Dante Carrillo
The keto diet is a low-carb, high-fat diet that has gained popularity in recent years for its ability to help with weight loss and increase energy levels. However, those who follow this diet and want to exercise may wonder how to fuel their bodies for optimal performance and recovery. While it was once believed that carbohydrates were critical for workout energy, recent research has shown that this is not the case. On a keto diet, your body relies on ketones from fat for energy, so eating more dietary fat is key to sustained energy levels. Protein is also important, as it provides the body with essential amino acids that aid in muscle growth and recovery. The timing of meals and individual preferences also play a role in peri-workout nutrition, with some people preferring to exercise on an empty stomach while others opt for a full keto-friendly meal. Ultimately, the best approach is to listen to your body and adjust your nutrition accordingly.
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What You'll Learn
You don't need to eat before a keto workout
However, this may come at a cost to your fitness goals. Fasted exercise may cause you to feel dizzy, sluggish, unmotivated, or nauseous, especially if you are engaging in high-intensity interval training (HIIT). These signs suggest that your body isn't fat-adapted yet and needs some pre-workout fuel to achieve peak performance. If your body senses a lack of dietary protein, it may steal it from your muscles, hindering muscle gains and weakening your muscle strength.
If you are fat-adapted, you can exercise on an empty stomach. This is especially true for cardio exercises, as your body can easily tap into its fat stores for energy. However, if you're engaging in weight training, you may want to eat a keto-friendly meal or snack containing protein and fat 1-1.5 hours before your workout. This will ensure you have enough energy to power through your workout without feeling fatigued.
Ultimately, the decision to eat before a keto workout depends on your individual goals and preferences. If you're trying to maximize fat burning, working out in a fasted state may be beneficial. However, if you're looking to build muscle and improve performance, consuming a pre-workout meal or snack containing protein and fat may be more suitable.
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Eat protein and fat before a keto workout
While it is not necessary to eat before a workout on keto, as your body has plenty of stored fuel to burn, some people prefer to eat beforehand to maintain energy and achieve their exercise goals. If you are exercising in the morning, your body's glycogen stores are depleted after your overnight fast, so you will need to tap into your fat stores for energy.
Protein is an important component of pre-workout nutrition, as it gives your muscles the amino acids they need to perform, repair themselves during exercise, and build muscle. It is recommended that you consume 0.4–0.5 grams of protein per kilogram of lean body mass before and after exercise. Whey protein, which comes from dairy, is the fastest-digesting protein powder, and when taken after exercise, it can stimulate muscle-protein synthesis, or the building of new muscle. This matters because muscle-protein synthesis is essential for recovery and preventing sore muscles. If you are lactose intolerant, you can still get the benefits of whey protein by choosing a protein powder containing whey protein isolate, which contains the lowest amounts of lactose.
Fat is another important component of pre-workout nutrition, as it is your primary energy source on a ketogenic diet. Eating more dietary fat is the key to unlocking surging yet sustained energy levels. MCT oil powder, extracted from coconut oil, is a type of healthy fat that is essential for keto dieters. They are easily digestible fats that are proven to raise ketone levels and give you quick and clean sources of energy.
If you are eating a full meal before a workout, be sure to give your body ample time to digest and turn the food into energy. The closer you are to exercising, the lighter your pre-workout snack should be.
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Avoid large meals before a keto workout
While fasting before a keto workout may help your body burn fat, it may not be the best option for everyone. Some people may experience reduced performance, sluggishness, dizziness, nausea, and muscle soreness when working out in a fasted state.
If you're considering a keto diet and want to exercise without fasting, it's important to avoid large meals before your workout. Eating a large, heavy meal before exercising can cause discomfort and sluggishness as your body prioritises blood flow to the digestive system over your muscles. This can negatively impact your performance and cause digestive issues during your workout.
Instead, opt for a smaller, keto-friendly meal or snack before your workout. Include protein-rich foods such as chicken breast, fish, eggs, or tofu to fuel your muscles and promote muscle repair and growth. Avocados, nuts, and seeds are excellent sources of healthy fats, providing sustained energy. If you're working out in the morning, consider having a light breakfast, such as scrambled eggs, and allowing enough time for digestion before exercising.
Additionally, stay hydrated and ensure you're getting enough electrolytes, as they are crucial for optimal fluid balance, muscle function, energy production, and hydration. You can add a keto-friendly electrolyte supplement to your water or try making ketoade with salt, NoSalt, and a flavour enhancer.
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Eat carbs after a keto workout
The keto diet is a low-carbohydrate method of eating that can be an effective way to lose weight and manage certain medical conditions. However, because the keto diet is so restrictive, it is not always beneficial to stay on it for long periods. When transitioning off keto, it is crucial to reintroduce the right types of carbs to avoid negative side effects and make a healthy switch.
For the first two weeks after stopping a keto diet, it is recommended to eat one to two servings of carbohydrates, or about 10 grams of carbs per week. This gradual introduction gives your body time to adjust. If you eat about 2,000 calories per day, about 900 to 1,300 of those calories should come from carbs.
To stay full and avoid gaining weight, make lean proteins a staple of your diet as you add more carbs. The amount of protein you need depends on your age, weight, and activity level. For example, a 50-year-old woman who weighs 64 kg and exercises little should eat about 53 grams of protein per day.
To avoid overeating and weight gain, continue to eat healthy fats when reintroducing carbs. Monounsaturated fats should make up 15 to 20% of your diet, polyunsaturated fats should make up 5 to 10%, and saturated fats should be less than 10% each day.
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You can workout fasted on keto
However, it is important to note that not everyone can exercise without eating first. Some people may feel dizzy, sluggish, unmotivated, or nauseous if they work out on an empty stomach. This is especially true for high-intensity interval training (HIIT) and prolonged workouts, which can cause you to feel sluggish. If you are new to fasting, it is recommended to start with low-intensity exercises such as walking, cycling, or swimming at an easy pace.
Additionally, it is crucial to stay hydrated while fasting and exercising. Drinking water throughout your fasting window is essential for controlling body temperature and preventing tiredness. You can also try adding a slice of lemon to your water for a refreshing drink with almost no calories.
If you are working out in the morning, it is recommended to fuel your body with essential nutrients post-workout when you break your fast. This will help you recover from your workout and stay energized throughout the day.
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Frequently asked questions
Yes, you can eat before a workout on keto. However, it is a matter of personal preference. Some people prefer to work out on an empty stomach, while others find that eating a keto-friendly meal gives them more energy. It is recommended to eat a combination of healthy fats, moderate protein, and some carbs before a workout to fuel your body.
Good pre-workout foods to eat on keto include hard-boiled eggs, a couple of tablespoons of peanut butter, string cheese, berries, or a cup of coffee with heavy cream. You can also try a keto-friendly protein bar or a shake with MCTs.
After a workout on keto, it is important to refuel your body with protein to help with muscle repair and growth. You can try a protein shake or a smoothie with MCTs, or a keto-friendly meal such as a salad with fiber-rich vegetables and protein such as chicken, fish, or meat.
