Milly Gaines
The keto diet is a high-fat, low-carb diet that puts the body in a state of ketosis, where it burns fat for fuel instead of carbohydrates. While it is possible to work out on a keto diet, some people may experience decreased energy levels and fatigue during the initial stages of the diet as the body adjusts to burning fat for fuel. However, research suggests that athletes can successfully increase their ability to use fat as a fuel source, leading to increased fat burning during exercise. Carbohydrates are not necessary for pre- or post-workout meals, and a keto diet can support muscle building and repair through adequate protein intake. Modified keto diets, such as the Targeted Ketogenic Diet and Cyclical Ketogenic Diet, allow for strategic carb intake to enhance energy levels for high-intensity activities. Overall, the keto diet can be compatible with working out, but individuals may need to adjust their workout routines and focus on adequate protein and fat intake to support their fitness goals.
| Characteristics | Values |
|---|---|
| Carbohydrates required to fuel and recover from exercise | False. The body can use other fuel sources during and after exercise. |
| Carbohydrates are the optimal source of fuel | False. A higher fat, low-carb diet has been found to be more promising for pre- and post-workout meals. |
| Carbohydrates are needed to build muscle | False. While increased glycogen can help build muscle, you can get all the glycogen you need from protein intake. |
| Pre-workout food is needed on a keto diet | False. Your body does not need any pre-workout food to maintain stamina. |
| Keto diet is incompatible with working out and building muscle | False. A keto diet does not preclude you from working out and building muscle. |
| Keto diet is incompatible with high-intensity activities | False. There is a modified keto diet called the Targeted Ketogenic Diet that allows you to eat carbs before your workouts to boost energy. |
| Keto diet is incompatible with gaining muscle and losing fat | False. There is no evidence to support the idea that you will lose muscle mass on a keto diet. |
| Keto diet is incompatible with weightlifting or Spinning | False. While it may not improve performance, keto can help burn more fat in people who do steady-state aerobic exercise. |
| Keto diet is incompatible with endurance capacity and peak power | False. A small 2017 study found that athletes on a high-fat diet experienced a return of higher energy levels later on, especially during exercise. |
| Keto diet causes dehydration | True. The initial phases of cutting carbs drive a swift shift in water weight, which can lead to dehydration, especially when exercising. |
| Keto diet causes a lack of energy | True. Initially, a keto diet may leave you feeling less energized, especially when working out. |
| Keto diet causes sodium loss | True. The diet demands cutting out most processed foods, and sweating during exercise can add to sodium loss. |
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What You'll Learn
Working out on an empty stomach
When you work out on an empty stomach while in ketosis, your body taps into stored body fat for fuel. This means that you can still maintain stamina and energy levels during your workout, even without consuming any pre-workout food. In fact, some people find that they feel more energetic when working out on an empty stomach, as their body is primed to use fat as fuel. Additionally, studies have shown that ketogenic dieters burn over twice as much fat during exercise compared to those fuelling themselves with carbs.
However, it is important to note that a lack of carbohydrates may negatively affect exercise performance, especially for high-intensity workouts that require short bursts of energy, such as weightlifting. Some people may find that they experience reduced energy levels during their workouts, especially when they are first adapting to the keto diet. This is because the body takes time to adjust to using fat as its primary fuel source.
There are modified keto diets, such as the Targeted Ketogenic Diet, that allow for carb intake before workouts to boost energy levels. These diets can be helpful for those who engage in high-intensity activities and find that their performance suffers on a standard keto diet. Ultimately, the decision to work out on an empty stomach while on keto depends on individual preferences and fitness goals. Some people may prefer to take advantage of the increased fat-burning capabilities of the keto diet, while others may prioritize maintaining their energy levels during workouts.
It is always recommended to consult with a healthcare professional or a dietitian before starting any new diet or exercise routine to ensure it is safe and appropriate for your individual needs.
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Pre-workout meals for energy
It is a common misconception that carbohydrates are required to fuel and recover from exercise. While it is true that the body can use carbohydrates as fuel, recent research suggests that they are not the optimal source. In fact, a higher fat, low-carb diet has been found to yield more promising results for pre- and post-workout meals.
When you are on a keto diet, your body is burning fat for energy. Therefore, incorporating good fats into your diet will ensure that you have more energy. Good fats include monounsaturated and polyunsaturated fats from whole foods like fish, avocados, and cream cheese. Nuts are another fantastic source of good fats, but be sure to choose sugar-free options.
If you are looking for a quick and convenient pre-workout snack, keto-friendly protein bars are a great option. You can buy pre-made bars like Dang Keto Bars, Bulletproof Collagen Protein Bars, or Think! Keto Protein Bars, or make your own at home. For those who prefer a more substantial pre-workout meal, a keto-friendly protein shake or smoothie is a good choice. Be sure to add fat to your smoothie, as this slows down rises in blood sugar. Medium-chain triglycerides (MCTs) are easily digested and rapidly converted into ketones, providing a quick, efficient, and steady energy source. You can also blend your coffee with MCT oil to optimise performance.
If you prefer to eat a complete meal before exercising, be sure to strike a balance. Eating too much can lead to sluggishness, while eating too little may leave you feeling fatigued. A full pre-workout meal should include muscle-building animal protein, highly nutritious organ meats, or complete plant-based protein sources. It is also important to ensure adequate electrolyte intake when following a keto diet, as this will help maintain optimal fluid balance, muscle function, energy production, and hydration.
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Post-workout foods for muscle repair
It is a common misconception that carbohydrates are required to fuel and recover from exercise. While it is true that the keto diet is low-carb, this does not mean that your energy or performance will suffer. In fact, studies have shown that ketogenic dieters burn over twice as much fat during exercise compared to those fuelling themselves with carbs.
When your body is in ketosis, it is burning fat as a fuel source, as opposed to running on carbohydrates. However, this transition from burning glycogen to ketones may leave you feeling less energised than usual when it comes to working out.
When it comes to post-workout foods for muscle repair, it is important to consume adequate protein. While the keto diet is relatively low-protein, which can make building muscle difficult, it is important to consume 1 to 1.5 grams of protein per pound of lean body mass to build muscle mass. This can be achieved through protein powders, which offer a low-carb method of taking in protein.
Dark leafy greens such as spinach, kale, and Swiss chard are also excellent for post-workout recovery. They are rich in antioxidants, vitamins A, C, and K, and minerals like magnesium and potassium, which aid muscle repair and reduce inflammation.
Supplements can also be beneficial for muscle repair on the keto diet. BPI Sports offers a range of supplements designed to support muscle recovery, replenish lost nutrients, and speed up repair without kicking you out of ketosis. Their Keto Weight Loss™ formula, for example, helps convert fat to energy and improve recovery time.
In addition to nutrition, adequate rest and stress management are essential for muscle repair. Incorporating stress-reducing activities like mindfulness, meditation, or yoga can complement the restorative benefits of keto.
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Carbohydrates and muscle gain
Carbohydrates are a vital component of any muscle-building diet. They are the body's primary fuel source during exercise, and without them, the body may struggle to maintain energy levels, leading to fatigue and reduced performance. Carbohydrates are broken down into glucose, which muscles use for energy.
When you consume sufficient carbohydrates, your body prioritises using carbs for energy instead of breaking down muscle protein for fuel. This "protein-sparing" effect ensures that the protein you consume is used for muscle repair and growth, rather than being converted into energy. Carbohydrates also stimulate the release of insulin, a hormone that is key to muscle building.
However, it is important to note that the relationship between gaining muscle and losing fat is complex. While a high-carb diet can be beneficial for muscle gain, it is not the only fuel source for the body. Recent research suggests that a higher-fat, low-carb diet can also be effective for pre- and post-workout meals, and can even result in greater fat burning during exercise.
For those seeking to increase muscle mass, a targeted ketogenic diet can be an option, where carbs are consumed before workouts to provide a boost of energy. This will temporarily take the body out of ketosis but will not disrupt the entire diet. Alternatively, the cyclical ketogenic diet involves five to six days of a standard keto diet, followed by one to two days of high-carb intake.
In conclusion, while carbohydrates are important for muscle gain, there are alternative dietary approaches that can also support muscle growth and development.
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Keto-friendly protein sources
A ketogenic diet is a very low-carb diet that puts the body in a state of ketosis, where it burns fat as fuel instead of carbohydrates. While on a keto diet, it is important to ensure adequate protein intake to maintain muscle mass and overall health. Experts recommend that 10-20% of daily calories come from protein, which equates to about 1-1.2 grams of protein per pound of lean body mass.
Meat and Poultry
Meat and poultry are considered staple foods on the keto diet. They are carb-free and rich in B vitamins and minerals. Beef, in particular, is a good source of leucine, an amino acid that triggers muscle growth. Grass-fed beef also provides healthy fats, including omega-3s. Chicken breast is another popular protein choice, as it is versatile and contains no carbohydrates.
Fish and Shellfish
Fish and shellfish are also keto-friendly. Salmon, sardines, and mackerel are fatty fish that are high in omega-3 fats, which can help manage blood sugar and insulin levels. Shellfish, such as octopus, have some carbs, so it's important to track intake to stay within keto guidelines.
Dairy
Plain Greek yogurt, cottage cheese, and ricotta cheese are high-protein dairy options that can be eaten in moderation on keto. These foods can help decrease appetite and promote fullness. However, it's important to be mindful of saturated fat intake, as excessive consumption is linked to an increased risk of cardiovascular disease and stroke.
Plant-Based Proteins
For those following a plant-based keto diet, there are still plenty of protein options. Hemp seeds, pumpkin seeds, and tempeh are all good sources of plant-based protein and offer additional nutrients like magnesium, zinc, and healthy fats. Unsweetened plant-based protein powders, such as pea protein, can also help boost protein intake while keeping carbohydrates low.
It is important to note that while protein is essential, excessive protein intake can be converted into glucose, potentially disrupting ketosis. Therefore, it is recommended to choose high-quality protein sources and enjoy them in moderation as part of a well-rounded keto diet.
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Frequently asked questions
Yes, you can work out on a keto diet. A keto diet emphasizes eating fat and protein over carbs and usually requires you to restrict your carb intake to less than 50 grams per day. This diet doesn't prevent you from working out and building muscle. In fact, studies have shown that ketogenic dieters burn over twice as much fat during exercise compared to those fueling themselves with carbs.
You may experience less energy when working out on a keto diet, especially in the initial stages of the diet. This is because your body is transitioning from burning glycogen to burning ketones for fuel. However, as your body becomes "keto-adapted," it begins to burn fat for energy, and energy levels can bounce back and even increase.
Before a workout, you can opt for a fat-rich option like a handful of nuts or MCT oil for sustained energy. After a workout, prioritize high-quality proteins paired with healthy fats for muscle repair. Good sources of protein include salmon, pasture-raised eggs, and Greek yogurt.
