Also, what are the benefits of a carb up while in a TKD before a workout besides an increase in energy?

real studies, I doubt it.

>>Also, what are the benefits of a carb up while in a TKD before a workout besides an increase in energy?

If you are in ketosis, then you probably have almost zero carbs stored in your muscles for use in anaerobic activity, the carbs gives your muscles glycogen to use for weightlifting, if you ingest it just before you workout.. you may also get a sugar high from the insulin release.. just make sure your eating high GI carbs,, (not fruit)..

>>For me, I feel like I had just as much energy as before I started the diet.....so could I drop the crab up....
I dunno about that,, are you sure your eating low enuff carbs? If I didnt carb up, I can barely start the second set, since I have no glycogen left in my muscles,, you should REALLY notice a difference with or without the carb up.. if you dont, and you can complete a full workout without a carb up, then I think you must be taking in a lot more than 30 or 40 grams of carbs/day..

I notice the keto affecting me in the workouts alittle..but I'm still progressing in weight and reps each workout.