Keto And Carbs: Post-Workout Eating For Weight Loss

There are many misconceptions about the keto diet, one of them being that carbohydrates are required to fuel and recover from exercise. However, this is not true. While it is important to eat before and after a workout to fuel your performance and facilitate recovery, you do not need to eat carbohydrates to do this. In fact, studies have shown that ketogenic dieters burn over twice as much fat during exercise compared to those fuelling themselves with carbs. So, if you are on a keto diet, you do not need to eat carbs after a workout.

Eating carbs won't ruin a keto diet

It is a common misconception that carbohydrates are critical for workout energy and recovery. However, this is not entirely true, and consuming carbs after a workout will not ruin a keto diet. In fact, recent research suggests that a higher-fat, low-carb diet may be more effective for pre- and post-workout meals.

The belief that carbs are necessary for workout recovery stems from the idea that the body relies on glycogen as its preferred energy source for high-intensity activity. While this is true, other sources, such as fat, can also be used. In fact, when in ketosis, the body is in prime fat-burning mode, and studies have shown that ketogenic dieters burn over twice as much fat during exercise compared to those fuelling themselves with carbs.

That being said, it is important to note that the body does need some form of fuel to recover from a workout, and this is where the fear of consuming carbs comes from. However, this fear is blown out of proportion, and consuming a small amount of carbs after a workout will not kick you out of ketosis. In fact, for those doing high-intensity workouts, it is beneficial to consume some carbs to replenish muscle glycogen. Ideally, opt for something starchy, as fructose will replenish liver glycogen, which can interfere with ketosis. For a smaller female, 25-30 grams of carbs is fine, while a larger male can consume up to 50-60 grams.

Additionally, it is important to remember that not all carbs are created equal. Complex carbs, such as whole grains, vegetables, beans, and potatoes, are higher in fibre and will create a slower, steadier rise in blood sugar. On the other hand, simple carbs may be better tolerated by the body after a workout, as they are easier to digest. It is important to test different combinations of carbs and proteins to determine what works best for your body.

In conclusion, while it is true that a keto diet restricts carb intake, consuming a small amount of carbs after a workout will not ruin your diet. The key is to focus on consuming a combination of healthy fats, carbs, and protein that fits within your macros and supports your recovery.

You don't need to eat before a workout

Eating before a workout is not necessary, especially if you are on a keto diet. When you are in ketosis, your body is in prime fat-burning mode, which means it can tap into stored body fat for fuel during exercise. In fact, studies have shown that those on a ketogenic diet burn over twice as much fat during exercise compared to those fuelling themselves with carbs.

If you are not someone who exercises with fat burning in mind, or if you prefer to eat before a workout, there are some keto-friendly options that will help maintain your energy and achieve your exercise goals.

Firstly, you can eat protein. This gives your muscles the amino acids they need to perform and repair themselves during exercise, as well as helping to build muscle.

Secondly, eating fat before exercise gives your body a primary energy source to call on.

If you can stomach a full meal before a workout, this can ensure you get enough grams of fat and protein to fuel your performance.

Finally, a protein shake or smoothie with MCTs will give you a fast-digesting protein and fat source that your body can access soon after eating, without feeling too full to perform.

However, if you are looking to maximise fat burning, not eating before exercise may be the best way to achieve your goals.

The best foods to eat after a workout

Eating the right foods after a workout is essential for recovery. Your muscles need protein to rebuild and enough carbs to restore glycogen levels. Plus, if you're following a keto diet, you'll need to consume enough fat throughout the day to remain in ketosis.

The number of carbohydrates you consume will depend on your activity level. If you do heavy strength training, you may need more carbs than someone who does light cardio. For example, a competitive triathlete, Ben Greenfield, reportedly stays in ketosis while eating 100-150 grams of carbs per day. Before his heavy workout days, he consumes 7-10 grams of carbs per kilo of body weight. On those days, a 150-pound male would be advised to eat 450-675 grams of carbs.

If you're doing a cyclical keto diet, you would consume large amounts of carbs on hard training days, specifically around your workout. Complex carbohydrates (sweet potatoes, brown rice, or quinoa) will be consumed before a workout to provide energy, and then in a post-workout meal to replenish glycogen stores.

You may find it difficult to consume large amounts of fat immediately after your workout. If your stomach feels upset when trying to consume fat post-exercise, focus on getting most of your calories from fat throughout the day.

There are, however, some high-fat food sources that support your recovery without interfering with digestion. Avocados, nuts and nut butter, or smoothies with coconut cream are good examples.

When you work out, tiny fibres in your muscles break apart. To repair your muscles, you must undergo a process called myofibrillar hypertrophy, which requires protein. Some studies show that you need to consume as much as a gram of protein per pound of body weight post-exercise. If you weigh 150 pounds, this means you might have to consume 150 grams of protein for muscle growth.

What to Eat After a Workout

After a workout, aim to consume all three macros: healthy fats, carbs, and protein. When it comes to carbs, start with a very modest amount and continuously test your ketone levels to ensure you don't consume so many that you kick yourself out of ketosis.

• Hard-boiled eggs, carrots, and celery sticks
• A homemade trail mix of cashews, dark chocolate, and coconut flakes
• Greek yogurt parfait with plain yogurt or coconut yogurt, 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, fresh berries, and whey protein powder
• Cottage cheese and fresh melon
• A wrap with tuna salad, keto mayo, and leafy greens

How much protein do you need?

Protein is one of the most important macronutrients, and it has many crucial roles in the human body. It is particularly beneficial when trying to lose weight, as it helps to slow down digestion, keeping you feeling fuller for longer. It also takes longer to digest, burning more calories during the digestion process.

When following a keto diet, it is recommended that you get 20 to 30% of your calories from protein. This equates to around 75 grams of protein per day for a 2,000-calorie diet. However, the most ideal way to calculate your protein needs is in grams per kilogram of body weight. The recommended range is 1.2-2.0 g/kg body weight, depending on your lifestyle. For example, if you are a male who lifts heavy weights, you may want to aim for the higher end of this protein range, whereas a smaller female who doesn't do much weight lifting may be better off at the lower end.

It's important to note that getting enough protein is crucial, especially if you exercise. Research shows that consuming just 20% of your calories from protein while exercising can lead to muscle loss. Therefore, if you are physically active, you may need closer to 30% of your calories from protein, or even more depending on your body and the intensity of your workouts.

If you are trying to build muscle mass, it is recommended to consume 20 to 30 grams of protein at every meal to ensure amino acids are absorbed into the muscles. As a general rule of thumb, a piece of meat the size of a deck of cards will provide you with roughly 20 grams of protein.

• 100 g (3.5 oz) of fish, meat, or poultry
• 240 g (8 oz) of plain Greek yogurt
• 210 g (7 oz) of cottage cheese
• 100 g (3.5 oz) of hard cheese (around the size of a fist)
• 100 g (3.5 oz) of peanuts, almonds, or pumpkin seeds (the size of a fist)

It's worth noting that nuts and seeds are also good sources of protein, but they are very rich in calories, so it's important to be mindful of your intake if you're trying to lose weight.

While it is important to get enough protein, it is also possible to consume too much. One concern is that eating too much protein may kick you out of ketosis by increasing blood sugar and insulin levels. However, this is unlikely to happen unless you are eating excessive amounts of protein. Additionally, if you have type 1 diabetes, you may be more sensitive to the effects of protein on your glucose levels, so it's important to consult with your healthcare team to determine your ideal protein intake.

How many carbs can you eat?

The number of carbohydrates you can eat after a workout depends on your activity level and body composition. For example, if you do heavy strength training, you may need more protein than someone who does light cardio.

According to nutritionist and author Diane Sanfilippo, the fear of being kicked out of ketosis is "blown out of proportion relative to the overall impact on health and the ability to burn body fat." She adds that "exercise that demands glycogen gives you a bit of a pass to eat more carbs, even on a keto diet."

Ben Greenfield, a competitive triathlete, reportedly consumes 100-150 grams of carbs per day while staying in ketosis. Before his heavy workout days, he consumes 7-10 grams of carbs per kilo of body weight. On heavy workout days, a 150-pound male is advised to eat roughly 450-675 grams of carbs. Greenfield follows a cyclical keto diet, where large amounts of carbs are consumed on hard training days at specific times around his workout.

For a smaller female, 25-30 grams of carbs is fine after exercise. For a larger male, 50-60 grams. That's half a cup to a cup of rice or potato added to a meal.

It's important to note that the kind of physical activity matters. If you're an endurance athlete, you can fill up on 100 grams of carbs and then switch to burning fat since your body is well-adapted to ketosis.

The timing of carb consumption also matters. The Academy of Nutrition and Dietetics recommends consuming carbs within an hour of completing an intense workout. However, you should pay attention to your own tolerance for eating immediately post-exercise. Some may prefer full meals, while others may opt for a snack followed by a meal later.

Overall, the consensus is that carbohydrates are not the only fuel source the body can use during and after exercise. A higher-fat, low-carb diet may yield better results for pre- and post-workout meals.

Frequently asked questions