Keto Post-Workout Meals: Should You Include Gat?

The ketogenic diet is a low-carb, high-fat, and moderate-protein diet that aims to get the body into a state of ketosis, where it uses fat instead of carbs as its primary energy source. This means that post-workout meals for people on a keto diet will look different from those who are not. While most post-workout meals are not keto-friendly, there are plenty of options for those on a keto diet to support their fitness performance and recovery.

The best post-workout meals for people on a keto diet are high in fat, moderate in protein, and low in carbs. Some examples of these include:

- Avocado egg salad

- Salmon cucumber roll-ups

- Keto chocolate coconut fat bomb squares

- Keto-friendly banana bread muffins

- Baked mini frittatas with mushrooms

- Very berry chocolate protein smoothies

- Keto Italian roll-ups

How much protein do you need post-workout?

Protein is essential for maintaining and building muscle. According to British researchers, consuming 20 grams of protein after a workout is sufficient to stimulate muscle protein synthesis—the process that helps promote muscle repair and growth after exercise. This amount was found to be effective in a study involving 48 men who ingested either 0, 10, 20, or 40 grams of protein immediately after a strength workout. The 20-gram and 40-gram doses were more effective in stimulating muscle protein synthesis compared to the lower amounts, but the 40-gram dose did not provide any additional benefit.

The amount of protein needed also depends on the intensity and duration of your workout. Generally, the longer and more intense the exercise, the more protein is required to optimise recovery. Active individuals should aim for about 10-20% of their total daily energy intake from protein, which equates to approximately 50-100 grams based on a 2,000-calorie diet. Athletes may require even more protein, with a recommended intake of 1.2-2 grams per kilogram of body weight per day.

It is recommended to consume protein within 30 minutes to 2 hours after finishing a workout to maximise the benefits of muscle repair and growth. However, muscle remains responsive to protein for at least 24 hours after exercising, so it is still beneficial to consume protein outside of this window.

To meet your protein needs, consider including high-quality protein sources such as dairy, fish, meat, eggs, and soy in your diet. Whey protein, a fast-digesting protein found in milk, is also a good option as it contains leucine, an amino acid that activates protein synthesis.

In summary, consuming 20 grams of protein after your workout is generally recommended to promote muscle repair and growth. However, the amount may vary depending on the intensity and duration of your workout, and it is important to consume protein regularly throughout the day to support your fitness goals.

What are some keto-friendly post-workout snacks?

When it comes to keto-friendly post-workout snacks, it's important to remember that your body can adapt to a low-carb, high-fat diet and maintain or even optimise energy levels. In the absence of carbohydrates, your body will burn ketones for fuel instead of glycogen. This means that protein becomes key to your post-workout recovery.

• Hard-boiled eggs with carrots and celery sticks
• Homemade trail mix with cashews, dark chocolate and coconut flakes
• Greek yoghurt parfait with plain yoghurt or coconut yoghurt, keto granola, chia seeds and blueberries
• Cloud bread with avocado slices and scrambled eggs
• A wrap made with a low-carb tortilla, low-carb hummus, veggies and grilled chicken breast
• A smoothie made with avocado, berries and whey protein powder
• Cottage cheese with fresh melon
• A wrap with tuna salad, keto mayo and leafy greens
• Keto bars
• Keto whey protein shakes
• Avocado egg salad
• Salmon cucumber roll-ups
• Keto chocolate coconut fat bomb squares
• Keto banana bread muffins
• Homemade beef jerky
• Egg cups

It's worth noting that while these snacks are keto-friendly, the amount of carbohydrates, proteins and fats you need to consume depends on various factors such as your goals, lifestyle and body composition.

What are some keto-friendly post-workout shakes?

When it comes to keto-friendly post-workout shakes, there are a few key considerations to keep in mind. Firstly, it's important to choose a high-quality protein source to support muscle growth and repair. Whey protein is a popular choice due to its high leucine content, which is crucial for muscle protein synthesis. Additionally, including healthy fats and micronutrients in your shake can further enhance its benefits. Here are some specific examples of keto-friendly post-workout shakes:

• Keto Whey Protein Shake: This shake typically includes grass-fed whey protein, which is crucial for muscle growth and repair. It can be blended with water or combined with ingredients like avocado, berries, and cocoa powder to make a delicious smoothie.
• Keto Post-Workout Shake: This shake features Perfect Keto Vanilla Whey Protein, full-fat coconut milk, almond butter, chia seeds, and optional MCT oil or heavy cream. It provides a good balance of protein and healthy fats while also being tasty.
• Onnit Keto Recovery Shake: Developed by Brendan Shaub, this shake includes MCT oil, chia seeds, almond butter, Onnit greens, and protein powders. It also contains cold brew coffee for an extra energy boost.
• Mint Keto Smoothie: Created by MTHR Nutrition, this smoothie uses frozen cauliflower as a low-carb base and includes other ingredients like spinach and sunflower butter to boost its nutritional content.
• Bulletproof Coconut Collagen Smoothie: This smoothie by Living Ashley combines Bulletproof Collagen Powder, MCT oil, spinach, avocado, and full-fat coconut milk for a creamy, nutritious treat.

Remember, the specific ingredients and amounts may vary depending on your personal preferences and fitness goals. It's always a good idea to consult with a healthcare professional or a dietitian to ensure that your post-workout shake aligns with your specific needs and dietary restrictions.

What are some keto-friendly post-workout smoothies?

A keto diet involves dramatically decreasing your intake of carbohydrates and getting most of your calories from fat. As a result, smoothies that contain high-carb ingredients like fruits, yogurt, honey, and milk are not usually considered keto-friendly. However, there are several keto-friendly smoothie options that are low in carbs and high in fat. Here are some recipes for keto-friendly post-workout smoothies:

Triple Berry Avocado Breakfast Smoothie

This smoothie combines berries, avocado, spinach, and hemp seeds to create a filling and nutritious post-workout meal.

Ingredients:

• 1 cup (240 ml) of water
• 1/2 cup (98 grams) of frozen mixed berries (strawberries, blueberries, and raspberries)
• Half of an avocado (100 grams)
• 2 cups (40 grams) of spinach
• 2 tablespoons (20 grams) of hemp seeds

Chocolate Peanut Butter Smoothie

A delicious combination of creamy peanut butter, unsweetened cocoa powder, and heavy cream, this smoothie offers a good balance of protein and fat.

Ingredients:

• 1 cup (240 ml) of unsweetened almond milk or another low-carb, plant-based milk
• 2 tablespoons (32 grams) of creamy peanut butter
• 1 tablespoon (4 grams) of unsweetened cocoa powder
• 1/4 cup (60 ml) of heavy cream
• 1 cup (226 grams) of ice

Strawberry Zucchini Chia Smoothie

A unique twist on traditional green smoothies, this smoothie includes zucchini, strawberries, and chia seeds, providing a good source of fibre and omega-3 fatty acids.

Ingredients:

• 1 cup (240 ml) of water
• 1/2 cup (110 grams) of frozen strawberries
• 1 cup (124 grams) of chopped zucchini, frozen or raw
• 3 tablespoons (41 grams) of chia seeds

Coconut Blackberry Mint Smoothie

A refreshing blend of fresh mint, blackberries, and high-fat coconut milk, this smoothie is a tasty way to increase your fat intake while following a keto diet.

Ingredients:

• 1/2 cup (120 ml) of unsweetened full-fat coconut milk
• 1/2 cup (70 grams) of frozen blackberries
• 2 tablespoons (20 grams) of shredded coconut

Lemon Cucumber Green Smoothie

A zesty and hydrating option, this smoothie combines lemon juice, cucumber, spinach or kale, and milled flax seeds for a refreshing post-workout treat.

Ingredients:

• 1/2 cup (120 ml) of water
• 1/2 cup (113 grams) of ice
• 1 cup (130 grams) of sliced cucumber
• 1 cup (20 grams) of spinach or kale
• 1 tablespoon (30 ml) of lemon juice
• 2 tablespoons (14 grams) of milled flax seeds

Cinnamon Raspberry Breakfast Smoothie

Cinnamon enhances the sweetness of raspberries in this smoothie, while almond butter provides a good source of plant-based protein and healthy fats.

Ingredients:

• 1 cup (240 ml) of unsweetened almond milk
• 1/2 cup (125 grams) of frozen raspberries
• 1 cup (20 grams) of spinach or kale
• 2 tablespoons (32 grams) of almond butter
• 1/8 teaspoon of cinnamon, or to taste

Keto Smoothie with Whey Protein

This smoothie includes whey protein isolate, a complete protein source that promotes muscle growth and recovery. It also contains coconut milk, spinach or other dark leafy greens, blackberries, and vanilla extract.

Ingredients:

• 1 cup coconut milk beverage (unsweetened or preferred milk substitute)
• 1 cup spinach or other dark leafy greens
• 1 cup blackberries (fresh or frozen)
• 2 scoops whey protein isolate (low carb, unflavoured or flavoured)
• 1/2 teaspoon vanilla extract
• Monk fruit erythritol sweetener blend (optional, to taste)

What are some keto-friendly post-workout meals?

When it comes to keto-friendly post-workout meals, it's important to remember that your body can adapt to a low-carb, high-fat diet and not only maintain energy levels but also optimise them. In the absence of carbohydrates, your body will burn ketones for fuel instead of glycogen. This means that protein becomes key to your post-workout recovery.

• Avocado omelette with spinach and cream
• Frittata with eggs, bacon, veggies, cheese, and cream
• Paleo & Keto bacon veggie muffins
• Keto lox and egg breakfast pizza
• Keto breakfast sandwich with keto-friendly breakfast sausage, egg, avocado, and cheddar cheese
• Keto fried eggs with kale, pork, pecans, cranberries, and kale
• Keto eggs benedict
• Pancakes with savoury cream cheese topping
• Asian chicken lettuce wrap
• Cauliflower fried rice with low-carb veggies, egg, and a protein of your choice (chicken or shrimp)
• Easy keto lasagna stuffed portobellos with ground beef, cheese, and sugar-free marinara
• BLT chicken salad-stuffed avocados
• Shredded chicken chilli with butter, chicken, cream cheese, and spices
• Beef and broccoli with sunshine sauce, seed or nut butter, and coconut aminos
• Cheesy cauliflower breadsticks with eggs, cheese, and arugula
• Keto shrimp scampi with zoodles (squash or zucchini noodles) and shrimp

Remember, the amount of protein you need depends on how much you exercise. For heavy exercise, aim for 1.6 g/kg body weight; for moderate exercise, 1.3 g/kg body weight; and for light exercise, 1 g/kg body weight.

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