Keto And Exercise: A Match Made In Heaven?

The ketogenic diet is a very low-carb, high-fat, moderate-protein diet that has been linked to a range of potential health benefits, including weight loss, boosted energy, and improved blood sugar control. However, its impact on athletic performance remains controversial. While some claim that keto can enhance endurance and fat-burning, others argue that it could hinder muscle growth and drain energy levels, especially during high-intensity exercises.

Exercising while on the keto diet can be beneficial, but it's important to understand how your body's energy sources change. The keto diet relies on ketosis, where fats are broken down into compounds like ketones and used for energy instead of carbohydrates. This transition can affect performance in activities requiring short bursts of intense movement, such as weightlifting or sprinting.

To maximise the benefits of the keto diet, it's recommended to focus on low-intensity, steady-state exercises like jogging, cycling, yoga, or swimming. Additionally, ensuring adequate fat and protein intake is crucial for optimal results.

Keto may boost fat burning

The ketogenic diet is a very low-carb, high-fat, moderate-protein diet that has been linked to a long list of potential health benefits, ranging from improved blood sugar control to decreased hunger levels. One of the main reasons people swear by keto for weight loss is that when in ketosis, the body is burning fat as a fuel source instead of carbohydrates.

Some research indicates that following a ketogenic diet may help boost fat burning during exercise. For example, a 2017 study of elite competitive walkers showed that athletes on ketogenic diets were able to significantly increase fat burning in their bodies during training compared to walkers on a more standard diet that included carbohydrates. Another study in 22 athletes found that switching to a ketogenic diet increased fat burning over a four-week period.

However, it's important to note that the ketogenic diet ultimately impaired exercise performance in these athletes. This may be because fat is a less efficient fuel source than carbohydrates, and the body struggles to burn fat as quickly as it needs to during high-intensity exercise. Additionally, the ketogenic diet can lead to reduced energy levels, especially when first getting started, which can also negatively impact performance.

Therefore, while keto may boost fat burning, it may not be the best diet for those looking to improve their athletic performance, especially in high-intensity sports.

High-intensity exercises may be tougher

High-intensity exercises may be more challenging on the keto diet, as carbohydrates are the main source of energy for such activities. When engaging in high-intensity workouts, the body relies on muscle glycogen, which is the stored form of carbohydrates, as an immediate fuel source.

The keto diet, by design, restricts carbohydrate intake, which may result in decreased energy levels and impaired athletic performance during high-intensity exercises. This is because the body, while in ketosis, uses fat as its primary fuel source, and fat is not as easily burned as carbohydrates, making the process less efficient.

A small study from February 2017 supports this notion, finding that 42 healthy adults who followed the ketogenic diet for six weeks experienced a decline in their endurance capacity and peak power. Additionally, a study from Saint Louis University showed that the keto diet significantly decreased performance in anaerobic exercises due to reduced glycogen levels.

However, it is important to note that some individuals may be able to adapt to high-intensity exercises on the keto diet over time. For instance, a 2017 study found that athletes on a high-fat diet initially experienced reduced energy, but later regained higher energy levels, especially during exercise.

If you are considering incorporating high-intensity exercises into your keto routine, it is recommended to consult with a healthcare professional or a nutritionist to ensure that your body's nutritional needs are being met and to avoid any potential health risks.

You may feel less energised initially

When you start the keto diet, your body goes through a significant metabolic adjustment phase. During this time, your body switches from burning glucose as its primary fuel source to burning fat. This adjustment period is called the "keto flu" and can last anywhere from a few days to a couple of weeks. You may feel less energised and more sluggish during workouts, especially high-intensity exercises.

According to Ramsey Bergeron, a NASM-certified personal trainer, keto athlete, and owner of Bergeron Personal Training in Scottsdale, Arizona, "You may feel like you are in a fog for the first few days. Your brain's primary fuel source is glucose (from carbs), so as it switches over to ketone bodies created by breaking down fats in the liver, it will take some adjusting."

This initial reduction in energy levels can affect your workouts, and you may want to skip more challenging workouts or those that require quick reactions, such as riding a bike on busy roads. It is recommended to stick to your usual workout routine and avoid trying new, intense workouts during this adjustment period.

Some people may also experience flu-like grogginess and stomach upsets during the first few days to weeks of the keto diet, further impacting their energy levels and workout performance.

However, it's important to note that these reduced energy levels are typically temporary. As your body adapts to using fat for fuel instead of carbohydrates, your energy levels will gradually return to normal, and you may even experience a boost in energy.

To ease the transition, you can try incorporating a pre-workout supplement like Pure C8 MCT oil, which can provide a long-lasting energy boost and enhance your workout performance.

Your body may burn more calories on keto

The keto diet is a very low-carb, high-fat, moderate-protein diet that has been linked to a range of potential health benefits, including weight loss. When your body is in ketosis, it uses fat as its primary fuel source instead of carbohydrates. This shift in fuel sources can have a significant impact on your body's energy dynamics and calorie burn.

A 2018 study found that when overweight adults replaced carbohydrates in their diet with fat for five months, they burned approximately 250 more calories per day than those on a high-carb, low-fat diet. This increased calorie burn can accelerate weight loss, as the body needs to burn more calories than it consumes to shed fat.

However, it's important to note that fat is more calorie-dense than carbohydrates, with nine calories per gram compared to four calories per gram for carbs and protein. Therefore, a ketogenic diet doesn't give you free rein to consume unlimited amounts of fat. To lose weight on keto, you still need to create a calorie deficit by consuming fewer calories than you burn.

Additionally, the keto diet's appetite-suppressing effect can make it challenging to ensure adequate calorie intake. This is especially true for those engaging in regular exercise, as working out increases your body's energy requirements. It's crucial to ensure you're consuming enough calories and healthy fats to support your energy needs and optimise the potential benefits of the keto diet.

While the keto diet can lead to increased calorie burn, it's important to remember that individual results may vary. The exact impact on calorie burn can depend on various factors, including your activity level, the composition of your diet, and your body's unique metabolic processes.

It's better for maintaining muscle mass than adding it

Maintaining Muscle Mass vs Adding It: How Does Keto Fit In?

The ketogenic diet is a popular choice for those looking to lose weight and improve their health. But what happens when you combine keto and exercise? Can keto help with maintaining or adding muscle mass?

The Impact of Keto on Exercise Performance

When you're on the keto diet, you're limiting your carb intake, which means your body quickly depletes its glycogen stores. Glycogen is a substance stored in muscles and tissues as a reserve of carbohydrates. During exercise, the body typically uses glycogen as its primary fuel source for high-intensity activities. However, when following a keto diet, the body switches to using fat as its main fuel source, which is not as easily burned as carbohydrates. This can result in reduced performance during high-intensity workouts.

Keto and Muscle Mass

While the ketogenic diet may be suitable for maintaining muscle mass, maximising muscle growth can be more challenging. This is because muscle growth requires a significant amount of protein, which may be restricted on a keto diet. Additionally, keto diets are often low in calories, making it more difficult to consume enough protein to build muscle mass.

The Benefits of Keto for Maintaining Muscle Mass

Keto can be effective for maintaining muscle mass due to its ability to preserve lean muscle. When you're in ketosis, your body burns fat for fuel instead of carbohydrates. This can lead to weight loss without affecting lean muscle mass. Additionally, keto can increase endurance during exercise and offer a faster recovery period after intense workouts.

The Drawbacks of Keto for Adding Muscle Mass

On the other hand, if you're looking to add muscle mass, the lower amounts of calories and protein on a keto diet may hinder your progress. Building muscle requires a calorie surplus, which can be challenging to achieve when restricting carbs and calories. Additionally, the lack of carbohydrates can impact high-intensity workouts, which are crucial for muscle growth.

Tailoring Your Keto Diet for Your Goals

If your goal is to maintain muscle mass, a ketogenic diet can be a good choice. However, if you're looking to add muscle mass, you may need to make adjustments to your keto diet. This could include increasing your protein intake, consuming more calories, or targeting your carb intake around your workout times.

In conclusion, while the ketogenic diet can be beneficial for maintaining muscle mass, it may not be the best choice for those looking to add significant muscle mass. The low-calorie and low-carb nature of the diet can make it challenging to maximise muscle growth. However, with careful planning and adjustments, it is possible to tailor your keto diet to support your specific goals.

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