Keto Weight Lifting: What To Eat Post-Workout

Lifting weights on a keto diet can be challenging, as the body's preferred fuel source for high-intensity exercise is carbohydrates. However, it is possible to support your body and see results with the right nutrition. After lifting weights, it is important to replenish your body's glycogen stores and repair muscle tissue. Carbohydrates and proteins are essential macronutrients to consume post-workout.

- Eggs: Whole eggs provide a complete protein source with all the essential amino acids, including muscle-building branched-chain amino acids (BCAAs). They also contain choline, which powers mitochondria in muscle cells.

- Sweet Potatoes: Carb-rich foods like sweet potatoes provide the glucose your body needs to refuel and increase exercise intensity.

- Cottage Cheese: A brilliant, affordable source of protein, offering both casein and whey protein to support muscle maintenance and growth.

- Greek Yogurt with Berries: Greek yogurt provides protein, while berries offer antioxidants to help your body rejuvenate and relax post-workout.

- Salmon: A fatty fish that is a complete protein source and also provides omega-3 fatty acids, which can minimise post-workout soreness.

Lean proteins, like eggs, are a great source of protein and can be scrambled, made into an omelette, or mashed

Lean proteins, such as eggs, are an excellent source of protein and can be prepared in a variety of ways, including scrambled, as an omelette, or mashed. In fact, each medium-sized egg contains 7 grams of protein, making eggs one of the best sources of protein.

A study conducted at the University of Illinois found that whole eggs produced a 40% greater muscle-building response compared to egg whites, despite both containing equal amounts of protein. This highlights the importance of including the whole egg in your post-workout meals.

Eggs are also a good source of choline, a nutrient that powers mitochondria in muscle cells, providing energy for strength and recovery. Additionally, pasture-raised and organic eggs contain anti-inflammatory omega-3s, which can help minimize soreness after an intense workout.

When preparing eggs as a post-workout meal, you have several options. You can scramble them, make an omelette, or simply mash some hard-boiled eggs. If you're feeling creative, you can also make an egg toast by mashing half an avocado and spreading it on whole grain toast, then adding two scrambled eggs on top with a sprinkle of salt and pepper. This combination provides you with complex carbohydrates, healthy fats, and protein, making it an ideal post-workout meal.

However, it's important to note that eggs may not be suitable for everyone due to allergies or sensitivities. In such cases, other sources of lean protein can be considered as alternatives.

Carb-rich foods, like sweet potatoes, grains, and fruits, can help maintain immunity and increase exercise intensity

Carbohydrates are essential for our bodies, especially when we engage in intense physical activities such as lifting weights. Carb-rich foods like sweet potatoes, grains, and fruits are excellent sources of carbohydrates and offer various benefits for those who lift weights.

Firstly, they help maintain immunity. Carbohydrates provide our bodies with the fuel needed to sustain physical activity and support our immune system. When we engage in intense workouts like lifting weights, our bodies use stored carbohydrates to fuel the muscles, leading to a decline in glycogen levels. Consuming carb-rich foods helps replenish these glycogen stores, providing energy for the body to rebuild and recover.

Additionally, carb-rich foods can increase exercise intensity. Carbohydrates are the primary fuel source for intense muscular contractions. When we engage in activities like sprinting or lifting heavy weights, our bodies rely on carbohydrates to power through these intense movements. Consuming carb-rich foods ensures our bodies have the necessary fuel to sustain high-intensity workouts and can help improve performance.

Furthermore, for vegetarians who lift weights and are looking to lose weight, sweet potatoes are an excellent option. They are savoury, nutritious, and provide a good source of carbohydrates to fuel workouts.

Finally, carb-rich foods can aid in muscle repair and growth. After an intense workout, our muscle tissue develops microscopic tears, and our bodies enter a state of muscle protein synthesis, where it repairs and rebuilds the muscle. Carbohydrates play a crucial role in this process by replenishing glycogen stores and providing the energy needed for muscle repair and growth.

In conclusion, carb-rich foods like sweet potatoes, grains, and fruits are essential for individuals who lift weights. They help maintain immunity, increase exercise intensity, and support muscle recovery and growth. Consuming these foods ensures that individuals who lift weights have the energy and nutrients needed to sustain their workouts and promote overall health.

Greek yogurt with berries provides protein and antioxidants

Greek yogurt with berries is a great post-workout snack for people on a keto diet. It is a good source of protein, which is essential for building and repairing muscles after a workout. The berries provide antioxidants, which help the body to rejuvenate and relax.

Protein is important for muscle growth and repair. When you lift weights, you create microscopic tears in your muscle tissue, which is how your muscles grow. Eating adequate amounts of protein-rich foods helps your muscles to grow back stronger. Greek yogurt is a favourite post-workout snack for weightlifters as it is a good source of protein.

Antioxidants are also important for muscle recovery. Working out causes micro-tears in the muscles and leads to muscle wasting. Antioxidants help to repair this damage and reduce muscle soreness. Berries are a good source of antioxidants, so adding them to Greek yogurt makes it an ideal post-workout snack.

It is also important to stay hydrated after a workout. Drinking water is essential both before and after a workout as it ensures better returns from your workout and aids in performance improvement and muscle recovery.

Medium-chain triglycerides (MCTs) can be sourced from coconut oil, coconut milk, or MCT oil, and can be broken down quickly to provide energy

Medium-chain triglycerides (MCTs) are a type of dietary fat that can be sourced from coconut oil, coconut milk, or MCT oil. They are a great option for those who want to fuel their workouts without consuming more carbohydrates.

MCTs are unique in that they can be broken down quickly by the body to provide energy. This is due to their shorter chain length, which allows them to be absorbed directly by the liver and converted into ketone bodies. Ketone bodies are an alternative fuel source that the body can use when carbohydrates are restricted, such as in a ketogenic diet.

Research suggests that consuming MCTs before a workout can provide the energy needed to power through a session. It may even give a boost of energy, enabling individuals to exercise with greater intensity. This is especially beneficial for those following a ketogenic diet, as the body typically takes time to adapt to using fats as fuel instead of carbohydrates.

However, it is important to note that some people may experience gastrointestinal complaints when consuming MCTs, so it is advisable to see how your body reacts to them.

Whey protein is a complete protein, containing all nine essential amino acids

Whey protein is a complete protein, meaning it contains all nine essential amino acids, including muscle-building branched-chain amino acids (BCAAs). These amino acids are essential for muscle growth and repair, also known as muscle protein synthesis.

Leucine, one of the BCAAs found in whey protein, promotes muscle growth by maintaining a positive net protein balance. This balance ensures that muscles can grow back stronger after being broken down during resistance or strength training. The amount of leucine-rich protein you should consume depends on your level of physical activity. For example, individuals engaging in heavy exercise should aim for 1.6 g/kg body weight of protein.

Whey protein has been shown to be more effective than carbohydrates in supporting muscle recovery, strength, and power. In one study, athletes who consumed whey protein after lifting weights had better markers of muscle recovery at 12 and 24 hours post-workout compared to those who consumed carbs. Additionally, whey protein has been found to be beneficial in combating age-related muscle decline. In a study involving 70 older women, those who supplemented with whey protein during strength training maintained more muscle mass and strength compared to those who did not.

Whey protein is also a good complement to a ketogenic diet, as it can preserve muscle and promote fat loss. When added to a ketogenic diet, whey protein helps maintain muscle mass while aiding in fat reduction. This is because whey protein is a source of leucine, which is necessary for muscle growth and can be challenging to obtain through food or supplementation on a keto diet.

Frequently asked questions