Milly Gaines
There are many theories about what to eat before a workout to optimise performance and recovery. When it comes to a ketogenic diet, the consensus is that your body does not need carbohydrates to perform. Instead, your body uses ketones for energy, which means burning fat for fuel. Therefore, it is recommended to eat foods high in healthy fats, such as fish, avocados, and nuts, before a workout. However, some sources suggest that a small amount of carbohydrates before a workout can be acceptable on a keto diet, especially if it helps enhance your performance. It is important to experiment with different eating windows and food amounts to find what works best for your body.
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What You'll Learn
Eating before lifting on keto: yes or no?
There are differing opinions on whether to eat before lifting weights while on a keto diet. Some sources claim that it is unnecessary to eat before exercising, as your body is in ketosis and will burn fat instead of glycogen stores. However, others argue that eating before lifting weights can provide the body with the fuel it needs to perform optimally. Ultimately, the decision to eat or not eat before lifting on keto depends on individual preferences and how one's body responds to different foods.
The case for not eating before lifting on keto
When following a keto diet, the body's primary energy source shifts from glucose (carbohydrates) to ketones (fat). This means that even without consuming additional fuel before a workout, the body can still tap into stored body fat for energy. In fact, studies have shown that ketogenic dieters burn over twice as much fat during exercise compared to those fueling with carbohydrates. Thus, if the primary goal is fat burning, avoiding food before lifting can maximize fat-burning potential.
Additionally, some people may simply prefer to work out on an empty stomach, finding it more comfortable and conducive to their routine. Fasted cardio or training has gained popularity, with proponents arguing that it can enhance weight loss by forcing the body to utilize fat stores for energy.
The case for eating before lifting on keto
On the other hand, eating before lifting on keto can provide the body with additional fuel, potentially enhancing performance and energy levels. While in ketosis, the body can utilize ketones for energy, but consuming healthy fats, moderate protein, and some carbohydrates before a workout can offer further fuel for intense physical activity. Examples of keto-friendly pre-workout foods include avocados, nuts, fish, eggs, and keto-friendly shakes or smoothies.
It is worth noting that individual responses to different foods vary, and some people may experience dizziness, fatigue, or poor performance when exercising on an empty stomach. In such cases, consuming a balanced pre-workout meal or snack can help mitigate these issues and improve overall workout performance. Additionally, certain high-intensity workouts may benefit from proper fueling to achieve optimal results.
In conclusion, the decision to eat or not eat before lifting on keto depends on individual preferences, body responses, and workout goals. While some may find success with fasted lifting, others may require a balanced pre-workout meal to optimize their energy levels and performance. It is important to listen to one's body, experiment with different approaches, and choose the right keto-friendly foods to support overall fitness goals.
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What to eat before lifting on keto
When following a keto diet, it's important to fuel your body with the right nutrients before lifting weights to ensure you have enough energy to complete your workout routine. While it's a common misconception that carbohydrates are essential for performance, your body does not need carbs to perform. In fact, on a keto diet, your body doesn't need any pre-workout food to maintain stamina; you can work out on an empty stomach. However, not everyone wants to exercise without eating first.
If you're looking for a pre-workout meal or snack, it's best to consume a combination of healthy fats, moderate protein, and some carbs. Examples of healthy fats include fish, avocados, and nuts. You can also opt for a keto-friendly shake or smoothie with MCTs, which will provide a fast-digesting protein and fat source without leaving you feeling too full to perform.
It's important to note that the timing of your pre-workout meal or snack is also crucial. Most people find that eating 30 minutes to three hours before exercise is best, but you may need to adjust this window according to your personal preference and stomach comfort. Additionally, if you're prone to exercise-induced acid reflux, it's recommended to keep your pre-workout meal light and lengthen the time between your last meal and your workout. On the other hand, if you feel dizzy or fatigued from working out on an empty stomach, you may want to eat something 90 minutes before hitting the gym.
Remember, when you're in ketosis, your body relies on ketones for energy instead of carbohydrates. So, while fruits are allowed on the keto diet, you need to watch your consumption due to their sugar content. Similarly, oatmeal, though a wonderful source of carbs, is not ideal before a keto workout. Instead, focus on natural pre-workout nutrition and listen to your body to determine what works best for you.
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Timing your pre-workout meal
Generally, it is recommended to eat a small meal or snack 30 minutes to three hours before exercising. However, this window can vary depending on your stomach's tolerance and the type of workout you plan to do. For example, if you are prone to exercise-induced acid reflux, you may want to lengthen the window between your last meal and a HIIT workout to ensure your stomach is empty. On the other hand, if you feel unwell when working out on an empty stomach, you may want to shorten the window and eat about 90 minutes before hitting the gym.
If you prefer to exercise in the morning, your body's glycogen stores are depleted after an overnight fast. In this case, you can tap into your fat stores for energy and enhance fat burning. However, if you feel you need some fuel, a small meal or snack containing healthy fats, moderate protein, and some carbs can boost your energy levels without disrupting ketosis. Examples include avocados, nuts, or a keto-friendly shake.
It is important to note that everyone's body is different, and you may need to experiment with different eating windows and food combinations to find what works best for you. Additionally, if you are engaging in high-intensity interval training (HIIT) or weight lifting, you may want to consume a whey protein shake and caffeine about 30 minutes to an hour before your workout to enhance your performance.
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How much to eat before lifting on keto
The amount of food to eat before lifting weights while on a keto diet depends on your body and lifestyle. It is recommended that you experiment with different eating windows and food amounts to find your sweet spot for peak performance.
If you are doing cardio, it is generally fine to do it on an empty stomach. However, if you are lifting weights, it is recommended to eat 1-1.5 hours before your workout and have a whey protein shake and caffeine half an hour before. This is because lifting weights breaks down muscle fibres, and protein is needed to rebuild them. Research shows that consuming just 20% of your calories from protein while exercising can lead to muscle loss. Therefore, it is recommended to consume closer to 30% of your calories from protein or more, depending on your body.
It is important to note that fasting before lifting weights may hinder your performance and sabotage your muscle gains. If your body senses a lack of dietary protein, it may steal it from your muscles. Therefore, it is essential to ensure adequate protein intake before and after your workout.
Some people find that they need to eat before lifting weights, while others can manage with just a coffee or a drink containing electrolytes, such as Ketoade, which is made by mixing 1/4 tsp salt and 1/4 tsp NoSalt per litre of water with a Mio flavour enhancer.
In terms of specific foods to eat before lifting weights while on a keto diet, it is recommended to focus on healthy fats and protein. Examples of healthy fats include fish, avocados, and cream cheese.
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The importance of protein and healthy fats
When following a keto diet, it is important to fuel your body with the right nutrients before a workout to ensure you have enough energy to complete your exercise routine. This is called peri-workout nutrition, which is the nutrition around your workout.
Protein gives your body essential amino acids, which are the building blocks of muscle and the champions of recovery. Whether you're strength training or doing an intense workout, physically demanding activities break down muscle fibres (which is why you feel sore the next day). Protein powers muscle protein synthesis (MPS) — the scientific term for muscle growth. MPS is how your body rebuilds bigger and stronger post-workout. If you skimp on protein, you won't achieve muscle gains, and soreness, fatigue, and stalled progress will become your uninvited training partners.
Healthy fats are your primary energy source on a keto diet. Eating more dietary fat is the key to unlocking surging yet sustained energy levels. Monounsaturated and polyunsaturated fats from whole foods are considered good fats. Some examples of healthy fats include fish, avocados, and nuts.
It is best to consume a combination of healthy fats, moderate protein, and some carbs to fuel your body before a workout. However, the amount and timing of your pre-workout meal will depend on your unique macro needs and how your body responds to food. Most people find that eating 30 minutes to three hours before exercise is best, but you may need to give yourself a full three-hour window if you're prone to exercise-induced acid reflux.
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Frequently asked questions
A keto diet is a low-carb, high-fat diet. It is based on the principle that by reducing your carbohydrate intake, your body will shift from using glucose (from carbs) to ketones (from fat) as its primary source of energy.
Before lifting weights, it is recommended to consume a combination of healthy fats, moderate protein, and some carbs. Examples of keto-friendly foods in this category include avocados, nuts, scrambled eggs, and a whey protein shake. You can also eat a full meal if that works for you, but be mindful of the portion size to avoid discomfort during your workout.
It is generally recommended to eat 30 minutes to three hours before exercising, but this can vary depending on your individual preferences and stomach capacity. If you experience exercise-induced acid reflux, you may want to keep your pre-workout meal light and lengthen the window to three hours. Conversely, if you feel dizzy or fatigued when working out on an empty stomach, consider eating 90 minutes before your workout.
No, your body does not need carbohydrates to perform. When you are in ketosis, your body can tap into stored body fat for fuel, and studies show that ketogenic dieters burn twice as much fat during exercise compared to those using carbs for energy. However, consuming a small serving of carbs, such as half a banana or berries, can provide an energy boost without significantly disrupting ketosis.
