PRECERPT: Grandma's Ninja Training Diary: Not All Low-Carb Diets Are the Same

 

a precerpt (excerpt prior to publication) from Grandma's Ninja Training Diary:

Ninja Training and the Truth About Low-Carb Diets

Once I started serious ninja training, diet became important, and the first thing I learned is that not all low-carb diets are alike. Cutting carbs is easy in theory—just avoid bread, rice, and sugar, right? But when your body is being pushed to its limits in training, the details of your nutrition matter more than ever.

At first, I made the rookie mistake of assuming all low-carb plans were interchangeable. I experimented with keto, where fats dominate the plate, only to find my energy levels crashing during high-intensity workouts. I tried paleo, focusing on whole foods but still struggled to balance endurance and strength. It turned out that different low-carb approaches serve different goals—and not all of them align with the demands of serious physical training.

The Problem with Blanket "Low-Carb" Labels

The phrase "low-carb diet" gets thrown around a lot, but it can mean drastically different things. Some emphasize high-fat intake (like keto), some prioritize lean proteins (like Dukan), and others focus on slow-burning carbs and nutrient-dense foods (like primal eating). The right choice depends on your activity level, recovery needs, and how your body responds to different fuel sources.

For intense martial arts training, I needed quick recovery and sustained energy. A pure keto diet, with its strict carb limits, left me sluggish and unable to perform explosive movements. My body simply wasn’t replenishing glycogen stores fast enough. On the other hand, a more balanced low-carb approach—one that included targeted carb intake around workouts—gave me the endurance and strength I needed.

Fine-Tuning for Strength, Agility, and Endurance

Through trial and error (and a lot of post-training muscle soreness), I found a few key strategies that made a difference:

1. Carb Timing Matters – Instead of avoiding carbs completely, I started consuming them strategically. A moderate amount of slow-digesting carbs (like sweet potatoes or quinoa) before training gave me better endurance, while a small amount of fast-absorbing carbs (like fruit) post-workout helped with recovery.

2. Protein is Non-Negotiable – Strength training and martial arts demand muscle repair. I upped my intake of lean meats, fish, and eggs while balancing it with healthy fats like avocados and nuts.

3. Electrolytes Are Key – A low-carb diet can deplete electrolytes quickly, leading to fatigue and cramping. I learned to prioritize magnesium, potassium, and sodium through food and supplements.

4. Quality Over Macros – Rather than obsessing over hitting exact macro ratios, I focused on nutrient-dense whole foods. The source of calories mattered just as much as the numbers.

The Takeaway

Low-carb dieting isn’t one-size-fits-all, especially when physical performance is at stake. For serious training, it’s not just about cutting carbs—it’s about using them strategically to fuel endurance, power, and recovery. By fine-tuning my approach, I found a balance that supported my ninja training without sacrificing energy or strength.

Whether you’re training for martial arts, weightlifting, or endurance sports, the key is to listen to your body and adjust accordingly. The best diet isn’t just low-carb—it’s the one that fuels your goals.

Read more precerpts from Grandma's Ninja Training Diary and related posts HERE.

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