Best Pre-Workout Carbs For Keto Diet Success

The ketogenic diet is a high-fat, moderate-protein, and low-carb diet. Typically, this means consuming fewer than 50 grams of carbohydrates per day. The keto diet is based on the principle of achieving ketosis, a metabolic state in which the body uses fat, instead of carbohydrates or sugar, as its primary source of energy. This can be the fat in one's food, or fat stored in the body.

When it comes to pre-workout snacks, the general rule of thumb is to consume a small meal with protein, carbs, and healthy fats. However, this can be tricky when on a keto diet, as one is heavily restricting carb intake and loading up on fats, which may not be optimal before hitting the gym.

So, what carbs can one eat before working out while on a keto diet?

Timing is key: Eat 30 minutes to three hours before a workout

Timing your pre-workout meal is crucial when on a keto diet. It is recommended that you eat 30 minutes to three hours before exercising. However, this time frame may vary from person to person and may depend on the intensity of the workout. For example, if you are prone to exercise-induced acid reflux, you may need to give yourself a full three-hour window between your last meal and an intense workout. On the other hand, if you feel dizzy or lethargic when working out on an empty stomach, you may want to shorten that window and eat about 90 minutes before exercising.

The time you give yourself between your pre-workout meal and workout may also depend on the type of workout you have planned for the day. For instance, if you are going to attend a HIIT class, you may want to keep your pre-workout meal light and lengthen the window between your last meal and your workout.

It is important to listen to your body and fine-tune the timing of your pre-workout meals according to your individual needs.

Listen to your body: Understand your body's specific needs

When it comes to pre-workout meals, your body knows best. While on a keto diet, it's important to understand that your body will respond to foods differently than others. So, listening to your body when choosing pre-workout snacks is crucial.

The timing of your pre-workout meals is also crucial. Most people find that eating 30 minutes to three hours before exercise is best, but you may need to adjust this window according to your personal preferences and how your stomach reacts. If you experience exercise-induced acid reflux, for instance, you may need to give yourself a full three-hour window between your last meal and an intense workout. On the other hand, if you feel dizzy or fatigued from working out on an empty stomach, consider shortening this window and eating about 90 minutes before your workout.

When deciding what to eat before a workout, it's essential to pay attention to your body's specific needs. Experiment with eating at different times, trying various pre-workout snacks, and testing trusted pre-workout supplements. Your pre-workout meal should include a balance of macronutrients—healthy fats, proteins, and carbohydrates—to provide you with energy and replenish your glycogen stores.

While on a keto diet, it's important to be mindful of your carb intake, keeping it typically under 50 grams per day. However, this doesn't mean completely eliminating carbs, especially when preparing for a workout. The Targeted Ketogenic Diet (TKD) is a standard keto diet that allows for carbohydrate intake around workout times. This means that on days you exercise, you can consume pre-workout carbs to improve your performance and aid in recovery.

The TKD is particularly beneficial for those engaging in high-intensity workouts or extended periods of activity. It's a compromise between a Standard Ketogenic Diet and a Cyclical Ketogenic Diet, allowing for a moderate increase in net carb intake to promote high-intensity exercise performance without staying out of ketosis for extended periods. Most people experimenting with TKD find that consuming 25-50 grams of carbohydrates 30-60 minutes before their workout gives them the best results.

Remember, the goal with a targeted keto approach is to consume just enough carbs to provide glucose for your workout, boost performance, and build lean muscle mass while keeping body fat down. You can include simple, easily digestible carbs such as liquids or high-glycemic foods like sweet tarts, white bread, or candy bars. However, it's best to stick to glucose gels, hard candies, gummy bears, or natural maple syrup to avoid interrupting ketosis post-workout.

Additionally, consider including protein in your pre-workout meals to boost muscle growth. Fat consumption should generally be avoided immediately before and after exercise, as it slows the digestion of protein and carbohydrates. The only exception is medium-chain triglycerides (MCTs), which are digested more quickly and can help increase ketone levels.

In conclusion, when preparing for a workout while on a keto diet, listen to your body and understand its specific needs. Experiment with timing, snacks, and supplements to find what works best for you. Include a balanced mix of macronutrients in your pre-workout meals, and consider incorporating the principles of TKD to enhance your performance and recovery without compromising your ketosis state.

Include all three macronutrients: healthy fats, protein, and carbohydrates

When preparing for a workout, it's important to eat a small meal that includes all three macronutrients: healthy fats, protein, and carbohydrates. This will provide your body with the fuel it needs to perform effectively during your workout. Here are some tips and meal ideas to help you include all three macronutrients in your pre-workout meals:

Healthy Fats

Healthy fats are an important part of the keto diet and can provide your body with energy before a workout. When choosing healthy fats, opt for options like avocado, nuts, seeds, and oils. These foods are rich in monounsaturated and polyunsaturated fats, which are beneficial for heart health and can provide a sustained energy source for your body. Examples of pre-workout meals that include healthy fats are:

• Avocado Egg Salad: Mash avocado with hard-boiled eggs, parsley, lemon juice, and seasonings. This provides healthy fats from the avocado and protein from the eggs.
• Salmon Cucumber Rollups: Spread cream cheese on cucumber strips and top with smoked salmon. Salmon is a great source of healthy fats and protein.
• Keto Chocolate Coconut Fat Bombs: These snacks are made with coconut oil, coconut flakes, and nut butter, providing healthy fats and some protein.

Protein

Protein is essential for muscle repair and growth, making it a crucial component of your pre-workout meal. Include a source of protein in your meal to support muscle health and enhance your workout performance. Some examples of pre-workout meals that include protein are:

• Greek Yogurt or Cottage Cheese: These dairy products provide a good balance of protein and healthy fats. Just be sure to choose plain, unsweetened, and full-fat options.
• Egg White Omelet: Eggs are an excellent source of protein. Make an omelet with egg whites and add vegetables like spinach for added nutrients.
• Protein Bars: Choose keto-friendly protein bars that are low in carbs and sugar. These can be a convenient on-the-go option before your workout.

Carbohydrates

Carbohydrates are important for replenishing your glycogen stores, which provide energy for your workouts. When following a keto diet, choose low-carb options and avoid high-sugar carbohydrates. Some pre-workout meal ideas that include carbohydrates are:

• Berries: Most berries are low in carbs and high in antioxidants, making them a great choice for a keto-friendly snack. Pair them with yogurt or nut butter for added protein.
• Keto-Friendly Breads: Try keto cloud bread or keto banana bread muffins. These options provide carbohydrates while still adhering to the keto diet guidelines.
• Veggies and Hummus: Carrots, cherry tomatoes, and other low-carb vegetables can be paired with hummus for a filling and nutritious pre-workout snack.

Remember, the timing of your pre-workout meal is also important. Aim to eat your meal 30 minutes to three hours before your workout, depending on your personal preference and how your body responds. Experiment with different timings and meal options to find what works best for you.

Consider supplements: Caffeine, creatine, and amino acids can boost performance

Caffeine, creatine, and amino acids are all supplements that can be taken to boost your performance before a workout.

Caffeine, taken anywhere from 15 minutes to an hour and a half before exercise, can increase exercise performance, help burn fat, and negate signs and feelings of fatigue. A typical dose of 200 milligrams of caffeine before or during your training session should be enough to keep you alert and focused during your workouts.

Creatine is one of the most widely used supplements in pre- and post-workout shakes and supplements. It can potentially increase muscle mass and muscle strength, a common goal of strength training and bodybuilding. Creatine may also improve exercise performance with high-intensity interval training (HIIT) and endurance training. It may also delay the onset of fatigue, which can help improve your workouts. A typical dose of 3-5 grams of creatine daily should be enough to positively impact strength, power, gym performance, and muscle mass.

Beta-alanine and L-Citrulline are two amino acids that can be taken as supplements to boost performance. Beta-alanine may promote muscle strength and endurance, and L-Citrulline can help improve blood flow, strength, and endurance. Daily supplementation with 4-6 grams of beta-alanine for two to four weeks has been shown to boost exercise performance and decrease neuromuscular fatigue. L-Citrulline works by boosting nitric oxide production in the body, which helps your arteries relax and function properly.

Carb choices: Opt for lower-carb options like berries, yogurt, or cottage cheese

When following a keto diet, it is important to stick to your eating plans. This means keeping your carbs low and fats high. However, there are some lower-carb options that will keep you in ketosis while still providing adequate fuel for your workout.

Berries are a great option for a pre-workout snack as they are low-carb fruits and also contain antioxidants that are beneficial for your workout. You can pair them with yogurt, nut butter, or cheese for a more substantial snack. Just be sure to choose an unsweetened, full-fat option to avoid added sugars.

Yogurt, specifically Greek yogurt or cottage cheese, is another good choice. These high-fat dairy products provide a low level of carbohydrates and natural protein, along with the fat you need while on a keto diet. Again, be sure to read the ingredient label carefully to avoid added sugars.

By choosing these lower-carb options, you can ensure that you're providing your body with the fuel it needs while still adhering to the keto diet guidelines. These snacks will help you maintain your energy levels throughout your workout without kicking you out of ketosis.

Frequently asked questions