Pre Or Post-Keto Workout: What's Best For Your Body?

The keto diet is a low-carb, high-fat diet that can be tricky to navigate when it comes to fuelling your body for a workout. The traditional approach to pre-workout nutrition has been to load up on carbohydrates for energy, but this doesn't align with the keto diet. So, what should you eat before a workout on the keto diet, and should you workout before or after your first keto meal?

Firstly, it's important to note that everyone is different, and you should listen to your body when deciding what and when to eat before a workout. Some people prefer to workout on an empty stomach, while others need a snack or a full meal to power through. If you're on the keto diet, it's recommended to eat something with healthy fats and protein, and you can also include a small number of carbs. Examples include keto coffee smoothies, protein shakes, cottage cheese or Greek yoghurt with berries, and keto-friendly protein bars. Timing is also key, and it's generally recommended to eat 30 minutes to 3 hours before a workout, but you may need to experiment to find the right window for you.

So, should you workout before or after your first keto meal? Ultimately, this depends on your personal preference and how your body responds. If you feel more energised after a keto meal, then it might be better to workout afterwards. On the other hand, if you prefer to workout on an empty stomach or don't want to feel too full during your workout, then you might choose to workout before your first keto meal. The most important thing is to listen to your body and find a routine that works for you.

Pre-workout nutrition

When it comes to pre-workout nutrition, timing is key. Most people find that eating 30 minutes to three hours before exercising is best, but you may need to adjust this window of time according to your personal preference and your body's response. If you experience exercise-induced acid reflux, you may want to keep your pre-workout meal light and allow a longer window between your last meal and your workout. On the other hand, if you feel dizzy or fatigued from working out on an empty stomach, consider eating something 90 minutes before hitting the gym.

Macronutrient Composition

Your pre-workout meal should ideally include a balance of healthy fats, protein, and carbohydrates. While the keto diet restricts carbohydrate intake, small amounts of low-carb options can be included in your pre-workout meal to provide energy and replenish glycogen stores.

Food Suggestions

• Healthy fats: Avocados, fish, cream cheese, and nuts are good sources of healthy fats. You can also try fat bombs, which are small bars or balls made with ingredients like coconut oil, nut butter, cocoa powder, and nuts.
• Protein: Include protein sources such as eggs, Greek yogurt, cottage cheese, or a protein shake. If you prefer a meat option, consider meat jerky or low-carb jerky.
• Carbohydrates: Choose low-carb options like berries, keto-friendly veggies (e.g., cherry tomatoes, carrots), or a small serving of mashed sweet potato.

Pre-made Options

If you're short on time or prefer convenience, there are pre-made keto-friendly options available, such as keto-friendly protein bars, Bulletproof Collagen Protein Bars, or pre-made keto-friendly trail mix.

Drinks

Consider a shake with Medium Chain Triglycerides (MCTs), which are healthy fats that can boost ketone levels and provide quick energy. You can also add MCT oil powder to your coffee for a caffeine boost. Additionally, caffeine can be beneficial before a workout, so consider having a cup of coffee or caffeinated tea beforehand.

Remember, it's important to listen to your body and adjust your pre-workout nutrition accordingly. Experiment with different foods and timing to find what works best for you.

Post-workout nutrition

• Eat protein: Aim for 20 to 30 grams of protein to replenish the amino acids that build muscle. Good sources of protein include steak, salmon, chicken, whey protein, eggs, and nuts.
• Eat fat: As fat is your primary energy source on a ketogenic diet, adding healthy fats to your post-workout meal will give your body more energy. Avocados, nuts, olive oil, and grass-fed butter are all good sources of healthy fats.
• Drink a protein shake or smoothie: A protein shake or smoothie is a fast and convenient way to get a digestible source of protein and healthy fats into your body shortly after your workout. You can add MCT oil, collagen powder, or greens powder to your smoothie for an extra nutritional boost.
• Eat non-starchy vegetables: Fill your plate with leafy greens, broccoli, mushrooms, and zucchini to get a variety of micronutrients that support your overall health and recovery.
• Consider supplements: Certain supplements can help enhance your post-workout recovery. For example, creatine monohydrate may increase muscle mass and muscle strength, while beta-alanine may promote muscle strength and endurance.
• Don't fear protein consumption: On a ketogenic diet, it's recommended to get 20 to 25 percent of your calories from protein to maintain ketosis. However, if you're exercising regularly, you may need more protein—up to 30 percent or more of your calories. Don't be afraid to increase your protein intake to support your fitness goals.

Carbohydrates

The body can tap into stored body fat for fuel during exercise when in ketosis. Studies have shown that ketogenic dieters burn over twice as much fat during exercise compared to those using carbohydrates for fuel. This makes the keto diet ideal for people whose primary goal is fat burning.

However, not everyone exercises with fat burning in mind, and some people prefer to eat something before a workout. In this case, it is important to remember that a pre-workout meal should include all three macronutrients: healthy fats to provide energy, protein to build and repair muscle, and carbohydrates to replenish glycogen stores.

If you are on a keto diet, you can still include some carbohydrates in your pre-workout meal, especially if you are an athlete or engage in high-intensity exercises. Carbohydrates provide your muscles with glucose, which they need as they break down and repair. However, if your workouts are not that intense, it is best to avoid adding more carbohydrates to your diet.

You can also eat carbohydrates after a workout to help your muscles repair themselves. It is important to pair carbohydrates with protein so that your muscles will grow faster.

If you are on a keto diet and want to include some carbohydrates, there are two ways to do so without losing the benefits of ketosis:

• Eat carbohydrates post-workout. After high-intensity exercise, your muscles are like squeezed-out sponges, ready to absorb carbohydrates to replenish muscle glycogen. It is recommended to consume something starchy, as fructose will replenish liver glycogen instead of muscle glycogen.
• Cycle carbohydrates in one day per week. On this day, you can eat up to around 150 grams of carbohydrates. This gives you a mental break from the keto diet, and you will still get back into ketosis right away.

It is a myth that you need to add a lot of fat to your meals on a keto diet. For the average person, adding fat beyond what your body needs for energy will prevent weight loss. It is important to remember that being in ketosis is not a magic key to fat loss; instead, it leads to better satiety, which can then lead to fat loss.

Protein

On the keto diet, protein intake is kept moderate because too much can prevent ketosis, the state where the body burns fat for energy instead of carbohydrates. However, protein is still important for several reasons:

• Muscle growth and repair: Protein provides the amino acids needed for muscle protein synthesis, which creates new muscle. Resistance training coupled with adequate protein intake promotes muscle growth.
• Supporting healthy bones, skin, hair, and nails: Protein is necessary for maintaining healthy skin, hair, nails, and bones, as well as internal organs.
• Creation of hormones and enzymes: Many hormones and enzymes, such as insulin and growth hormone, are proteins. A continuous supply of amino acids from dietary protein is needed to produce these compounds.
• Appetite control: Protein can reduce appetite and prevent overeating by increasing feelings of fullness and satisfaction. It also increases the number of calories burned during digestion compared to fats or carbs.

The ideal amount of protein on a keto diet is widely debated and may vary depending on individual factors such as activity level, age, and health status. However, some general guidelines for protein intake on a keto diet include:

• Calculating your protein needs: It is recommended to calculate your protein intake based on your body weight, usually in the range of 1.2 to 2.0 grams of protein per kilogram of body weight.
• Prioritising protein sources: Choose healthy protein sources such as meat, poultry, seafood, eggs, cheese, tofu, nuts, and seeds.
• Adjusting for weight loss: If you are aiming for weight loss, a higher protein intake of 2.4 to 3 grams per kilogram of body weight may be beneficial, especially if you are also resistance training.
• Considering individual factors: Some individuals may require higher protein intake, including those looking to maintain muscle mass while losing weight, those at risk of slow wound healing, older adults aiming to stay active, and people with type 2 diabetes or cardiovascular risk factors.
• Timing your protein intake: Consuming protein before a workout can provide energy and support muscle repair. Keto-friendly pre-workout protein sources include protein bars, low-carb jerky, protein shakes, and shakes with MCTs (Medium-Chain Triglycerides).

Timing

The timing of your pre-workout meal may also depend on the type of workout you have planned. If you're prone to feeling unwell after eating a full meal before exercising, you might prefer to eat a smaller snack closer to your workout time. Conversely, if you're tackling a particularly challenging workout, you may benefit from a larger pre-workout meal consumed further in advance to give your body ample time to digest and convert it into energy.

It's also important to consider the type of food you're consuming. Since keto diets are high in fat, and fats take longer to digest, you may need to allow more time between eating and exercising to avoid discomfort. Therefore, if your pre-workout snack is rich in fats, you should eat it earlier to give your body sufficient time to digest.

In summary, the timing of your pre-workout meal or snack depends on various factors, including your individual preferences, the type of workout, and the composition of your meal. Experimenting with different timings and paying attention to your body's responses will help you find the optimal timing for your keto pre-workout meals.

Frequently asked questions