might feel better having a few extra healthy carbs here and there. After a tough afternoon session, add some sweet potato or butternut to your dinner, or a bowl of berries with full-cream yoghurt as dessert. For those embarking on long runs/rides and needing a little pre-exercise boost, try a couple of spoons of nut butter, on its own or with a few seed crackers. If you can’t face eating, try a home-made low-carb smoothie with avo, greens, berries, yoghurt and nuts, or a carb-friendly chocolate milkshake (fullcream milk or coconut milk with cocoa and a spoon of stevia or xylitol). Eating healthy carbs just before your workout session or race event can give you that little boost you need and dramatically increase muscular contraction force.