Protein Intake For Keto Workouts: How Much Is Enough?

The ketogenic diet is a popular eating plan that involves consuming very low levels of carbohydrates, high amounts of fat, and a moderate amount of protein. While the keto diet is commonly known as a weight loss strategy, it was originally developed in the 1800s as a way to help control diabetes. When following a keto diet, it is important to monitor your protein intake to ensure you are getting enough to support muscle maintenance and growth, but not so much that it kicks you out of ketosis.

The ideal amount of protein on a keto diet depends on several factors, including age, gender, weight, and activity level. A good starting point is to consume between 1.5 and 2.0 grams of protein per kilogram of body weight, or about 0.7 to 0.9 grams per pound. This amount of protein will help maintain muscle mass and improve body composition without causing weight gain.

It is worth noting that the keto diet may not be suitable for everyone, especially those who engage in high-intensity workouts, as it can lead to decreased energy levels and impaired muscle growth. However, for those looking to lose weight and improve their body composition, the keto diet may be a viable option when combined with the appropriate amount of protein.

The ideal protein intake for keto dieters

Protein is an essential macronutrient with a wide range of functions in the body. It is particularly important for muscle growth and repair, supporting healthy bones and joints, and promoting healthy skin, hair, and nails. When following a keto diet, it is crucial to ensure you are consuming adequate amounts of protein to support these functions while also maintaining ketosis.

For example, those who are physically active or looking to build muscle mass may require a higher protein intake, up to 2.4 to 3 grams per kilogram of body weight. On the other hand, older adults or individuals with certain health conditions may need to adjust their protein intake. It is always advisable to consult with a healthcare professional before starting any new diet, especially if you have specific health concerns.

It is worth noting that consuming too much protein can be detrimental to a keto diet as it may kick you out of ketosis. This is because excess protein can be converted into glucose through a process called gluconeogenesis, which can sabotage weight loss efforts. Therefore, it is important to find the right balance and not exceed the recommended protein intake for your individual needs.

In addition to adequate protein intake, keto dieters should also focus on consuming enough healthy fats, as this is the main source of energy on a keto diet. By following these guidelines and working with a healthcare professional, individuals can optimize their keto diet to support their health and fitness goals.

The effects of protein on ketosis

Protein is an essential macronutrient with a key role in the body's growth and repair processes. It is also a crucial component of any diet, including the ketogenic diet. However, there is a common misconception that too much protein can negatively impact ketosis, the metabolic state that the keto diet aims to achieve. This idea has been largely disproven, and in fact, eating adequate amounts of protein is beneficial for staying in ketosis and achieving overall health goals.

The keto diet is a low-carbohydrate, high-fat diet that aims to deplete the body's stored glucose, causing insulin levels to decrease and encouraging the liver to produce ketones. Ketones are an alternative fuel source that the body can use for energy instead of glucose. When ketones build up in the blood, the body enters a state called ketosis, which can lead to weight loss.

The role of protein in ketosis

Protein is essential for healthy brain function, skin, bone, and muscle health, building muscle mass, and recovering after workouts. These benefits promote longevity, prevent injuries, and boost metabolism. On the keto diet, it is recommended to consume adequate amounts of protein, never less than what the body needs.

The myth of too much protein

There is a widespread fear that consuming too much protein on the keto diet can lead to an increase in gluconeogenesis (GNG), a process where the liver and kidneys make glucose from non-carbohydrate sources, such as amino acids. This increase in glucose is thought to kick the body out of ketosis. However, research has shown that GNG is a stable process that is not easily increased, even with extra protein intake.

Additionally, the body needs glucose to survive, and GNG plays a vital role in preventing hypoglycemia, fuelling tissues that cannot use ketones, and resupplying glycogen stores. Therefore, GNG is not the enemy of ketosis but rather a necessary process that makes ketosis possible.

While it is important to monitor protein intake on the keto diet, the idea that too much protein will negatively affect ketosis is largely a myth. In fact, eating high amounts of protein can help with fat loss, as protein is more satiating and nutrient-dense than fat. It also has fewer calories, as the body uses more energy to burn protein compared to fat.

However, it is important to note that individual factors such as genetics, gender, current macronutrient and calorie intake, insulin sensitivity, activity levels, and body composition can impact how protein intake affects ketone levels. For example, type 2 diabetics or those with insulin resistance may need to be more cautious about their protein intake, as they are more likely to experience increased insulin levels after protein consumption, which can impair ketone production.

Overall, the key to maintaining ketosis is to restrict carbohydrate intake to less than 20 grams per day, while consuming adequate amounts of protein and healthy fats.

The impact of keto on athletic performance

The ketogenic diet has become popular among endurance athletes as a performance enhancer. However, there is limited research on the impact of keto on athletic performance, with some studies showing a positive impact and others showing a negative impact. Here is a summary of the current research:

Endurance athletes

A keto diet may help endurance athletes by increasing their ability to preserve glycogen stores during exercise and stimulating the release, transport, uptake, and utilization of fat in the muscle as energy. However, keto may also lead to decreased metabolic efficiency during vigorous-intensity exercise (above 70% VO2max), which could negate performance benefits. Some studies have shown that keto can maintain endurance performance in both trained and recreationally trained athletes, while others have found that keto impairs performance in elite race walkers. More research is needed to determine the impact of keto on endurance athletes, especially during high-intensity exercise.

Strength and resistance training

Keto has been shown to have no negative impact on strength and resistance training performance, even during near-maximal to maximal-intensity exercises. However, there is limited research on the impact of keto on muscle hypertrophy, with one study showing no impact and another showing a decrease. More research is needed to determine the impact of keto on strength and resistance training athletes, especially during high-intensity exercises.

Short-duration and sprint exercises

Keto has been shown to have no negative impact on short-duration and sprint exercises, even during vigorous-intensity exercises. However, the impact of keto on well-trained and elite athletes in these exercises is unclear, as most studies have focused on recreationally trained athletes. More research is needed to determine the impact of keto on short-duration and sprint exercises in well-trained and elite athletes.

Body composition

Keto has been shown to decrease fat mass and maintain or increase lean body mass in both trained and recreationally trained athletes. However, there is limited research on the impact of keto on muscle hypertrophy, with one study showing no impact and another showing a decrease. More research is needed to determine the impact of keto on body composition, especially in well-trained and elite athletes.

Overall, the current research on the impact of keto on athletic performance is mixed, with some studies showing a positive impact and others showing a negative impact. More research is needed, especially on the impact of keto on well-trained and elite athletes during high-intensity exercises. In addition, the impact of keto on other factors such as hydration, electrolyte balance, and overall health should also be considered when evaluating the potential benefits and drawbacks of a keto diet for athletes.

Recommended exercises for keto dieters

Exercise is an important part of a healthy lifestyle, and it can be beneficial to combine it with the keto diet to achieve your health and fitness goals. When starting the keto diet, some high-intensity exercises are not ideal as your body needs time to adjust to a new fuel source: fat. However, low-impact workouts are perfect for keto beginners and can help with weight loss, fat burning, strength, body composition goals, and recovery as you lower your carb intake.

Best exercises for keto dieters

• Strength and resistance training: This type of training helps you build muscle, which helps maintain your metabolic rate. Resistance training involves using external resistance, such as bands, weights, or bodyweight, to improve your strength and endurance and make your muscles work harder. A ketogenic diet improves endurance and muscle building, so you may be able to handle longer and stronger workouts.
• Endurance exercises: Any type of exercise that increases your heart rate for a prolonged period is considered endurance exercise, such as running and cycling long distances. Since ketosis helps you better manage your blood sugar, you won't experience a carb crash when your energy depletes before you're finished working out.
• Lower-intensity exercises: If you're new to the ketogenic diet, it's recommended to start with lower-intensity activities like restorative yoga, jogging, walking, rowing, and swimming until your body and metabolism adjust. This can help lower your chances of developing keto flu.
• High-intensity workouts: While carbs can provide a nice hit of energy for high-intensity activities like sprinting, swimming laps, and boxing, you can still perform these exercises on a ketogenic diet. You may notice differences in your performance, and you can always try the targeted ketogenic approach, which involves eating a total of 20-50 grams of net carbs every day about 30 minutes before and after your workout.
• Balance and flexibility exercises: Incorporating balance and flexibility into your routine can help prevent injury, improve range of motion, and activate your core. Examples include yoga, pilates, and stretching.

Sample 7-day keto exercise plan for beginners

• Day 1: Low-intensity cardio (e.g. walking, jogging, or swimming) for 30 minutes, followed by easy resistance training (e.g. bodyweight squats, lunges, and push-ups) for 20 minutes.
• Day 2: Rest or yoga.
• Day 3: Hiking or brisk walking for 40 minutes, followed by core work (e.g. planks, Russian twists, and crunches) for 15 minutes.
• Day 4: Rest or light stretching.
• Day 5: Easy weight lifting (e.g. bicep curls, tricep dips, and shoulder presses) with light weights and high reps for 20 minutes, followed by a gentle yoga flow for 15 minutes.
• Day 6: High-intensity interval training (HIIT) for 15 minutes, such as sprinting or burpees.
• Day 7: Rest or light walking.

The importance of fat intake on keto

Fat is an essential part of the keto diet, and for good reason. Eating the right amount of fat is critical to nourishing your body and maintaining optimal health and hormone balance. On keto, fat is the primary source of calories, so it will dictate whether you gain or lose weight.

On keto, it is recommended that you get 70 to 80% of your daily calories from fat. This means that the amount of fat you eat will determine whether you gain or lose weight. Eating fewer calories from fat can boost weight loss, but going too low can cause health issues such as increased severity of keto flu symptoms.

It's important to note that simply eating more fat will not increase your blood ketone levels substantially. The primary factor that drives nutritional ketosis is net carbs. Foods with higher net carbs will increase blood glucose and insulin levels, causing the liver to shut down ketone production. Therefore, keto dieters typically restrict net carb intake to below 25 grams per day.

Healthy Fat Sources on Keto

When it comes to choosing healthy fat sources on keto, opt for natural, minimally processed foods such as:

• Avocados and avocado oil
• Nuts and seeds (e.g. pistachios, walnuts, almonds, pecans)
• Nut and seed butters (e.g. sunflower butter, almond butter)
• Flax seeds
• Hemp hearts
• Chia seeds
• Olives and cold-pressed olive oil
• Coconuts and unrefined coconut oil
• Cacao nibs
• Full-fat Greek yogurt
• Fatty fish (e.g. salmon, tuna, anchovies, sardines)
• Eggs
• Butter
• Cheese

Fats to Limit or Avoid on Keto

While fat is an essential part of the keto diet, not all fat sources are created equal. Some fats should be limited or avoided due to their negative impact on health. These include:

• Artificial trans fats: Found in highly refined oils and commercially prepared processed foods such as cakes, cookies, and biscuits.
• Processed meats: Deli meat, sausages, salami, hot dogs, and cured and smoked meats.
• Deep-fried foods: These tend to be high in trans fats and can increase your risk of heart disease.

Frequently asked questions