Best Time To Work Out On A Keto Diet

The ketogenic diet is a very low-carb, high-fat, moderate-protein diet that has been linked to a long list of potential health benefits, including weight loss and improved blood sugar control. However, its effect on athletic performance remains controversial. While some claim that keto can boost fat burning and enhance endurance, others argue that it could drain energy levels and negatively impact high-intensity workouts.

The keto diet puts the body in a state of ketosis, where it burns fat as fuel instead of carbohydrates. This shift in energy sources can have both positive and negative impacts on workout performance, depending on the type of exercise and individual factors.

For instance, low-intensity, steady-state exercises like jogging, cycling, or yoga may be well-suited for the keto diet as they rely more on fat oxidation and don't require the same burst of energy as high-intensity activities.

On the other hand, high-intensity exercises like HIIT, sprinting, or weightlifting may be more challenging on the keto diet due to the body's limited ability to quickly provide energy from fat breakdown.

To optimize workouts while on the keto diet, it's recommended to ease into a workout routine, choose strength training over HIIT, and consider timing carbohydrate consumption around workout sessions to ensure adequate fuel for intense activities.

Additionally, proper nutrition and supplementation are crucial, with a focus on protein, healthy fats, and careful monitoring of carbohydrate intake to stay within the keto guidelines.

In conclusion, while the keto diet and exercise can be compatible, understanding the body's energy needs and adjusting workout routines and fuel sources accordingly are essential for maximizing performance and achieving health goals.

Morning Workouts

If you're an early bird looking to get your workout done first thing, there are some key things to keep in mind when following a keto diet.

Firstly, understand that your body is going through a significant metabolic shift, and this will impact your energy levels and performance. In the first few weeks of keto, you may experience the infamous "keto flu", with symptoms like brain fog, nausea, fatigue, and headaches. This is caused by changes in your metabolism as your body switches from burning glucose to burning fat. As such, you might not feel like working out at all, but if you do, be prepared to scale back the intensity of your workouts.

Low-intensity, steady-state exercises are best suited to keto as they utilise fat as the primary energy source. Examples include yoga, jogging, cycling, and swimming. If you're doing cardio, aim for a moderate intensity, which is generally described as working out at around 50 to 70% of your maximum heart rate. You can calculate this by subtracting your age from 220. For example, if you're 30, your maximum heart rate is 190bpm, so your target zone is between 95bpm and 133bpm.

If you're doing strength training, focus on very short, intense bouts of exercise (less than 10 seconds each) with greater rest in between. For weight lifting, this could look like 5 sets of 5 reps or fewer. This is because your body will struggle with high-intensity activities lasting longer than 10 seconds due to the lack of readily available glucose.

If you're feeling sluggish during your morning workouts, you might want to try a targeted ketogenic diet approach, where you consume 25-50g of easy-to-digest carbs 30 minutes before your workout. This gives you a quick energy boost, and by the time you finish, your body can return to burning fat.

Finally, make sure you're eating enough, especially healthy fats, and getting enough protein. This is crucial for muscle maintenance and growth. Aim for between 1.4 and 2g of protein per kilogram, or between 0.6 and 0.9 grams per pound of body weight.

In summary, morning workouts on keto are best approached with a focus on low-intensity, steady-state exercises that utilise fat as the primary energy source. Scale back the intensity, especially in the first few weeks of keto, and consider a targeted carb approach if you need an energy boost. Ensure you're eating enough healthy fats and protein to support your body and promote muscle growth and recovery.

Pre-Workout Nutrition

When it comes to pre-workout nutrition on a keto diet, there are a few key things to keep in mind. Firstly, it's important to understand that your body is fuelling itself in a different way, relying primarily on fat as an energy source instead of carbohydrates. This means that the timing and composition of your pre-workout meals become even more crucial to ensure optimal performance.

Macronutrient Ratios

The standard ketogenic diet typically recommends keeping your daily carb intake between 20-35 grams. However, if you're highly active, you may benefit from increasing your carb intake without necessarily disrupting ketosis. This is where the concept of "targeted ketogenic diets" comes into play.

Targeted Ketogenic Diet

The targeted ketogenic diet involves strategically timing your carb intake around your workout times. Try consuming 25-50 grams of easily digestible carbohydrates 30 minutes before your workout. This will provide your body with the glucose it needs for energy during the high-intensity activity. By the time you finish working out, your muscles would have ideally utilised all the glucose, allowing your body to return to ketosis.

Cyclical Ketogenic Diet

The cyclical ketogenic diet is another approach that involves strict keto with very low carb intake for 5-6 days, followed by 1-2 days of higher-carb refeeding. This approach replenishes glycogen stores in the body's tissues rather than just the bloodstream. This strategy is particularly beneficial for high-intensity training, as it provides the necessary fuel for these intense workouts while still allowing for days of ketosis and weight control.

Protein Intake

Protein is crucial, especially if you're exercising regularly. The general recommendation for athletes or highly active individuals is to consume between 1.4 and 2 grams of protein per kilogram of body weight, or between 0.6 and 0.9 grams per pound. If your goal is weight loss without losing muscle, aim for the lower end of this range. If you're focused on muscle gain, you may need to increase your protein intake even further.

However, it's important to be mindful of "gluconeogenesis," which is the process of converting excess protein into glucose. While this can be beneficial for fuelling your workouts, too much glucose can kick your body out of ketosis. Therefore, distribute your protein intake throughout the day to avoid spikes, and consider consuming a little more immediately after your workouts to support muscle recovery.

Fat Intake

Fat is the primary macronutrient on a ketogenic diet, and it should make up about 70% of your daily calories if you're maintaining your weight. If you're aiming for fat loss, reduce your fat intake while ensuring adequate protein intake. On the other hand, if your goal is muscle gain and improved performance, increase your fat intake to create a caloric surplus.

Pre-Workout Supplements

When choosing a pre-workout supplement, opt for one that is keto-friendly. Many pre-workout products are loaded with sugar, which can disrupt ketosis. Pure C8 MCT oil is an excellent keto-friendly option as it provides a long-lasting energy boost and enhances metabolism, leading to improved efficiency during workouts. Take it 30-60 minutes before your workout for optimal results.

High-Intensity Workouts

How the Body Fuels High-Intensity Workouts

When engaging in high-intensity exercise, the body typically relies on carbohydrates stored in the muscle cells as muscle glycogen. This becomes an immediate fuel source during intense movement. However, on a keto diet, the body prioritises burning fat for energy, which is not as easily accessible, leading to a less efficient energy production process.

The Impact of Keto on High-Intensity Workouts

The keto diet can limit performance during high-intensity workouts. Research suggests that athletes on a keto diet may experience reduced energy levels and impaired exercise performance, especially during the initial adaptation phase. Some studies have shown a decrease in endurance capacity and peak power among participants on a keto diet.

Strategies for Combining Keto and High-Intensity Workouts

To combine keto with high-intensity workouts effectively, consider the following strategies:

• Targeted Ketogenic Diet: Consume 25-50g of easy-to-digest carbohydrates 30 minutes before working out. This provides a quick energy boost, and by the time you finish, your body can return to ketosis.
• Cyclical Ketogenic Diet: This involves 5-6 days of strict keto, followed by 1-2 days of carbohydrate refeeding. This approach replenishes glycogen stores in the body's tissue, providing fuel for high-intensity exercise.
• Supplementation: Consider using exogenous ketone or MCT oil supplements before exercise to load fats into the bloodstream for immediate energy.
• Protein Intake: Ensure adequate protein intake to support muscle growth and maintenance. Aim for 1.4-2g of protein per kilogram of body weight, or 0.6-0.9g per pound.
• Fat Consumption: For muscle gain and improved performance, increase fat intake to create a 250-500 calorie surplus.
• Tailor Carb Intake: If highly active, you may increase your daily carb intake above the standard keto recommendation of 20-35g without disrupting ketosis.

Sample High-Intensity Workouts on Keto

While challenging, high-intensity workouts are possible on a keto diet. Examples include:

• Sprinting
• Heavy weightlifting
• High-intensity interval training (HIIT)
• Short-distance running
• Team sports like soccer and rugby

It is important to note that the impact of keto on high-intensity workouts may vary between individuals, and some people may be able to maintain higher-intensity activity for longer durations.

Energy Levels

The keto diet involves severely restricting your intake of carbohydrates, which are your body's main source of energy. Therefore, switching to a keto diet can negatively affect your energy levels, especially as your body adapts to using fat for fuel instead of carbs.

During the first few days of a keto diet, many people report feeling tired and exhausted due to the transition period where the body has run out of glycogen but isn't producing enough energy from fat yet. This can result in reduced performance during exercise, especially for activities that require short bursts of intense activity, such as weightlifting, short-distance running, and high-intensity interval training.

When following a keto diet, it is important to ensure adequate protein intake to support muscle growth and maintenance. However, consuming large amounts of protein in a short period can lead to gluconeogenesis, where protein is converted into glucose, which can kick your body out of ketosis.

To optimize energy levels while on a keto diet, it is recommended to focus on low-intensity aerobic exercises such as yoga, jogging, and biking. These types of exercises use fat as the main energy source, which aligns with the keto diet's focus on fat burning. Additionally, strength training can be beneficial, especially for short durations of less than 10 seconds each, as it utilizes the phosphagen system for energy, which is more readily available during high-intensity activities.

For those who engage in high-intensity workouts, a targeted ketogenic diet can be considered. This approach involves consuming additional carbohydrates (25-50g) immediately before working out to provide a quick energy boost. Alternatively, a cyclical ketogenic diet involves having strict keto days and refeeding carbohydrates on other days, allowing for high-performance training fuelled by carbs while also maintaining ketosis for weight control.

While the keto diet can lead to decreased energy levels initially, as your body adapts to using fat for fuel, energy levels can gradually improve over time.

Muscle Growth

While the keto diet is well-known as a weight-loss method, it is possible to build muscle while following this diet. However, it requires careful planning and dedication. Here are some essential tips to maximise muscle growth while on a keto diet:

Consume Adequate Calories and Protein

To build muscle, your body requires an adequate amount of calories and protein. Make sure you are eating enough calories to be in a maintenance level or a surplus to promote muscle growth. Use a macro calculator to determine your calorie needs, and aim for a surplus of about 10%.

Protein is crucial for muscle growth as it provides the building blocks for new muscle tissue. Aim for 1.4-2 grams of protein per kilogram of body weight per day. High-quality protein sources that contain all nine essential amino acids, such as eggs, meat, dairy, and nuts, are ideal.

Focus on Resistance Training

While nutrition is essential, resistance training is equally important for gaining muscle. Incorporate weightlifting or strength-based exercises such as squats, bench presses, pull-ups, and push-ups into your weekly routine. Aim for at least two resistance training sessions per week, and ensure you are progressively overloading your muscles to stimulate growth.

Prioritise Rest and Recovery

Allowing your body to rest and recover is critical for muscle growth. Get 7-9 hours of sleep each night, reduce stress levels, and engage in active recovery exercises like walking or light yoga. Additionally, stay well-hydrated and ensure adequate electrolyte intake, as this can impact your performance and muscle function.

Timing Your Carbohydrate Intake

The keto diet is a low-carb, high-fat diet. However, timing your carbohydrate intake around your workouts can be beneficial. This strategy is known as a targeted keto diet, where you consume carbohydrates before or after your workouts to enhance performance and aid in recovery.

Consider Supplements

While not necessary, supplements can help maximise your muscle gains. Consider a protein powder supplement to meet your daily protein needs, or a creatine monohydrate supplement to improve gym performance and muscle gain.

Be Consistent and Patient

Building muscle on a keto diet takes time and consistency. Make sure your nutrition and training are dialled in, and be patient as your body adapts to the diet. It may take a few weeks for your body to adjust, and you may experience an initial drop in strength and performance.

Frequently asked questions