Pre-Workout Eating On Keto: To Eat Or Not To Eat?

Whether or not to eat before a workout is a highly debated topic, and it becomes even more confusing when you're on a keto diet. The standard recommendation is to eat carbs before a workout to fuel your body, but since a keto diet restricts carbs, this isn't an option. So, what should you eat before working out on a keto diet?

You don't need to eat before a workout on keto

The ketogenic diet is a low-carb, high-fat diet that turns your body into a fat-burning machine. It is a common misconception that you need to eat carbohydrates to fuel your workouts. However, on a keto diet, your body doesn't need any pre-workout food to maintain stamina; you can work out on an empty stomach.

When you're in ketosis, your body is in prime fat-burning mode. This means that during exercise, your body can tap into stored body fat for fuel. Studies have shown that ketogenic dieters burn over twice as much fat during exercise compared to those fuelling themselves with carbs. So, if your primary goal is fat burning, not eating before exercise may be the best way to maximise your efforts.

However, if you do want to eat something before a workout, it is important to time your meals correctly. As fat takes longer to digest than other macronutrients, it is recommended to wait for a longer period after eating before exercising. This could be anywhere from 30 minutes to three hours, depending on the individual and the type of workout. For high-intensity interval training, you may need to eat a light meal or lengthen the period between eating and working out.

If you are new to the keto diet, it is important to ease into your workout routine. The transition from burning glucose to burning ketones as your main fuel source can be brutal if you're not careful. You may experience symptoms of the keto flu, such as exhaustion, lack of energy, brain fog, muscle cramping, and irritability. To avoid this, focus on lower-intensity workouts such as walking, biking, or yoga in the first week or two of your transition. As your body adjusts to ketosis, you can gradually increase the intensity of your workouts.

In conclusion, you don't need to eat before a workout on keto. However, if you do choose to eat something, make sure to time your meals correctly and listen to your body. Start with lower-intensity exercises and gradually increase the intensity as your body adjusts to the keto diet.

Keto-friendly pre-workout snacks

If you're on a keto diet, you're likely restricting your carb intake and loading up on fats. This might not be the optimal fuel for hitting the gym, as fat can be the slowest to digest, sitting in your stomach for longer than carbs. However, you can still find some great keto-friendly snacks to fuel your workouts. Here are some ideas:

• Keto fat bombs: These are small bars that you can buy or make at home. They typically contain nut butter, coconut oil, and a no-carb sweetener like stevia or cocoa powder. You can also add various nuts, seeds, and spices to suit your taste.
• Berries: Most fruits are not keto-approved, but berries in moderation are a great natural boost before a workout. They offer complex carbohydrates and antioxidants to fuel your workout. You can pair them with yogurt, nut butter, or cheese for a more substantial snack.
• Greek yogurt or cottage cheese: A high-fat dairy product like plain, unsweetened, and full-fat yogurt or cottage cheese can provide a low level of carbohydrates, the fat you need while on a keto diet, and a good source of natural protein to fuel your workouts.
• Keto-specific protein bars: These are convenient on-the-go options, such as Bulletproof Collagen Protein Bars, which you can stash in your gym bag.
• Smoothies: Try a Coconut Peach Smoothie (coconut milk, ice cubes, peaches, chia seeds, egg whites, and lemon juice) or a Spinach Avocado Smoothie Bowl (spinach, avocados, and unsweetened coconut milk).
• Chia Cottage Cheese with Blueberries: This snack combines high-fat dairy with low-carb fruit, providing energy for your workout without disrupting ketosis.
• Hard-boiled eggs: Eggs are a great pre-workout snack as they aid in muscle recovery after exercise.
• Salads: Try a Keto Avocado Pepperoni Salad (mozzarella pearls, sliced avocados, and pepperoni) or a Canadian Bacon and Avocado Omelet (avocados, olive oil, red bell peppers, Canadian bacon, an egg, and cheddar cheese).
• Dairy: Greek yogurt and other high-fat dairy products like cheese are good options. You can pair your Greek yogurt with a few berries for extra flavour.
• Protein shakes: A protein shake or smoothie with MCTs can provide a fast-digesting source of protein and fat that your body can access quickly.

Timing your pre-workout meal

The timing of your pre-workout meal is crucial when planning your keto diet. Most people find that eating 30 minutes to three hours before exercising is best, but you may need to fine-tune this window to suit your body and your workout type.

If you feel nauseous at the thought of eating within an hour of hitting the gym, give yourself a full three-hour window between your last meal and an intense workout. If you're prone to exercise-induced acid reflux, you may want to keep your pre-workout meal light and extend the time between eating and exercising.

On the other hand, if you feel dizzy or fatigued from working out on an empty stomach, shorten the window and eat around 90 minutes before your workout.

The best pre-workout foods

When it comes to choosing what to eat before a workout, it's important to listen to your body. A pre-workout meal should include protein, carbs, and healthy fats. Here are some keto-friendly options:

• An egg white omelet with spinach and feta cheese
• A cup of cottage cheese with low-sugar berries
• A fruit smoothie with plain Greek yogurt, blueberries, and chocolate keto whey protein
• Keto cloud bread with half of a mashed avocado
• Low-carb hummus with cherry tomatoes, carrots, and other low-carb veggies
• A homemade trail mix with cashews, coconut flakes, and dark chocolate
• Half a mashed sweet potato with unsweetened almond milk, cinnamon, and vanilla keto collagen
• A clean, low-carb protein bar
• A parfait made with crunchy keto granola, keto yogurt, and nut butter

Supplements

If you're considering pre-workout supplements, look for ingredients such as caffeine, creatine monohydrate, beta-alanine, and L-Citrulline. Caffeine can help keep you alert and focused during your workouts, while creatine may increase muscle mass and strength. Beta-alanine promotes muscle strength and endurance, and L-Citrulline improves blood flow, strength, and endurance.

The importance of protein

Protein is an essential macronutrient that supports a range of bodily functions. It is made up of smaller units called amino acids, nine of which are "essential", meaning that our bodies cannot produce them and we must obtain them from food.

Muscle Growth and Repair

Protein is crucial for muscle repair and growth. Our muscles break down and rebuild daily, and a fresh supply of amino acids is required for muscle protein synthesis, which creates new muscle. Consuming adequate protein helps prevent muscle loss and, when combined with resistance training, promotes muscle growth.

Hormones and Enzymes

Protein is also involved in the creation of hormones and enzymes. Many important hormones, such as insulin and growth hormones, are proteins. Likewise, most enzymes in the human body are proteins, and a continuous supply of amino acids is needed to produce these vital compounds.

Supporting Healthy Skin, Hair, Bones, and Joints

Protein is essential for maintaining healthy skin, hair, nails, and bones, as well as our internal organs. While protein turnover in these structures occurs slowly, new amino acids are required over time to replace old or damaged ones.

Weight Management

Getting enough protein can also make weight control easier. Protein can reduce appetite and prevent overeating by triggering hormones that promote feelings of fullness and satisfaction. Additionally, the body burns more calories digesting protein compared to fat or carbohydrates.

Wound Healing

Protein is an essential component of proper wound healing. Consuming an adequate amount of protein, estimated at 1-3 grams per kg of body weight, is ideal for supporting the wound healing process.

Cardiovascular Health

A high-protein diet has been linked to improved cardiovascular health. A study found that a diet with 30% of calories from protein improved glucose control and insulin sensitivity in men with type 2 diabetes.

Other Benefits

Protein also plays a role in maintaining the pH of blood and bodily fluids, supporting immune function, and preventing hypoglycaemia (low blood sugar).

The ideal protein consumption on a keto diet varies from person to person and depends on factors such as weight loss goals, physical activity levels, age, and health conditions.

A general guideline is to consume 1.6 grams of protein per kg of body weight, or aim for 20-30% of calories from protein. However, this may need to be adjusted based on individual needs.

For those aiming for weight loss, a higher protein intake of 2.4 to 3 grams of protein per kg of body weight may be beneficial.

It is important to note that the quality of protein sources is also important. Processed meats, for example, have been linked to an increased risk of heart disease and other health issues.

Keto-Friendly Protein Sources

Some keto-friendly protein sources include:

• Meat, poultry, and seafood
• Eggs and cheese
• Greek yogurt and cottage cheese
• Full-fat dairy
• Nuts and seeds
• Collagen or whey protein supplements

Carbohydrates are not essential

The idea that carbohydrates are required to fuel and recover from exercise is a common misconception. According to recent research, a higher fat, low-carb diet may be more beneficial for pre- and post-workout meals. When you're in ketosis, your body is in prime fat-burning mode, and during exercise, your body can tap into stored body fat for fuel. In fact, studies have shown that ketogenic dieters burn over twice as much fat during exercise compared to those fuelling themselves with carbs. Therefore, if your primary goal is fat burning, you may want to consider exercising on an empty stomach.

However, if you prefer to eat before a workout, you can still eat keto-friendly foods that will nourish your body and provide energy. It is recommended to include protein and fat in your pre-workout meal, as these are your primary sources of energy on a ketogenic diet. For example, you can eat a full meal containing keto-friendly veggies, a protein shake or smoothie with MCTs, or keto-specific protein bars.

In summary, carbohydrates are not essential, especially when following a keto diet. By reducing carbohydrate intake, your body enters ketosis and can effectively burn fat for fuel. This makes it possible to work out on an empty stomach or with a keto-friendly pre-workout meal.

Frequently asked questions