Madeleine Hull
The ketogenic diet (keto) is a low-carb, high-fat diet that causes weight loss and provides numerous health benefits. It can be challenging to get started on the keto diet, and exercising while on keto can seem intimidating. However, it is good to work out while on keto as it boosts fat burn and weight loss. Exercise also impacts ketosis by making it easier to enter this state, and once your body has adjusted to being in ketosis, exercising with the right workout routine, supplementation, and carbohydrate consumption can maximize your weight loss results, increase muscle mass, and give you a long-lasting energy boost. While a standard keto dieter consumes anywhere between 20 to 40 grams of net carbs per day, a keto dieter with a very active lifestyle can consume an additional 15-30 grams of net carbs from simple carbohydrates before a high-intensity workout.
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What You'll Learn
Carbohydrate consumption before a workout
Carbohydrates are not the only fuel source the body can use during and after exercise. On a ketogenic diet, where carbs are essentially off limits, carb loading isn't an option. However, that doesn't mean your energy or performance has to suffer. Your body does not need carbohydrates to perform. In fact, on a keto diet, your body doesn't need any pre-workout food to maintain stamina; you can work out on an empty stomach. During exercise, your body can tap into stored body fat for fuel.
If you're new to the ketogenic diet, it can be challenging. It is a low-carb, high-fat diet that causes weight loss and provides numerous health benefits. It lowers blood sugar and insulin levels and shifts the body’s metabolism away from carbs and toward fat and ketones. There are several versions of the ketogenic diet, and what you eat depends on the type. They include:
- Standard ketogenic diet (SKD): This is a very low-carb, moderate-protein and high-fat diet. It typically contains 70% fat, 20% protein, and only 10% carbs.
- Cyclical ketogenic diet (CKD): This diet involves periods of higher-carb refeeds, such as five ketogenic days followed by two high-carb days.
- Targeted ketogenic diet (TKD): This diet allows you to add carbs around workouts.
- High-protein ketogenic diet: This is similar to a standard ketogenic diet, but includes more protein. The ratio is often 60% fat, 35% protein, and 5% carbs.
If you're an athlete or someone who exerts a lot of energy when you exercise, you might want to add a few more carbs to your pre-workout routine. This is because carbs give your muscles the glucose they need as they break down and repair. But if you only exercise at a moderate intensity, then don't add more carbs. Eat carbs after a workout to help your muscles repair themselves. You should always pair the carbs with protein so your muscles will grow faster.
Some pre-workout options that you can eat on keto include pure protein, such as a keto-friendly protein bar or low-carb jerky. This can help your muscles since protein has amino acids. Some people like to drink a keto-friendly protein shake before working out, too. Just make sure it doesn't have tons of sugars or carbs. Another fantastic pre-workout food you can eat on keto is a shake with MCTs (Medium Chain Triglycerides), which are normally extracted from coconut oil. These are 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.
Some people recommend sugar-free electrolytes before a workout, or pink Himalayan or sea salt and water. You can also try loose-leaf green tea.
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The impact of exercise on ketosis
The ketogenic diet (keto) is a low-carb, high-fat diet that causes weight loss and provides numerous health benefits. Vegetables, meat, cheese, olives, boiled eggs, nuts, raw veggies, and dark chocolate are all part of the keto diet. The keto diet lowers blood sugar and insulin levels and shifts the body's metabolism away from carbohydrates and toward fat and ketones.
Exercise impacts ketosis by making it easier for you to enter this state. Anyone who starts a keto diet will be able to reach ketosis sooner through exercise, which works by depleting glycogen stores. Glycogen is the storage form of glucose from the carbohydrates you eat. Once glycogen storage gets depleted, your body starts metabolizing fat. As a general rule, longer and more prolonged physical activity degrades muscle glycogen more quickly than mild exercise. A 2018 review article mentions that high-intensity activities like repeated sprinting quickly lower glycogen stores despite their short duration. The same thing happens with endurance training, which lasts several hours. While exercise speeds up ketosis, it’s important to note that a lack of carbohydrates may negatively affect your exercise performance.
Exercising while on keto boosts fat burn and weight loss. A recent study found that working out while on keto can increase weight loss from fat stores without affecting lean muscle mass. It has also been proven to increase endurance during exercise and offer a faster recovery period after intense workouts.
If you are combining a ketogenic diet with exercise, certain supplements can be beneficial. These include exogenous ketones, MCT oil, and minerals. It is important to significantly reduce your carb intake initially. After the first 2 to 3 months, you can eat carbs on special occasions — just return to the diet immediately after. While a standard keto dieter consumes anywhere between 20 to 40 grams of net carbs per day, a keto dieter with a very active lifestyle can consume an additional 15-30 grams of net carbs from simple carbohydrates (like fruit) 30-60 minutes before a high-intensity workout. Eating carbs directly before an intense workout allows the body to fuel your muscles with enough glycogen during and after your training for a great workout.
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The ketogenic diet and weight loss
The ketogenic diet, commonly known as keto, is a low-carbohydrate, high-fat diet that causes weight loss and provides numerous health benefits. It lowers blood sugar and insulin levels and shifts the body's metabolism away from carbohydrates and towards fat and ketones. While the keto diet can be challenging to start, it offers a wide variety of tasty and nutritious meals, including vegetables, meat, cheese, olives, boiled eggs, nuts, and even dark chocolate.
Exercise is a key strategy to achieving your health goals, and it can improve your keto diet results. Working out while in ketosis boosts fat burn and weight loss. It also increases endurance during exercise and offers a faster recovery period after intense workouts. Additionally, exercise helps deplete glycogen stores, which speeds up ketosis. However, a lack of carbohydrates may negatively affect exercise performance, especially for high-intensity workouts.
For those on a keto diet, it is important to eat nutrient-dense foods and ensure proper fuel for workouts. Micronutrients such as MCT oil, fresh fish, omega 3, avocado, and quality meats provide clean fats, vitamins, and minerals. Carbohydrate consumption can be increased for athletes or very active individuals, with some recommending a targeted keto approach of consuming additional carbs 30-60 minutes before a workout. This allows the body to fuel muscles with glycogen and can enhance performance.
While exercise is beneficial, it is not necessary to force a daily workout routine. Intermittent fasting and minimizing snacking between meals can also increase weight loss. Additionally, adequate sleep of at least seven hours per night is crucial, as it reduces hunger and cravings while increasing motivation to exercise.
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Macronutrients and micronutrients
The ketogenic diet is a low-carbohydrate, high-fat method of eating that can provide numerous health benefits, including weight loss. The standard ketogenic diet (SKD) typically contains 70% fat, 20% protein, and only 10% carbohydrates. While the keto diet limits carbs to up to 50 grams per day, some people, such as athletes and very active individuals, can consume more carbohydrates and still maintain ketosis.
On the other hand, micronutrients refer to the smaller nutrients required by the body in smaller amounts, such as vitamins and minerals. Micronutrients are essential for overall health and well-being, and a deficiency can lead to various health issues. When following a keto diet, it is important to ensure adequate micronutrient intake, as it is commonly overlooked in favour of the macro-focused approach.
To enhance micronutrient intake while on the keto diet, consider incorporating a variety of micronutrient-rich foods. Examples include MCT oil, fresh fish, omega-3 fatty acids, avocado, and quality meats. These foods provide clean fats, important vitamins, and minerals, ensuring your body receives the necessary micronutrients to support overall health.
Additionally, when exercising while on the keto diet, it is crucial to pay attention to both macronutrient and micronutrient needs. Carbohydrates, for example, can be strategically added around workout times to enhance performance and recovery. However, it is important to monitor your body's response and make adjustments as needed to find the right balance between macronutrients and micronutrients for optimal health and fitness.
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Supplements and protein intake
The ketogenic diet is a low-carbohydrate method of eating, where the body enters a metabolic state called ketosis, burning fat instead of carbohydrates for energy. This diet typically restricts net carbohydrate intake to around 50 grams per day, with a general breakdown of 70% fat, 20% protein, and 10% carbohydrates.
When it comes to supplements and protein intake, there are a few things to consider. Firstly, it's important to ensure adequate protein consumption, especially when engaging in muscle-building exercises. The recommended daily protein intake for those on a keto diet is 1 to 1.2 grams of protein per pound of lean body mass. For individuals assigned female at birth, the average recommended daily protein intake is 46 grams, while for those assigned male at birth, it is 56 grams.
Exceeding the recommended protein intake on a keto diet may negatively impact ketosis, as excess protein can be converted to glucose, reducing the body's reliance on burning fat. Therefore, it is crucial to monitor protein consumption and ensure it aligns with your goals.
If you engage in high-intensity workouts, you may consider a modified keto diet, such as the Targeted Ketogenic Diet (TKD). This approach allows for carbohydrate consumption before workouts, providing a boost of energy. Carbohydrates can be strategically consumed 30 to 60 minutes before a workout, offering a temporary exit from ketosis without derailing your entire diet.
Additionally, there are supplements available that can support ketosis and overall health. Chromium picolinate, for example, helps control blood sugar, reduces inflammation, and curbs cravings, especially beneficial for individuals with diabetes, depression, or binge eating disorders.
It is always advisable to consult with a healthcare professional or nutritionist before making significant dietary changes or introducing supplements to ensure a safe and effective approach tailored to your needs.
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Frequently asked questions
Yes, if you are exercising at a high intensity, you may benefit from eating more carbs. This is because the body can only burn glucose during high-intensity exercise, so athletes doing high-intensity work may need extra glucose to get the performance they want. It is recommended that you eat an additional 15-30 grams of net carbs from simple carbohydrates, like fruit, 30-60 minutes before a high-intensity workout.
If you are experiencing subpar energy levels or halted weight loss, this may be a sign that your workouts are not serving you as they should. In this case, you could try adding more carbs before your workout.
Exercise impacts ketosis by making it easier for you to enter this state. Exercise works by depleting glycogen stores, and once glycogen storage gets depleted, your body starts metabolizing fat. Exercise can therefore increase weight loss from fat stores without affecting lean muscle mass.
