Keto Workout Fuel: Eat This, Not That

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 burns fat for energy instead of carbohydrates. While it may seem counterintuitive to eat before a workout when following a keto diet, it is possible to fuel your body with the right keto-friendly foods. The key is to consume healthy fats, protein, and a small number of carbohydrates to provide energy and support muscle repair and growth. This can be achieved by eating foods such as nuts, nut butter, avocados, eggs, and cottage cheese, as well as keto-specific protein bars and shakes. Timing is also crucial, with most people finding that eating 30 minutes to three hours before exercising is optimal.

High-fat foods for energy

When you're on a keto diet, it's important to eat the right foods to fuel your workouts. Here are some high-fat food options that will give you energy and keep you in ketosis:

Avocados

Avocados are a great source of healthy fats, making them an excellent choice for a pre-workout snack. Try mashing half an avocado on keto cloud bread or stuffing it with tuna, mayo, cucumber, and green onion slices for a quick and easy snack. You can also scoop out the avocado and mix it with hard-boiled eggs, parsley, lemon juice, salt, and pepper for an avocado egg salad.

Nuts and Nut Butter

Nuts are another great source of healthy fats. Almonds, cashews, and coconut flakes are some good options to include in your pre-workout meals. Nut butter, such as peanut butter or almond butter, can also be added to smoothies or spread on cucumber slices for a quick and easy snack.

Cheese

Cheese is a high-fat food that can be included in your pre-workout meals. Try an egg white omelet with spinach and feta cheese, or a cup of cottage cheese with low-sugar berries. Greek yogurt is another high-fat dairy option that can provide a good source of protein and natural carbohydrates.

MCT Oil

Medium-chain triglycerides (MCTs) are a type of healthy fat that is easily digestible and can provide a quick source of energy. MCT oil can be added to protein shakes or coffee for a pre-workout boost. It can also be found in some pre-workout supplements specifically designed for keto diets.

Fatty Fish

Fatty fish, such as salmon, is a great source of healthy fats and protein. Try smoking salmon and spreading it on cream cheese-covered cucumber slices, or use it as a filling for avocado boats.

Remember, when incorporating these high-fat foods into your pre-workout meals, it's important to listen to your body and find what works best for you. The timing of your pre-workout meals is also crucial, so experiment with different windows to find what suits your body and workout routine.

Protein to build muscle

Protein is an essential nutrient when it comes to building muscle. It provides the foundation for muscle growth and is also necessary for overall body functioning.

Protein is a macronutrient composed of amino acids, which are the building blocks of muscle mass. There are nine amino acids that the human body cannot produce on its own, called essential amino acids (EAAs). These include histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine.

EAAs must be obtained from food sources such as soy, nuts, beans, and meat. A diet rich in various types of amino acids is ideal for muscle growth. Leucine, an EAA, plays a significant role in anabolic processes and signals the body to synthesize muscle proteins.

When the body doesn't get enough protein, it starts breaking down muscle tissues. Therefore, consuming an adequate amount of protein is crucial to support muscle growth and prevent muscle loss.

The amount of protein required varies depending on an individual's size and goals. For those looking to increase lean body mass, studies suggest consuming about 1.8 grams of protein per kilogram of body weight. For example, a person weighing 50 kilograms should aim for about 90 grams of protein daily.

To meet these requirements, include protein-rich foods in your diet, such as tuna, chicken, milk, and protein supplements.

Additionally, combining protein with carbohydrates helps limit muscle breakdown and promotes growth. Carbohydrates provide a source of fuel for the body and assist in insulin processing. They also help replenish glycogen stores, reducing muscle fatigue and improving athletic performance.

When creating a muscle-building diet, consider two types of muscle growth: lead body mass (LBM) growth and skeletal muscle mass (SMM) growth. LBM includes muscle, bone, skin, organ, and water weight, while SMM specifically measures the weight of muscles controlling posture and movement.

In summary, protein is crucial for muscle building, and adequate consumption supports muscle growth, repair, and overall body functioning.

Carbohydrates to replenish glycogen stores

Carbohydrates are essential for replenishing glycogen stores, which are depleted during exercise. Glycogen is a form of energy stored in the muscles and liver, and it is made when the body breaks down carbohydrates into glucose. Therefore, consuming carbohydrates after a workout helps to restore glycogen levels.

The rate at which glycogen stores are used depends on the type of activity. Endurance sports, such as cycling and running, result in a higher use of glycogen compared to resistance training. As such, the amount of carbohydrate needed to replenish glycogen stores will vary depending on the intensity and duration of the workout.

It is recommended to consume carbohydrates that are high in glycogen, glucose, and sucrose. Examples of carbohydrate-rich foods that can help replenish glycogen stores include:

• Large baked potato
• Large sweet potato
• Whole-grain bagel
• Vanilla wafers
• Cooked quinoa
• Oats
• Whole-grain pasta
• Chocolate milk
• Rice cakes
• Rice
• Oatmeal
• Whole grain bread
• Edamame
• Quinoa
• Fruits
• Greek yogurt
• Cottage cheese
• Berries
• Bananas
• Apples
• Oranges

It is worth noting that the body's ability to rebuild glycogen is enhanced after exercise. Therefore, consuming a carbohydrate-rich meal or snack within a few hours of working out is ideal for optimising glycogen replenishment. Additionally, combining carbohydrates with protein can further enhance glycogen synthesis.

For those following a keto diet, it is still important to include some carbohydrates in your post-workout meal to replenish glycogen stores. However, the focus should be on high-fat, low-carb, and moderate-protein foods. Examples of keto-friendly carbohydrate sources include:

• Sweet potatoes
• Berries
• Nuts
• Nut butter
• Seeds
• Trail mix
• Dark chocolate

Healthy fats and protein in moderation

When it comes to keto-friendly pre-workout snacks, it's important to remember that fat can be slow to digest, so it's best not to eat a huge amount of fat before hitting the gym. That being said, since your body is in ketosis and burning fat for energy, it's a good idea to incorporate healthy fats into your pre-workout meals. Here are some tips and food options for healthy fats and protein in moderation to fuel your workouts while staying keto-compliant:

Healthy Fats

• Avocados: Try half of a mashed avocado on keto cloud bread or stuff it into avocado boats with other ingredients like tuna, cucumber, and green onion slices.
• Nuts and nut butter: Enjoy a handful of your favorite nuts or a nut butter like almond or peanut butter. Just be mindful of the sugar content in some peanut butter products.
• Cheese: Feta or mozzarella cheese can be a good source of healthy fats.
• Cream cheese: Spread it on cucumber slices or use it as a base for roll-ups with smoked salmon or ham.
• Coconut oil: Use it in your cooking or add it to a smoothie.
• MCT oil: This type of healthy fat can be added to your coffee or a protein shake to boost ketone levels and provide quick energy.

Protein in Moderation

• Eggs: Boil them or make an egg white omelet with spinach and feta cheese.
• Greek yogurt or cottage cheese: Choose full-fat, plain, and unsweetened options to avoid added sugars. Pair with berries for a natural boost.
• Meat and poultry: Chicken, beef, or ham can provide protein. Try making homemade beef jerky or roll-ups with your choice of meat and cream cheese.
• Fish: Salmon or tuna are good sources of protein. Try them in a salad or with cucumber and cream cheese.
• Protein bars and shakes: Opt for keto-specific protein bars or make your own with almonds, cashews, egg white protein, and dates. For shakes, use a keto-friendly protein powder and add MCT oil for an extra boost.

Remember, everyone's body is different, so it's important to listen to your body and experiment with different pre-workout snacks to find what works best for you. Timing is also crucial, so play around with eating at different times before your workout to find the optimal window for your digestion and energy levels.

Timing is key

Timing is crucial when planning your pre-workout meals. Most people find that eating 30 minutes to three hours before exercising is best, but this window should be adjusted to suit your personal preference and stomach sensitivity.

If the thought of eating within an hour of hitting the gym is unappealing, 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, lethargic, or fatigued from working out on an empty stomach, you may want to shorten that window, eating about 90 minutes before exercising.

How long you wait between your pre-workout snack and workout may also depend on the type of exercise you plan to do. If you are prone to exercise-induced acid reflux and have signed up for a high-intensity class, you may want to keep your pre-workout meal light and lengthen the window between your last meal and your workout.

If you are unsure about the timing, it is okay to experiment. Try working out without eating anything and see how you feel, then make adjustments as needed. For instance, you could eat a small amount of a protein bar or try a small shake with MCTs, and if you start wearing out too fast, add a bit more food next time.

Frequently asked questions