Jeffrey Salazar
The ketogenic diet is a very low-carb, high-fat, and moderate-protein diet that has been linked to several health benefits, including weight loss, improved blood sugar control, and decreased hunger. While the diet has been associated with improved endurance and fat-burning capabilities, its impact on athletic performance remains controversial, with some studies suggesting it may impair high-intensity exercises. For individuals interested in combining the ketogenic diet with cardio exercises, it is essential to understand the potential benefits and challenges.
Should I do cardio on a ketogenic diet?
| Characteristics | Values |
|---|---|
| Effect on athletic performance | Controversial. May boost fat burning and enhance endurance but could also drain energy levels and make muscle growth more challenging. |
| Effect on performance in high-intensity workouts | Limited. |
| Effect on performance in lower-intensity workouts | Less affected. |
| Effect on muscle recovery | Positive. |
| Effect on muscle growth | Negative. |
| Weight loss | Positive. |
| Recommended exercises | Low-intensity cardio, strength training, yoga, stability training, resistance training, lifting weights. |
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What You'll Learn
Cardio on a ketogenic diet is suitable for non-athletes
When the body is in a state of ketosis, it uses fat as its primary energy source instead of carbohydrates. This is advantageous for those doing cardio, as it allows the body to tap into its fat reserves during low to moderate-intensity exercises, such as cardio workouts. As a result, cardio exercises can be sustained for longer periods without relying on carbohydrates or sugar for fuel, which are typically limited on a ketogenic diet.
Additionally, the ketogenic diet has been found to improve endurance and aid in muscle recovery, which are crucial aspects of cardio training. Studies have shown that athletes on ketogenic diets were able to burn significantly more fat during training compared to those on carb-rich diets. This suggests that the ketogenic diet may enhance performance in endurance-based activities, such as long-distance running or cycling at a steady pace.
However, it is important to note that the ketogenic diet may not be suitable for everyone, and some individuals may experience reduced performance in high-intensity workouts. This is because high-intensity exercises, such as weightlifting or sprinting, require rapid and large bursts of energy, which the body typically obtains from glycogen. On a ketogenic diet, the body has limited carbohydrate sources, which can make it challenging to fuel these types of intense activities.
Nevertheless, for non-athletes engaging in cardio workouts, the ketogenic diet can be a viable option. By combining cardio exercises with a well-planned ketogenic diet, individuals can effectively burn fat, improve endurance, and enhance their overall health and fitness levels. It is always recommended to consult with a healthcare professional or a dietician before starting any new diet or exercise regimen to ensure it aligns with one's specific needs and goals.
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It may improve endurance and fat burning
The ketogenic diet is a very low-carb, 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 the diet's effect on athletic performance remains controversial, some studies suggest that it may improve endurance and fat burning.
One study found that being in a metabolic state of ketosis improved physical endurance due to the body's ability to use fat as an alternative energy source. Additionally, a small study in competitive race walkers showed that the ketogenic diet increased fat burning during a range of workout intensities. Another study in 22 athletes found that switching to a ketogenic diet increased fat burning over a four-week period.
The ketogenic diet may also improve endurance by allowing individuals to maintain a higher heart rate for longer without needing to burn too many carbohydrates. This means that individuals may be able to work out for longer periods without getting tired. Furthermore, a study in the Journal of Physiology found that athletes on the ketogenic diet burned significantly more fat during training compared to athletes on a normal carbohydrate-rich diet.
While the ketogenic diet may improve endurance and fat burning, it is important to note that it may not be suitable for high-intensity workouts. This is because the diet's low-carb nature can limit the body's ability to produce bursts of energy. Therefore, those on a ketogenic diet may find that low to moderate-intensity cardio workouts are better suited to their energy levels and performance. Examples of low-intensity cardio exercises include walking, cycling, and swimming.
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It may not be suitable for high-intensity workouts
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 improved blood sugar control and decreased hunger levels. While the diet has been shown to improve endurance in some athletes, its effect on athletic performance remains controversial.
Some studies have found that the ketogenic diet may not be suitable for high-intensity workouts due to its impact on energy utilization. The diet's very low-carb nature means that glycogen stores, which provide energy for high-intensity bursts of activity, are reduced. As a result, the ketogenic diet may impair performance during high-intensity exercises that require large bursts of fuel, such as weightlifting or spinning.
One small study from February 2017 followed 42 healthy adults who spent six weeks on the ketogenic diet. The study found that the participants' performance in endurance capacity and peak power dropped, suggesting that the diet may not be ideal for improving physical performance. Additionally, the lower amounts of calories and protein consumed while on the keto diet can make building muscle mass more challenging. The body uses carbohydrates for muscle growth, and with fewer carbohydrates available on the ketogenic diet, building muscle becomes less efficient.
However, it's important to note that there is a targeted keto approach that can be used to sustain high-intensity workouts. By consuming additional net carbs from simple carbohydrates, such as fruit, 30-60 minutes before a high-intensity workout, the body can be fuelled with enough glycogen to power through the training. This strategy allows individuals to combine a high-intensity workout routine with the ketogenic diet, but it must be carefully timed to avoid being kicked out of ketosis.
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It may impair performance in endurance athletes
The ketogenic diet has become popular among endurance athletes as a performance enhancer. However, there is limited evidence to support this claim. While some studies have found that the ketogenic diet may improve endurance performance, others have shown that it may impair performance in endurance athletes.
For example, a small study from February 2017 followed 42 healthy adults after they spent six weeks on the ketogenic diet. The results showed that the participants' performance in endurance capacity and peak power dropped. Another study in 22 athletes found that switching to a ketogenic diet increased fat burning over a 4-week period. However, the diet ultimately impaired exercise performance in these athletes.
The ketogenic diet is a very low-carb, high-fat, moderate-protein diet. This composition may explain why more fat is burned during exercise. However, the diet's low-carb nature can also lead to reduced muscle glycogen stores, which can impair exercise capacity. Additionally, the ketogenic diet's higher fat content may lead to increased fat storage, as more calories are coming from fats.
The variability in performance results among athletes following a ketogenic diet depends on the exercise intensity, with greater impairment seen in high-intensity anaerobic exercises. While the ketogenic diet may improve fat burning during exercise, it could also negatively affect performance in endurance athletes by impairing energy utilization and speeding up time to exhaustion.
In conclusion, while some evidence suggests that the ketogenic diet may enhance endurance performance, there are also studies showing impaired performance in endurance athletes. More studies are needed to determine the diet's effects conclusively.
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It may speed up post-workout muscle recovery
The ketogenic diet is a very low-carb, 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. While the diet's effect on athletic performance remains controversial, some studies suggest that it may improve endurance and speed up post-workout muscle recovery.
Several studies have found that the ketogenic diet may help speed up post-workout muscle recovery. For example, one small study reported that the diet led to self-perceived improvements in recovery and inflammation after exercise in five athletes. Additionally, a study in off-road cyclists found that the ketogenic diet reduced levels of creatine kinase and lactate dehydrogenase, which are enzymes used to measure muscle damage. Furthermore, a mouse study showed that the diet increased muscle recovery after exhaustive exercise.
While the ketogenic diet may aid in muscle recovery, it's important to note that it may also impair other aspects of performance. Some studies have found that the diet can lead to reductions in certain measures of performance, and it may be less suitable for high-intensity workouts. The diet's low-carb nature can result in decreased energy levels, especially during high-intensity exercises.
To support muscle recovery while on a ketogenic diet, it is important to consume adequate protein and strategic nutrients. Protein is essential for repairing and rebuilding muscle fibers after exercise. Leucine-rich proteins, in particular, help maintain a positive net protein balance, aiding in muscle growth and repair. Dietary fats are also important for replenishing energy stores and sustaining energy levels.
In addition to diet, supplementing with specific products designed for low-carb athletes can aid in muscle recovery. These supplements can support faster healing, reduce soreness, and keep you energized and ready for your next training session. Examples include CLA + Carnitine, Keto Weight Loss™, and BCAAs, which can protect muscle tissue and stimulate protein synthesis.
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Frequently asked questions
Low-intensity cardio exercises such as walking, running, cycling, and swimming are recommended for people on a ketogenic diet. This is because the body uses fat as its primary energy source during lower-intensity aerobic workouts, and the ketogenic diet is already high in fat content.
Doing cardio on a ketogenic diet can increase weight loss, improve endurance, and offer a faster recovery period after intense workouts.
The ketogenic diet may not be suitable for high-intensity bursts of activity, as it could drain energy levels and make muscle growth more challenging.
To optimise cardio performance while on a ketogenic diet, it is recommended to gradually increase the duration and intensity of exercises over several weeks. Additionally, consuming simple carbohydrates 30-60 minutes before a high-intensity workout can provide the body with enough glycogen to fuel muscles during and after training.
