Milly Gaines
The ketogenic diet is a very low-carb, high-fat diet that can be challenging for runners due to its limitation of quick energy sources. Runners typically rely on carbohydrates for energy, and eating plenty of carbs helps ensure that energy stores are ready to support training. However, when in ketosis, the body relies on ketones for energy instead of carbohydrates, so eating more dietary fat is key to sustained energy levels. This means that keto-friendly pre-run meals and snacks should be high in fat and protein while being low in carbs.
What to eat before a long run on keto
| Characteristics | Values |
|---|---|
| Carbohydrates | Carbohydrates are not recommended as they can kick you out of ketosis. |
| Fats | MCT oil, avocados, nuts, eggs, and full-fat, unsweetened Greek yogurt are good sources of fat. |
| Protein | Lean proteins like chicken, turkey, eggs, and lean cuts of beef are recommended for muscle repair. |
| Vitamins and Minerals | Low-carb vegetables like spinach, kale, broccoli, and asparagus provide vitamins and minerals. Vitamin D and iron are especially important for women runners to maintain bone health and avoid anemia. |
| Hydration | Electrolyte-infused water is crucial for hydration and replenishing lost salts. Coconut water and green tea are also recommended. |
| Timing | It is important to allow enough time for digestion, which can vary from 30 minutes to 3 hours before exercise. |
| Caffeine | Caffeine should be avoided as it can cause gastrointestinal issues. |
| Pre-packaged Keto Options | Keto bars, fat bombs, and performance bars are available for convenience. |
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What You'll Learn
Pre-run meals should be high in fat and protein
When preparing for a long-distance run while on a keto diet, it is important to remember that your body relies on ketones for energy instead of carbohydrates. This means that eating more dietary fat is the key to sustained energy levels. Pre-run meals should be high in fat and protein, with some sources recommending a focus on healthy fats and lean protein.
Runners on a keto diet can get their required fat intake from fatty fish like salmon, mackerel, and sardines, which are rich in omega-3 fatty acids. Lean proteins such as chicken, turkey, eggs, and lean cuts of beef provide essential amino acids for muscle repair. Additionally, low-carb vegetables like spinach, kale, broccoli, and asparagus are excellent sources of vitamins and minerals.
For a quick and efficient energy source, medium-chain triglycerides (MCTs) are easily digested and converted into ketones. MCT oil, avocados, and nuts are great choices for a rapid energy boost. Keto-friendly protein shakes made with MCT oil and healthy fats like nut butter can also be a good option for pre-run meals.
It is worth noting that the timing of your pre-run meal is crucial. It is recommended to consume a full meal two to three hours before your run and a carbohydrate-rich snack half an hour before if it has been more than three to four hours since your last meal. This ensures that your body has adequate glucose available.
While the focus should be on high-fat and protein meals, small amounts of berries or low-carb vegetables can provide necessary electrolytes and vitamins for optimal muscle function and recovery. Staying hydrated with electrolyte-infused water or coconut water is also essential for endurance and recovery.
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Carbohydrates are not ideal before a run
Carbohydrates are the body's main source of energy, and runners need to ensure they have adequate glucose available before they head out. However, when you're in ketosis, your body relies on ketones for energy, not carbohydrates. So, if you're on a keto diet, you need to focus on fats as your primary energy source.
When you eat carbohydrates, your body stores any that it doesn't use as glucose in the liver and muscle tissue. During endurance or high-intensity exercise, the body can then access these stores for energy. This is why carb loading is a popular strategy for runners; it involves eating a lot of carbohydrates in the 24 to 48 hours before a big race or long run. Carb loading helps to shore up the body's glycogen stores and reduce the risk of burnout before the end of the event.
However, carb loading is not ideal for everyone. Firstly, it can be difficult to consume enough carbohydrates to support endurance exercise. Secondly, eating a lot of carbohydrates can make you feel heavier, as glycogen is stored alongside water, resulting in an additional 1-2kg of body weight. Additionally, high-fibre, complex carbohydrates can upset the gastrointestinal system during exercise, causing gut distress, cramping, or diarrhoea.
For these reasons, if you're on a keto diet, it's best to avoid carb loading before a long run. Instead, focus on consuming healthy fats, protein, and low-carb vegetables. MCT oil, avocados, and nuts are excellent sources of quick energy release, and including small amounts of berries can provide necessary electrolytes and vitamins for muscle function and recovery.
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Vitamins and minerals are essential for recovery
The keto diet is a popular way to lose weight, but it's important to be mindful of how it affects your body and nutrient intake. Vitamins and minerals are essential for recovery, especially after a long run.
When you're on a keto diet, you're already at risk of vitamin and mineral deficiencies because you're eliminating whole food groups, including starchy vegetables, grains, and most fruits. This is further exacerbated for runners, as the keto diet is naturally low in carbs, which are a quick source of energy. Runners need to pay extra attention to their vitamin and mineral intake to ensure optimal recovery.
Electrolytes, such as sodium, potassium, and magnesium, are crucial for keto runners as they are flushed out at an increased rate due to decreased insulin levels. These electrolytes help to transmit electric charges in your cells, ensuring proper functioning. Additionally, vitamin C and B vitamins promote faster recovery by boosting immunity and energy levels.
To avoid deficiencies, include a variety of leafy greens and meat products in your diet. For example, broccoli and chicken breast provide vitamin K, while grass-fed beef, pastured pork, poultry, and eggs are excellent sources of B vitamins, iron, and phosphorus. Fatty fish like salmon, mackerel, and sardines provide omega-3 fatty acids, and low-carb vegetables like spinach, kale, and broccoli offer additional vitamins and minerals.
Supplements like Go-Keto Recovery, which contains branched-chain amino acids (BCAAs), essential vitamins, and key minerals, can also aid in muscle recovery and endurance. However, it's always recommended to consult with a healthcare professional or registered dietitian before making significant dietary changes.
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Electrolyte-infused water is crucial for hydration
When preparing for a long-distance run while on a keto diet, hydration is key. Unlike traditional high-carb diets, which rely on glucose and glycogen for energy, keto diets use ketones for energy. This means that the body burns fat instead, and so staying hydrated is crucial to maintaining performance.
Electrolyte-infused water is an excellent way to stay hydrated and replenish lost salts. Electrolytes are minerals that carry an electric charge and are essential for several bodily functions, including nerve signalling and muscle contraction. When you sweat, your body loses water and electrolytes, so it is important to replace them to maintain performance and avoid muscle cramps.
There are several ways to add electrolytes to your water. You can purchase electrolyte supplements, which typically contain a balanced combination of sodium, potassium, and magnesium. These can be added to your water bottle and drunk before, during, and after your run. Alternatively, you can opt for natural sources of electrolytes such as coconut water, which is a good source of potassium.
It is important to note that everyone is different, and the amount of water and electrolytes you need will depend on factors such as your body composition, the intensity of your workout, and the environmental conditions. As a general guideline, it is recommended to drink fluids early and often, and to listen to your body. Starting your run well-hydrated will help you maintain performance and avoid the risks associated with dehydration, such as dizziness, fatigue, and decreased cognitive function.
In addition to hydration, it is important to ensure adequate fuel for your long-distance run. While the keto diet is low-carb, it is important to include some carbohydrates before your run to ensure adequate glucose availability. Easy-to-digest carbohydrates, such as fruit snacks, can provide a quick energy boost without causing gastrointestinal distress. Additionally, focusing on fats as a primary energy source can help sustain endurance without the spikes and dips associated with carb consumption. MCT oil, avocados, and nuts are excellent sources of quick energy release.
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Caffeine should be avoided before a run
While the keto diet is not recommended for runners unless advised by a doctor, as it can be hard on the body and affect recovery, some runners may still wish to know what to eat before a long run while on a keto diet.
Keto-friendly foods that can fuel long-distance runs include fatty fish like salmon, mackerel, and sardines for omega-3 fatty acids; lean proteins like chicken, turkey, eggs, and lean beef for muscle repair; and low-carb vegetables like spinach, kale, broccoli, and asparagus for vitamins and minerals.
Now, on to the topic of caffeine: While it may be tempting to grab a caffeine boost before a run, it is important to note that caffeine can have both positive and negative effects on your performance. Caffeine is a stimulant that can increase your energy levels and enhance your endurance. It can also reduce your sense of pain and discomfort, which may be beneficial during a challenging run. Additionally, caffeine can boost alertness and vigilance, making it a popular choice for long-distance runners and endurance athletes.
However, the downside of caffeine is that it can stimulate the GI tract, leading to potential gastrointestinal distress, including diarrhea or the urgent need for a bathroom break during your run. This can be especially true if you are not a regular coffee drinker, as caffeine can cause jittery feelings, increased heart rate, elevated blood pressure, heart palpitations, or dizziness. Additionally, as coffee is a diuretic, it can increase your need to urinate, which can be distracting and irritating during a long-distance run. Therefore, it is recommended to avoid caffeine before a run, especially if you are sensitive to its effects or have a tendency for gastrointestinal issues.
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Frequently asked questions
Some keto-friendly foods to eat before a long run include eggs, Greek yoghurt, nuts, avocados, berries, low-carb vegetables, and keto bars.
It is important to stay hydrated before a long run. Drink water, coconut water, or green tea. Avoid caffeine as it may cause diarrhoea.
Avoid sugary snacks, high-carb pasta, highly processed oils, and starchy vegetables.
Energy drinks and gel tubes can provide a quick blood glucose boost. Alternatively, bring some fruit snacks.
Experts do not recommend keto to runners as it may be hard on the body and affect recovery. Consult a healthcare professional before starting a keto diet.
