Keto Workout Recovery: Fueling Your Body Right

Eating the right foods after a workout is essential for recovery, and this is no different when you're on a keto diet. In fact, it's even more important, as the wrong foods can kick you out of ketosis. So, what should you eat after a workout to refuel and aid recovery while staying in ketosis?

High-intensity workouts and keto

If you're an athlete or someone who exercises regularly, you might be wondering how to align your keto diet with your training regimen. The good news is that keto and high-intensity workouts can go hand in hand, and there are strategies you can employ to ensure optimal performance and recovery.

Understanding the Targeted Ketogenic Diet (TKD)

The TKD is a variation of the standard ketogenic diet, specifically designed for those engaging in high-intensity workouts or extended periods of activity. It involves supplementing your keto diet with carbohydrate intake around your workout times. This approach helps improve exercise performance and aids in recovery. The key idea is to provide your muscles with the fast-burning fuel they need for maximum effort activities.

Pre-Workout Carbohydrate Timing and Sources

The timing of your pre-workout carbohydrate intake is crucial. It's recommended to consume carbs 30-60 minutes before your workout, with a general guideline of 25-50 grams of carbohydrates. This can be adjusted based on the duration and intensity of your workout. Simple, easily digestible carbs are ideal, such as liquids or high glycemic foods. Glucose gels, hard candies, gummy bears, and sugary sports drinks are good options. It's important to avoid fructose, as it goes directly to the liver instead of the muscles.

Post-Workout Nutrition

While pre-workout carbs are essential for high-intensity exercise, post-workout nutrition should focus on protein. A high-quality protein shake will boost recovery and lean muscle growth. Carbohydrates after a workout are unnecessary, as the goal is to maintain ketosis.

Ketone Levels and Ketosis

It's important to note that consuming pre-workout carbs will cause a decrease in ketone levels, which may result in a temporary exit from ketosis. However, working out helps increase insulin sensitivity, and the combination of exercise and a ketogenic diet will ensure you return to ketosis within a few hours. If you want to boost ketone levels, you can engage in low-intensity cardio or supplement with MCTs (Medium Chain Triglycerides).

Sample Pre-Workout Snacks

• Keto Avocado Pepperoni Salad: Mozzarella pearls, cubed avocado, and pepperoni, seasoned with salt, pepper, and a squeeze of lime or lemon juice.
• Creamy Avocado Tuna Boats: Mix canned tuna or salmon with mayo, cucumber, green onion slices, and black pepper, served in avocado boats.
• Smoked Salmon Cucumber Roll-Ups: Thin cucumber slices spread with cream cheese and topped with smoked salmon, then rolled up.
• Avocado Egg Salad: Hard-boiled eggs mashed with avocado and seasoned with everything bagel seasoning.
• Homemade Protein Bars: Made with almonds, cashews, egg white protein, and dates, with optional add-ins like cinnamon, cocoa powder, or coconut flakes.
• Ham and Cream Cheese Roll-Ups: Ham slices spread with cream cheese and a pickle or cucumber spear, then rolled up.

Remember, the key to aligning keto with high-intensity workouts is understanding the role of carbohydrates in fuelling your muscles and knowing when to incorporate them into your diet while still maintaining ketosis.

The importance of protein after a workout

Protein is an essential macronutrient to consume after a workout, especially if you're following a keto diet. Here's why:

Protein Repairs and Rebuilds Muscle

Protein is made up of amino acids, which act as building blocks for the body. When you engage in physical activity, your muscles undergo repetitive contractions, which can lead to micro-tears and damage. Consuming protein after a workout provides your body with the necessary amino acids to repair and rebuild these muscle fibres, helping you recover from your training session.

Protein Supports Muscle Growth

The International Society of Sports Nutrition (ISSN) recommends consuming 20 to 40 grams of protein every 3 to 4 hours. This is especially important if you're aiming to build muscle. Consuming a high-quality protein source within the first 2 hours after your workout stimulates the building blocks for new muscle tissue, promoting muscle growth and improving your body composition.

Protein Helps Prevent Injury

A 2022 research review found that consuming an adequate amount of protein is associated with maintaining lean muscle mass. This, in turn, supports strength, power, balance, and exercise tolerance. By having strong and healthy muscles, you reduce your risk of injury, both during and outside of your workouts.

Protein Boosts Metabolism and Supports Weight Loss

If you're exercising with weight loss as a goal, adding protein to your post-workout meal or snack can be beneficial. Protein has a higher thermic effect than carbohydrates, meaning it takes more calories to break down and digest protein. Additionally, protein has a higher satiety factor, keeping you feeling fuller for longer, which can aid in creating a calorie deficit for weight loss.

Protein Combats Fatigue

Some studies have shown that consuming protein after a workout can help reduce fatigue and improve exercise capacity. This effect is enhanced when protein is combined with carbohydrates, as the carbs help replenish your body's glycogen stores, providing you with energy and reducing fatigue.

Protein is Essential on a Keto Diet

When following a keto diet, it's important to ensure you're consuming adequate amounts of protein. The keto diet is based on minimal carbs, moderate protein, and high fats. However, it's easy to under-consume protein on this diet, as the traditional recommendations are aimed at treating epilepsy. If you're exercising, you need to increase your protein intake to support muscle repair and growth.

In summary, consuming protein after a workout is crucial for optimising your recovery and performance. It helps repair and rebuild muscle fibres, supports muscle growth, prevents injuries, boosts metabolism, and combats fatigue. Remember to include a good source of protein in your post-workout meal or snack, especially if you're following a keto diet.

Carbohydrates and keto

Carbohydrates, or "carbs", are one of the three macronutrients found in food, the other two being protein and fat. They provide the body with energy (calories). There are two basic types of carbs: starches and sugars. Starches are long chains of individual glucose (sugar) units, while sugars are much shorter chains, sometimes consisting of just a single glucose or fructose molecule.

On a keto diet, the body switches to using fat and ketones as its main energy source instead of sugar. This means that carbohydrates are restricted, with the body burning fat stores for energy instead. The goal is to get the body into a state of ketosis, where it uses fat as a source of energy instead of carbs.

The number of carbohydrates a person can consume and remain in ketosis may vary, but it is generally recommended to limit carbs to up to 50 grams per day. This can be calculated by working out the number of "net carbs" in a serving of food. This is done by subtracting the amount of fibre from the total number of carbs. If the food is processed, half of the sugar alcohol content should also be subtracted.

While on a keto diet, it is still possible to eat carbohydrates. The trick is to choose fruits and vegetables with less than 5 grams of net carbs per serving. Examples of low-carb fruits and vegetables include avocado, tomatoes, spinach, mushrooms, cauliflower, and asparagus.

It is important to note that the keto diet is very restrictive, and it is recommended to consult a doctor before making any significant changes to your diet.

Healthy fats to eat before a workout

Healthy fats are an essential part of the keto diet, and they can also be a great source of energy before a workout. Here are some ideas for healthy fats to eat before a workout when following a keto diet:

Avocados

Avocados are a great source of healthy monounsaturated and polyunsaturated fats. They are also rich in nutrients and can be a convenient snack. Try spreading some avocado on keto cloud bread or adding it to a salad.

Nuts and Nut Butter

Nuts are another excellent source of healthy fats, and they are also high in protein. Choose from a variety of nuts such as almonds, cashews, or coconut flakes. If you prefer nut butter, be sure to choose a sugar-free option as regular peanut butter can be high in sugar.

Fatty Fish

Fish such as salmon, tuna, and sardines are rich in omega-3 fatty acids, which have anti-inflammatory properties. They can help combat inflammation and oxidative stress caused by exercise, reducing muscle soreness and speeding up recovery.

Full-Fat Dairy

Full-fat cottage cheese and Greek yogurt are excellent sources of casein protein, which is digested slowly, providing a steady stream of amino acids to your muscles during and after exercise. Top your dairy choice with nuts, seeds, or unsweetened coconut flakes for an extra boost of healthy fats.

MCT Oil

Medium-chain triglycerides (MCTs) are easily digested and provide a quick, efficient, and steady source of energy. MCT oil can be added to coffee or smoothies for a creamy texture and a boost of healthy fats.

Keto-Friendly Snacks

There are also some keto-friendly snacks that incorporate healthy fats, such as beef jerky, avocado egg salad, or chocolate coconut fat bombs. These snacks are portable and can provide a quick energy boost before a workout.

Remember, when it comes to pre-workout meals and snacks, timing is crucial. Most people find that eating 30 minutes to three hours before a workout is best, but you may need to adjust this window to suit your personal preferences and stomach comfort.

Post-workout keto snacks

Post-workout nutrition is an important factor in how well your body recovers from exercise. During this time, it's a good idea to have a post-workout snack, and protein is your best friend.

While on a ketogenic diet, your body is burning fat for energy. So, if you incorporate good fats into your diet, you'll have more energy. Good fats include monounsaturated and poly-unsaturated fats from whole foods such as fish, avocados, and cream cheese.

• Keto Avocado Pepperoni Salad: This salad includes creamy mozzarella pearls, cubed avocado, and pepperoni, providing healthy fats and protein to fuel your post-workout recovery. Season with salt and pepper and add a squeeze of lime or lemon juice.
• Creamy Avocado Tuna Boats: Mix canned tuna or salmon with mayonnaise, cucumber, and green onion slices, and stuff the filling into avocado boats.
• Smoked Salmon Cucumber Roll-Ups: Cut a cucumber into long, thin strips. Spread cream cheese and add fresh smoked salmon, then roll it up.
• Avocado Egg Salad: Instead of mayonnaise, add avocado to your egg salad. You can also add everything bagel seasoning on top.
• Protein bars: Try making your own protein bars with almonds, cashews, coconut, cinnamon, egg white protein, and pitted dates.
• Salmon Cucumber Roll-ups: Spread cream cheese along a cucumber strip, add smoked salmon, and roll it up.
• Keto Chocolate Coconut Fat Bomb Squares: Combine coconut flakes, coconut oil, chocolate chips, and a sweetener of your choice.
• Keto Banana Bread Muffins: Bake a delicious keto-friendly snack with mashed bananas, almond butter, and coconut flour.
• Ham and Cream Cheese Roll-ups: Roll up some ham and cream cheese with a sour burst of pickle inside.
• Egg Cups: Bake eggs with your favourite mix-ins, such as cheese, bacon, and sun-dried tomatoes, in cupcake liners.

Remember, it's important to listen to your body and adjust your post-workout snacks accordingly. You can also try having a protein shake or a shake with Medium Chain Triglycerides (MCTs) before or after your workout to boost your protein intake and improve recovery.

Frequently asked questions