Post-Workout Carbs: Keto-Friendly Or Not?

The ketogenic diet is a popular choice for those looking to lose weight and improve their health. However, one of the most common questions from people on this diet is how to fuel their body for exercise without consuming carbohydrates. It was previously believed that carbs were critical for workout energy and recovery, but recent research suggests that this is not the case. In fact, a higher-fat, low-carb diet may be more beneficial for pre- and post-workout meals. So, what should you eat before and after your workout if you're on the keto diet?

Eating carbs after a workout will not ruin a keto diet

It is a common misconception that carbohydrates are essential for workout recovery. While carbs were once thought to be critical for workout energy, this is not the case. In fact, your body does not need carbohydrates to perform. On a keto diet, your body can tap into stored body fat for workout fuel.

If you are exercising, you can stop worrying about consuming a few extra grams of carbs. According to Diane Sanfilippo, a nutritionist and bestselling author, "The reality is that exercise that demands glycogen gives you a bit of a pass to eat more carbs, even on a keto diet." She goes on to say that "The fears of being kicked out of ketosis are blown out of proportion relative to the overall impact on health and the ability to burn body fat."

If you are doing high-intensity exercise, your post-workout window—30 minutes to 2 hours after activity—is a good time to get some extra carbs to replenish muscle glycogen. For a smaller female, 25-30 grams of carbs is fine after exercise, and for a larger male, 50-60 grams is appropriate. That's half a cup to a cup of rice or potato added to a meal.

It's important to note that you don't have to eat carbs after a workout, and that keto dieters should not be afraid of eating too many carbohydrates. In fact, when people don't lose weight on a keto diet, it's usually because they are eating too many calories in general, not because they are consuming too many carbs.

The key to a successful keto diet is not to obsess over every gram of carbohydrates, but rather to focus on eating whole, nutritious foods and ensuring your body gets the fuel it needs to function optimally.

Carbohydrates are not the only fuel source the body can use during and after exercise

On a keto diet, the body is in prime fat-burning mode, and so fat is the primary energy source. Therefore, adding fat before exercise gives the body more energy to call on. Eating protein before a workout is also beneficial as it gives muscles the amino acids they need to perform and repair during exercise.

Post-workout, protein is again important, as it is essential for muscle protein synthesis and muscle repair and growth. Whey protein is a great source of leucine, an amino acid necessary for muscle growth, and is better for digestion than other protein powders.

While carbohydrates are not necessary, they can be consumed in moderation as part of a keto diet. Carbohydrates can be useful for replenishing glycogen stores, and complex carbohydrates such as sweet potatoes, brown rice, or quinoa can be consumed before a workout to provide energy. However, it is important not to over-consume carbs, as this can impede keto goals.

You can eat carbs post-workout to replenish muscle glycogen

If you are on a keto diet, you may be counting carbohydrates obsessively, afraid that any extra grams of carbs will kick you out of ketosis. However, this fear is unfounded, and you can eat carbs post-workout to replenish muscle glycogen without compromising your keto diet.

Exercise that demands glycogen gives you a pass to eat more carbs, even on keto. According to Diane Sanfilippo, a nutritionist and bestselling author, the fear of being kicked out of ketosis is blown out of proportion relative to the overall impact on health and the ability to burn body fat. She explains that being in ketosis is not a magic key to fat loss but rather a key to better satiety, which can then lead to fat loss.

So, if you are feeling sluggish during your workouts, you can add carbohydrates to your keto diet post-workout without losing the benefits of being in ketosis. High-intensity exercise pushes your heart rate to 80% of your maximum for an extended period. In the post-workout window—30 minutes to 2 hours after activity—your muscles are ready to absorb carbs to replenish muscle glycogen. It is recommended to consume something starchy rather than fruity because fructose will replenish liver glycogen over muscle glycogen.

For a smaller female, 25-30 grams of carbs is fine after exercise, while for a larger male, 50-60 grams is appropriate. This amounts to half a cup to a cup of rice or potato added to a meal, which may seem like a lot to someone strictly adhering to a keto diet.

In addition to replenishing muscle glycogen, eating carbs post-workout can also provide a mental break from the strict keto diet. This is known as the cyclical ketogenic diet, where you eat more carbohydrates one day a week, giving you a break from the mental strain of constantly monitoring your carb intake.

In conclusion, you can eat carbs post-workout to replenish muscle glycogen while still maintaining the benefits of a keto diet. This strategy can also provide a mental break from the strict keto regimen, making it easier to sustain in the long term.

The amount of carbs, fat and protein needed post-workout varies from person to person

The amount of carbohydrates, fat, and protein required after a workout varies from person to person. While some people may require more carbs, others may need more protein or fat. The type of physical activity also plays a role in determining the amount of carbs, fat, and protein needed. For example, a professional athlete like Ben Greenfield, who does hours-long training sessions, will have different requirements than someone who attends a 45-minute cycling class.

After a workout, it is recommended to consume a combination of carbohydrates, fat, and protein to rebuild and repair muscles. However, the amount of each macronutrient needed will vary depending on individual needs. For instance, a smaller female may need around 25-30 grams of carbs after exercise, while a larger male may require 50-60 grams. Similarly, the amount of protein needed can range from 1.3 grams to 1.6 grams of protein per kg of body weight, depending on the intensity of the exercise.

It is important to note that not all carbs are created equal. Carbohydrates from whole grains and starchy vegetables can quickly kick you out of ketosis, while carbohydrates from fruits and vegetables have more fiber and less impact on blood sugar. Therefore, it is recommended to start with a modest amount of carbs and continuously test ketone levels to ensure you don't exceed your limit.

When it comes to fat intake, some people may find it challenging to consume large amounts immediately after a workout due to digestive issues. In such cases, it is advisable to focus on getting most of the calories from fat throughout the day rather than right before or after a workout. Avocados, nuts, nut butter, and smoothies with coconut cream are good sources of healthy fats that can support recovery without interfering with digestion.

In conclusion, the amount of carbs, fat, and protein needed post-workout is not a one-size-fits-all approach. It depends on various factors such as activity level, body composition, digestion, and individual needs. It may take some trial and error to find the right combination of macronutrients that support your fitness goals and recovery.

Eating protein after a workout helps repair muscles

If you're on a keto diet, you may worry about consuming carbohydrates. However, if you're exercising, you can stop worrying. According to nutritionist and bestselling author Diane Sanfilippo, exercise that demands glycogen gives you a pass to eat more carbs, even on a keto diet. In the post-workout window—30 minutes to 2 hours after activity—your muscles are ready for extra carbs to replenish the muscle glycogen. For smaller females, 25-30 grams of carbs is fine after exercise, while for larger males, 50-60 grams is appropriate.

Now, eating protein after a workout helps repair and rebuild muscles. Protein is made up of amino acids, which act as building blocks for the body. After a workout, muscles have tiny tears, and protein helps repair and rebuild them, which can lead to muscle growth. Research suggests that 20-40 grams of protein is ideal after a workout to optimize muscle recovery. However, the exact amount can vary depending on the individual.

Animal-based protein sources are generally complete, containing all essential amino acids for muscle building. Plant-based proteins can be incomplete, but you can combine them strategically, such as with rice and beans, for better results. For instance, brown rice is lower in lysine, but you can fill the gap by eating it with black beans, which are abundant in this amino acid.

Doctors usually recommend taking protein one to two hours after exercise. During this time, muscle cells are more sensitive to insulin, which helps shuttle nutrients for recovery. However, there is conflicting evidence regarding the timing of protein intake. A review published in the Journal of Orthopaedic & Sports Physical Therapy suggests that the timing has a minimal impact on muscle building compared to total daily protein intake. It also mentions that the "anabolic window" for taking protein is broader than previously thought, lasting up to 24 hours after exercise.

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