Blog | Strength | Training Mastering the Power Athlete Anabolic Diet

Author / Ben Skutnik

3 - 5 minutes read

How Strength Athletes Can Adapt to Low-Carb Nutrition for Peak Gains.

With thousands of athletes adopting the Power Athlete Anabolic Diet, many experience an initial drop in performance. If you’re moving from a high-carb diet, your body needs time to adjust. Dr. Andrew Koutnik’s research offers key insights on how to optimize adaptation, hydration, and training fuel for maximal anabolic gains.

Dr. Koutnik’s study analyzed how low-carb vs. high-carb diets impact athletes fueling with minimal carbohydrates. The research showed that it takes about four weeks for the low-carb group to achieve stable blood glucose levels.

Key takeaways for transitioning athletes:

The first few weeks may feel rough—your body is shifting to fat as fuel.
Strict adherence is crucial—cheat meals will disrupt adaptation.
Commit to one month of consistency for best results.

Hydration & Electrolytes: The Secret to Sustained Performance

Low-carb diets can lead to increased fluid loss due to lower carbohydrate intake. With that loss comes depletion of key minerals like sodium, which is essential for muscle contraction and endurance.

How to Stay Hydrated & Maintain Electrolytes

Drink half your body weight in ounces (e.g., 200 lbs = 100 oz water).
Supplement with 1-2g of iodized salt daily to offset sodium loss.
Use electrolyte supplements like LMNT to prevent muscle cramps.

Do You Need Carbs During Training?

Traditional sports nutrition suggests 60-120g of carbs per hour, but Dr. Koutnik’s research found that only ~10g/hr was enough to maintain performance in elite cyclists riding for nearly two hours.

What This Means for You

For strength training or BJJ, intra-workout carbs are unnecessary.
If you feel fatigued, check hydration first before reaching for carbs.
For endurance events, small carb intake (~10g/hr) can help without breaking ketosis.

Join the Community & Get Expert Guidance

Transitioning to the Power Athlete Anabolic Diet is a challenge—mentally and physically. Surround yourself with a support system to stay on track.

Where to Get Help

Purchase the Anabolic Protocol and join our exclusive Power Athlete Discord community for support from like-minded athletes.
Get a Nutrition Consultation to personalize your diet for peak performance.

Final Thoughts: Optimize Your Nutrition for Strength & Performance

Success with the Power Athlete Anabolic Diet comes down to patience, hydration, and fueling smartly. Stick to the plan for at least one month, keep electrolytes in check, and avoid unnecessary carbs during training.

References: Prins, P. J., Noakes, T. D., Buga, A., Gerhart, H. D., Cobb, B. M., D’Agostino, D. P., … & Koutnik, A. P. (2025). Carbohydrate Ingestion Eliminates Hypoglycemia & Improves Endurance Exercise Performance in Triathletes Adapted to Very Low & High Carbohydrate Isocaloric Diets. American Journal of Physiology-Cell Physiology.

Ben Skutnik

Ben, a former All-American swimmer at the Division III level, discovered a passion for training and performance that led him to earn an M.S. in Exercise Physiology from Kansas State and pursue a Ph.D. in Human Performance at Indiana University. Along the way, he coached swimmers to National and Olympic Trials and served as a strength coach for post-grad Olympians. Now a clinical faculty member at the University of Louisville, Ben combines teaching, sports science, and shaping the next generation of strength and conditioning coaches.