Keto Weight Lifting: What Drinks Help Post-Workout?

The ketogenic diet is a low-carbohydrate method of eating that can be highly effective for weight lifting. While it is often believed that carbs are essential for energy and muscle growth, the keto diet can be just as effective, if not more, for weight lifting and bodybuilding. When on a keto diet, your body will burn ketones for fuel instead of glycogen, and protein becomes key for rebuilding and repairing muscles post-workout.

It is a common misconception that muscle growth is not possible without carbs. However, protein is the most important amino acid for muscle growth, and as long as you are consuming enough calories and protein, you will be able to build muscle on a keto diet. In fact, some people find that they have more energy and better endurance when weight lifting on a keto diet. Additionally, keto can help with weight loss, which can lead to increased strength and better performance.

However, there are some considerations to keep in mind. When first starting a keto diet, you may experience a reduction in exercise performance as your body adjusts to using ketones for fuel. This can take anywhere from a few weeks to six months. It is also important to ensure you are consuming enough calories and protein to support muscle growth and recovery. Finally, it is crucial to prioritize sleep and stress reduction, as lack of sleep and stress can lead to increased catabolic hormones that can hinder muscle growth.

In conclusion, the keto diet can be highly effective for weight lifting and bodybuilding, but it is important to prioritize protein intake, ensure you are consuming enough calories, and allow your body time to adjust to using ketones for fuel.

How much protein do you need?

Protein is essential for building muscle. It is the building block of muscles, which means that you need to consume more protein than your body breaks down through natural processes when trying to build muscle.

Most studies suggest that eating 0.7–0.9 grams of protein per pound of body weight (1.6–2.0 grams per kg) is ideal for building muscle. This equates to around 1 gram of protein per pound of body weight (2.1 grams per kg).

For example, if you weigh 150 pounds, you should consume around 150 grams of protein for muscle growth.

However, the amount of protein you need depends on how much exercise you do. Here is a breakdown of how much protein you may need depending on your level of physical activity:

• Heavy exercise: 1.6 g / protein per kg body weight
• Moderate exercise: 1.3 g / protein per kg body weight
• Not much exercise: 1 g / protein per kg body weight

It is also important to note that you need to consume enough protein throughout the day, not just after your workout. A positive protein balance is when your muscles can strengthen and repair themselves. This process is called muscle protein synthesis, and it is when your muscles feed on amino acids, the building blocks of protein.

How many carbs do you need?

The number of carbohydrates you consume post-workout depends on your activity level and personal goals. If you are engaging in heavy strength training, you may need more protein than someone who does light cardio. For example, Ben Greenfield, a competitive triathlete, consumed 100-150 grams of carbs per day while staying in ketosis. Before his heavy workout days, he consumed 7-10 grams of carbs per kilo of body weight. Greenfield follows a cyclical keto diet, meaning he consumes large amounts of carbs on hard training days at specific times around his workout.

If your goal is physique enhancement, it is recommended to consume 1/4 of your daily carbohydrates post-workout, with no more than 150 grams of carbohydrates consumed during the whole day. For health goals, stick to the same recommendation as for physique enhancement. If you are an endurance athlete, it is recommended to consume half of your daily carbs post-exercise. For example, a 180-pound triathlete preparing for an event would consume 540 grams of carbs throughout the day, with 270 grams consumed post-exercise.

If you are a smaller female, 25-30 grams of carbs is fine after exercise, while for a larger male, 50-60 grams is appropriate. This equates to half a cup to a cup of rice or potato added to a meal.

It is important to note that muscle protein synthesis or workout recovery works better without carbs. Instead, focus on consuming plenty of protein and fat.

How much fat do you need?

The amount of fat you need post-workout depends on your digestion. If you have a sensitive stomach, you may find it challenging to consume large amounts of fat immediately after exercising. In that case, focus on getting most of your calories from fat throughout the day, rather than immediately before or after a workout.

However, there are some high-fat foods that can support your post-workout recovery without interfering with digestion. Examples include avocados, nuts and nut butter, and smoothies with coconut cream.

If you are following the keto diet, you will need to consume enough fat throughout the day to remain in ketosis.

What to eat after a workout: snack ideas

When it comes to post-workout snacks, it's important to consume a combination of healthy fats, carbs, and protein. Here are some keto-friendly snack ideas to refuel your body:

• Hard-boiled eggs with carrots and celery sticks
• Homemade trail mix with cashews, dark chocolate, and coconut flakes, or premade keto-friendly nuts and trail mix
• Greek yogurt parfait with plain yogurt or coconut yogurt, keto granola, chia seeds, and blueberries
• Cloud bread with avocado slices and scrambled eggs
• Wrap made with a low-carb tortilla, low-carb hummus, veggies, and grilled chicken breast
• Smoothie made with avocado, fresh berries, and whey protein powder
• Cottage cheese and fresh melon
• Wrap with tuna salad, keto mayo, and leafy greens

If you're looking for something more substantial, here are some meal ideas that can also work as post-workout fuel:

• Avocado omelette with spinach and cream
• Paleo and 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 and Pork, including pecans, kale, and cranberries
• Keto Eggs Benedict
• Pancakes with Savory Cream Cheese Topping
• Asian Chicken Lettuce Wrap
• Cauliflower Fried Rice
• Easy Keto Lasagna Stuffed Portobellos
• BLT Chicken Salad-Stuffed Avocados
• Shredded Chicken Chili
• Beef and Broccoli with Sunshine Sauce
• Cheesy Cauliflower Bread Sticks
• Keto Shrimp Scampi with zoodles (squash or zucchini noodles)

Remember, the amount of carbs and fat you include in your post-workout snacks and meals will depend on your specific needs and activity level. It's important to listen to your body and adjust your intake accordingly.

Micronutrients

It is recommended to include micronutrient-rich ingredients in all of your snacks and meals, and you may even consider supplementing certain nutrients if you suspect you need more than your workout foods can provide.

• Vegetables: Spinach, kale, zucchini, avocado, cauliflower, broccoli, squash, and zucchini noodles (zoodles) are all great low-carb options that provide various vitamins, minerals, and fibre.
• Fruits: Blueberries, cranberries, and fresh melon are good sources of antioxidants and other nutrients. Just be mindful of the sugar content in fruits and choose lower-carb options.
• Nuts and seeds: Walnuts, cashews, macadamia nuts, almonds, and chia seeds are excellent sources of healthy fats, protein, and various micronutrients such as copper, manganese, and molybdenum.
• Dairy: Grass-fed butter, full-fat cottage cheese, Greek yogurt, and high-fat dairy products like cheese and cream can provide micronutrients like calcium, vitamin D, and healthy fats.
• Meat and fish: Fatty fish like wild-caught salmon and grass-fed meats provide complete proteins and important micronutrients like omega-3 fatty acids, B vitamins, and zinc.
• Eggs: Pasture-raised or organic eggs are a great source of high-quality protein and healthy fats, as well as micronutrients like choline and omega-3s.
• Collagen powder: This can be added to your post-workout shakes to boost collagen synthesis and provide amino acids like glycine and proline, which are essential for connective tissue repair.

In addition to including these micronutrient-rich foods in your diet, it is also important to stay hydrated and get enough sleep to support your body's recovery and overall health.

Frequently asked questions