Pre-Workout Keto Carb Counting: What's The Verdict?

The Ketogenic Diet is a low-carbohydrate method of eating that emphasises the consumption of fat and protein. While it is a common misconception that you cannot work out on a keto diet, this is not true. In fact, a keto diet can help endurance athletes to perform at a moderate intensity for longer periods of time. However, it is important to note that a keto diet usually requires you to restrict your carb intake to less than 50 grams per day. So, the question arises: do you count pre-workout carbs on keto?

Eating carbs before a workout can kick you out of ketosis

The ketogenic diet is a low-carbohydrate method of eating that emphasises the consumption of fat and protein over carbohydrates. Typically, the diet requires restricting carb intake to less than 50 grams per day. However, this doesn't mean that you can't ever eat carbs again, and it also doesn't preclude you from working out and building muscle.

If you're new to keto, you might be afraid that eating a few extra grams of carbs will ruin your progress. But according to nutritionist and author Diane Sanfilippo, this fear is blown out of proportion. She explains that exercise that demands glycogen gives you a pass to eat more carbs, and being in ketosis is not a magic key to fat loss. It's a key to better satiety, which can then lead to fat loss.

So, if you're feeling sluggish during your workouts, it's okay to add some carbohydrates to your diet without losing the benefits of ketosis. One way to do this is to eat carbs post-workout. High-intensity exercise depletes your muscle glycogen, so eating something starchy after your workout will replenish it. For a smaller female, 25-30 grams of carbs is fine, while a larger male can eat up to 50-60 grams.

Another option is to cycle carbs in one day per week. This is called the Cyclical Ketogenic Diet, which includes five to six days of a standard keto diet accompanied by one to two days of high-carb intake. This gives your body a chance to replenish its glycogen stores and gives you a mental break from the strict keto diet.

It's important to note that you don't need to "carb load" before a workout, even if you're exercising intensely. Studies have shown that keto dieters burn twice as much body fat during exercise as those who consume carbs. So, if you're in ketosis, your body will simply burn more fat as fuel instead of relying on carbs.

In summary, while eating carbs before a workout can technically kick you out of ketosis, it's not something to be afraid of. You can still incorporate carbs into your diet in a strategic way that supports your workouts and your keto journey.

You can eat carbs post-workout

If you're on a keto diet, you may be afraid of consuming carbohydrates and getting kicked out of ketosis. However, if you're exercising, you can stop worrying. According to bestselling author and nutritionist Diane Sanfilippo, "The reality is that exercise that demands glycogen gives you a bit of a pass to eat more carbs, even on a keto diet." So, if you're working out, you can definitely eat carbs post-workout.

After a vigorous workout, your body has likely used up its glycogen stores, which are the body's preferred energy source for high-intensity activity. This depletion of glycogen in the muscles leads to a breakdown of muscle tissue. Eating carbohydrates post-workout is essential to help the body recover and rebuild. Dietitian and personal trainer Anthony DiMarino, RD, CPT, explains, "Carbohydrates post-workout help the body release insulin, which in turn restores the glycogen stores that were just used during your training session."

Carbs are especially beneficial when paired with protein, as they work together to increase the body's rate of glycogen storage. For example, you can add a plant-based protein powder to a carb-rich smoothie. According to DiMarino, "A ratio of 3-4 carbohydrates per protein has been shown to be beneficial. This combination allows your body to recover by restoring glycogen stores consumed and repair muscles damaged during exercise sessions."

When it comes to the amount of carbs you should consume post-workout, DiMarino suggests that "Usually 15-45 grams of carbohydrate after a workout (with higher carbs after harder sessions) would be reasonable." For reference, a half-cup to a cup of rice or potato added to a meal would provide this amount of carbs. It's important to note that the amount of carbs you need may vary depending on your body size and the intensity of your workout.

In terms of the best types of carbs to consume post-workout, DiMarino recommends complex carbs, which are higher in fiber, such as whole grains, vegetables, beans, and potatoes. However, he also notes that simple carbohydrates may be better tolerated right after strenuous exercise. Therefore, it's a good idea to experiment with different types of carbs to see what works best for your body.

Cyclical Ketogenic Diet: High-carb intake for 1-2 days a week

The cyclical ketogenic diet is a variation of the standard keto diet, involving a rotation between a strict high-fat, low-carb ketogenic meal plan and higher carb intake. This diet is popular among those seeking muscle growth and improved exercise performance.

The cyclical keto diet involves adhering to a standard ketogenic diet protocol 5-6 days per week, followed by 1-2 days of higher carb consumption. These higher-carb days are referred to as "refeeding days", as they replenish the body's depleted glucose reserves. During this phase, the goal is to increase carb intake to 60-70% of your total calories, with protein accounting for 15-20% and fats delivering just 5-10%.

The cyclical keto diet is particularly beneficial for athletes and those seeking to improve their physical performance and muscle gains. It is also a good option for those who want to make keto a long-term lifestyle, as it provides a mental break from the strict keto diet.

It is important to note that there is limited research on the cyclical keto diet, and it may not be suitable for everyone. It is recommended to consult with a healthcare professional before starting any new diet, especially if you have a medical condition that requires a reduced-carb intake.

Days 1-5/6: Standard Ketogenic Diet

• Limit carb intake to 20-50 grams per day.
• Obtain carbohydrates from keto-friendly foods such as spinach, broccoli, cauliflower, Brussels sprouts, nuts, and seeds.
• Healthy fats should deliver approximately 65-90% of your total calorie intake. Sources include full-fat dairy, low-carb nuts and seeds.
• Proteins should make up around 10-30% of your total calories.

Days 6/7-7: High-Carb Refeeding Days

• Increase carb consumption to 70-80% of your total calories. Focus on complex carbohydrates like sweet potatoes, chickpeas, beets, butternut squash, and grains.
• Protein intake should be 15-20% of your total calories.
• Fats should provide 5-10% of your total calories.

Returning to Ketosis

After the high-carb refeeding days, it is important to return to ketosis. Strategies to achieve this include intermittent fasting, high-intensity workouts, and reducing carb intake.

The cyclical ketogenic diet offers a balanced approach to the standard keto diet, allowing for the benefits of ketosis and the strategic incorporation of carbohydrates. It is important to note that this diet may not be suitable for everyone, and individual experiences may vary.

Targeted Ketogenic Diet: Eat carbs before workouts

The targeted ketogenic diet (TKD) is a version of the keto diet that still allows athletes to receive the benefits of the standard keto diet (SKD) but with enhanced athletic performance. The TKD is a "compromise" between the SKD and the cyclical ketogenic diet (CKD). This means that you increase your net carb intake to promote high-intensity exercise performance, but you won't be out of nutritional ketosis for long periods.

The TKD is meant to improve exercise performance for high-intensity workouts or extended periods of activity. If you are sedentary or only do low-moderate intensity exercise, the standard ketogenic diet is all you need. The TKD is most appropriate for beginner or intermediate strength trainers, high-intensity sporting athletes, or those who cannot use the CKD due to scheduling conflicts or health reasons.

The TKD works by providing your muscle cells with fast-burning fuel essential for maximum effort activities lasting between 10 seconds and 2 minutes. Carbohydrates are essential because, after around 10 seconds of near-maximal to all-out effort, the muscles start to rely on glucose for energy, using a metabolic pathway called glycolysis. Fats and ketones are burned at a slower rate and are only used at low and moderate intensities.

The best time to consume carbs is 30-60 minutes prior to your workout, with a recommendation of around 25 grams of carbohydrates. High-intensity sessions lasting longer than an hour may require up to 50 grams. It is best to ingest quickly absorbing, high GI carbohydrates. Stick to sugar sources that are high in glucose, as fructose can refill liver glycogen and interrupt ketosis post-workout. The best sources of carbs for a TKD are glucose gels, hard candies, gummy bears, sugary sports drinks (without high-fructose corn syrup), natural maple syrup/sugar, and dextrose supplements.

It is important to note that the TKD may only benefit certain keto dieters. It is designed for athletes but can work for anyone who performs hard, glycogen-depleting exercises like CrossFit, sprints, high-intensity exercise, or long-distance races. The TKD may not be beneficial for those focusing on weightlifting or weight loss.

Ketosis is not a magic key to fat loss

Ketosis is a metabolic state where the body uses ketones, which are produced from fat breakdown, as its main energy source instead of glucose. The keto diet involves drastically reducing your carbohydrate intake and replacing it with fats, which leads to a shift in the body's primary source of fuel. While this can lead to weight loss, ketosis is not a magic key to fat loss.

Firstly, it is important to understand that ketosis is not the only way to lose weight. The human body can also convert fat for energy through a process called lipolysis, which occurs when there is a calorie deficit, even if you are not in ketosis. When you consume fewer calories than your body needs, it starts breaking down stored fat to make up for the energy deficit. This process can happen regardless of whether you are in ketosis or not. In fact, studies have shown that there is no difference in weight loss between low-fat and high-fat diets.

Secondly, ketosis can be difficult to achieve and maintain. To enter and stay in ketosis, you need to stay under 50 grams of carbohydrates per day. Even very small amounts of carbohydrates (around 20-50 grams) can kick you out of ketosis. This can be challenging and restrictive for many people, especially since nutrient-rich foods such as whole grains, fruits, and vegetables contain high amounts of carbohydrates.

Thirdly, the keto diet is not a quick fix for weight loss. It can take up to 2-4 days to fully enter ketosis, and the time it takes to achieve this state can vary depending on factors such as your carbohydrate, fat, and protein intake, as well as your physical activity level. Additionally, the keto diet can come with unpleasant side effects, such as "keto" breath, constipation, and brain fog, which can make it difficult for some people to sustain.

Finally, while ketosis may promote fat loss, it is not a guarantee. Even when in ketosis, if you are consuming more calories than you are burning, you will not lose weight. This is known as eating in a calorie surplus. It is important to remember that the key to weight loss is creating a sustainable calorie deficit, regardless of whether you are in ketosis or not.

In conclusion, while ketosis can be a tool for weight loss, it is not a magic key. A well-balanced diet that includes healthy carbohydrates, combined with regular exercise and a calorie deficit, may be a more sustainable and effective approach for fat loss.

Frequently asked questions