Keto And Workouts: Can You Eat More Carbs?

The ketogenic diet is a low-carb, high-fat, and moderate-protein diet that has been linked to a range of health benefits, from improved blood sugar control to decreased hunger. However, its impact on athletic performance remains a topic of debate. While some claim that keto can boost fat burning and enhance endurance, others argue that it could deplete energy levels and hinder muscle growth. So, does working out during keto let you eat more carbs? The answer is yes, but with some caveats.

Working out on keto can improve weight loss results and increase muscle mass

Exercising while on the keto diet can seem intimidating, but it can improve your keto diet results. Once your body has adjusted to being in ketosis, exercising on keto with the right workout routine, supplementation, carbohydrate consumption, and self-monitoring can maximize your weight loss results and increase muscle mass.

Weight Loss Results

A recent study found that working out while doing keto can increase weight loss from fat stores without affecting lean muscle mass. This is because ketosis uses fat as fuel instead of carbs, so working out on the keto diet directly uses fat for energy, thereby accelerating weight loss.

Muscle Mass

A study in the Journal of Physiology of athletes on the ketogenic diet found that they were able to burn significantly more fat during training compared to other athletes on normal carb-rich diets.

Tips for a Great Keto Workout

• Ease into your workout routine. When you start keto, your body goes through a significant metabolic adjustment phase where your body is switching from burning glucose as its primary fuel source to ketones. This adjustment is called the keto flu and while each person is different, the average adjustment period can take anywhere from one to three weeks.
• Choose a keto-friendly pre-workout. Pure C8 MCT oil is one of the best keto-friendly pre-workouts because its energy-boosting, metabolism-enhancing benefits help to increase efficiency while exercising on keto.
• Opt for strength training over HIIT workouts. Aerobic exercise (aka low-intensity, steady-state cardio activities) is the best type of workout when on the keto diet. This includes strength training, yoga, and stability training.
• If you are doing high-intensity workouts, boost your carb intake. While a normal keto diet may not sustain a high-intensity workout routine, there is a way around it with a targeted keto approach. 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 simply consume an additional 15-30 grams net carbs from simple carbohydrates (like fruit) 30-60 minutes before a high-intensity workout.
• Make sure you're eating enough (especially fat). When engaging in a consistent exercise routine, it’s essential to nourish your body with quality foods to properly fuel your workouts, help you develop lean muscle mass, and support a fast recovery time.
• Listen to your body. One advantage of the keto diet is that you can create your own experience according to what works best for you. Combining a clean keto approach with your preferred workout can accelerate weight loss and increase your overall energy while promoting a healthy lifestyle, but there’s no “one size fits all” template, so it’s up to you to decide how best to do so.

Endurance athletes on keto can burn more fat during training

The ketogenic diet has become popular among endurance athletes as a performance enhancer. However, its efficacy is still a subject of debate, with some studies showing improved performance and others indicating impaired athletic ability.

Keto Diet and Fat Burning

Keto diets are high in fat, moderate in protein, and low in carbohydrates. The body primarily fuels itself with energy derived from ketones in a process called ketosis, rather than from the glucose produced by gluconeogenesis.

Some studies have found that keto diets can improve endurance athletes' ability to burn fat for fuel. For example, a study in 20 endurance athletes reported that following a ketogenic diet for 12 weeks improved performance, body composition, and fat burning during exercise.

Another study showed how muscle adapts much better to burning fat when on a low-carb diet, and that muscles can maintain this fat-burning ability even after shifting back to a higher-carb diet.

The Downside of Keto for Athletes

However, some research indicates that keto diets may negatively impact performance in endurance athletes by impairing energy utilization and speeding up time to exhaustion.

A study in elite race walkers showed that while a keto diet dramatically improved their ability to burn fat, it hindered the body's ability to efficiently utilize energy, resulting in slower race times compared to those on a high-carb diet.

Additionally, the keto diet involves severely restricting carbohydrates, which are the body's main source of energy. This can lead to decreased energy levels, especially when the body is first adapting to using fat for fuel instead of carbs.

While keto diets may help endurance athletes burn more fat during training, it may come at the cost of impaired performance and reduced energy levels. More research is needed to fully understand the effects of keto diets on athletic performance and to determine if the benefits outweigh the drawbacks for endurance athletes.

Keto may speed up post-workout muscle recovery

The ketogenic diet is a low-carbohydrate, high-fat, and moderate-protein diet that has been linked to a range of potential health benefits, including improved blood sugar control and decreased hunger levels. While its effect on athletic performance is still a subject of debate, some studies suggest that keto may speed up post-workout muscle recovery.

Scientific Studies on Keto and Muscle Recovery

Several studies have found that the ketogenic diet could help speed up post-workout muscle recovery. For instance, one small study reported that the ketogenic diet led to self-perceived improvements in recovery and inflammation after exercise in five athletes. Another study on off-road cyclists found that the ketogenic diet reduced levels of creatine kinase and lactate dehydrogenase, two enzymes used to measure muscle damage.

Additionally, a mouse study showed that following a ketogenic diet for eight weeks increased muscle recovery following exhaustive exercise. The mice on the ketogenic diet exhibited enhanced performance without aggravated muscle injury, suggesting that keto may have a protective effect on organ injury caused by exercise.

The Role of Ketones in Muscle Recovery

Ketogenic diets aim to achieve optimal nutritional ketosis, which is associated with increased levels of ketones in the blood. These ketones, specifically beta-hydroxybutyrate (BHB), interact with the amino acid leucine in muscles to promote protein synthesis and muscle growth and repair. This adaptation may have helped hunter-gatherers stay strong during times of famine.

Exogenous ketones, which can be consumed directly, have also been found to enhance exercise performance and improve recovery. They help move blood sugar out of the blood and into lean body mass, improving athletic performance and lowering blood sugar levels.

Practical Tips for Post-Workout Nutrition on Keto

When it comes to post-workout nutrition on keto, it's important to focus on consuming plenty of protein and healthy fats. Whey protein, meat, fish, eggs, and nuts are all excellent sources of protein and fat, making them great post-workout meal options. Additionally, collagen powder is beneficial for connective tissue recovery, and MCT oil can help raise blood BHB levels.

In summary, while more research is needed, current studies suggest that the ketogenic diet may speed up post-workout muscle recovery by reducing muscle damage and enhancing performance. The increased levels of ketones in the blood, particularly BHB, play a crucial role in promoting muscle growth and repair. However, it's important to note that individual results may vary, and personalized experimentation is key to finding the optimal diet and recovery strategy for each individual.

Anaerobic exercises like HIIT are challenging on keto due to low glycogen levels

The ketogenic diet is a low-carbohydrate, high-fat, and moderate-protein diet. While it has been linked to a variety of health benefits, its impact on athletic performance remains a subject of debate. Some studies suggest that keto can improve endurance, fat-burning capabilities, and muscle recovery, while others indicate that it may negatively affect energy levels and muscle growth.

Anaerobic exercises, such as High-Intensity Interval Training (HIIT), rely primarily on muscle glycogen and glycolysis as the main source of energy. During anaerobic workouts, the body's demand for oxygenated blood exceeds its supply capacity, and it starts to produce energy through alternative pathways that do not require oxygen.

When following a ketogenic diet, the body enters a state of ketosis, where fat becomes the primary source of energy instead of carbohydrates. This metabolic shift can be challenging for anaerobic exercises due to reduced glycogen levels, which are essential for high-intensity activities. As a result, studies have shown that short-term ketogenic diets impair anaerobic exercise performance in trained individuals, reducing peak power output and mean power output during tests.

However, it is important to note that the impact of keto on anaerobic exercises may change over time. Some research suggests that long-term keto adaptation, typically achieved after several weeks, can lead to improved exercise performance even in anaerobic exercises. This improvement is attributed to the body's enhanced ability to utilize fat and ketones for energy, sparing muscle glycogen and blood glucose during high-intensity workouts.

In conclusion, while anaerobic exercises like HIIT may be initially challenging on a keto diet due to low glycogen levels, long-term keto-adaptation can potentially enhance exercise performance by improving the body's ability to utilize fat and ketones as an energy source.

Consuming carbs before a high-intensity workout can fuel the body

The ketogenic diet is a low-carbohydrate, high-fat, and moderate-protein diet that has been linked to a variety of health benefits, including improved blood sugar control and decreased hunger levels. However, its impact on athletic performance remains a subject of debate. While some claim that keto can boost fat burning and endurance, others argue that it could lead to decreased energy levels and impaired muscle growth.

Simple carbs, such as fruit, fruit juice, and white bread, are digested and absorbed quickly, providing a rapid energy boost. On the other hand, complex carbs, like slow-cooked oatmeal, whole wheat bread, and brown rice, are digested and absorbed more slowly, resulting in sustained energy release over a longer period. Consuming a mix of complex and simple carbs is ideal for fuelling the body and ensuring both immediate and sustained energy supply.

The timing of carb consumption also plays a crucial role in optimising performance. It is recommended to consume a full meal containing carbs, protein, and healthy fats 2-3 hours before exercising. If there is less time before the workout, opting for simpler carbs and some protein becomes more important to prevent stomach discomfort. For instance, if the workout starts within an hour or less, a piece of fruit or a nutrition bar with protein can be good options.

In summary, consuming carbs before a high-intensity workout is essential for providing the body with the fuel it needs to perform at its best. Both simple and complex carbs have their roles, and the timing of carb consumption should be carefully considered to ensure optimal performance and avoid digestive issues.

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