Jeffrey Salazar
When following a keto diet, the body's primary source of energy shifts from glucose to ketones, or fat. This can provide sustained energy throughout the day, but may not be enough to fuel an intense workout. Before a low-intensity cardio workout, it is important to eat a combination of healthy fats, moderate protein, and some carbs to fuel your body. A pre-workout meal should include muscle-building and satiating animal protein, highly nutritious organ meats, or complete plant-based protein sources. Some good pre-workout snacks include a handful of nuts, a slice of avocado, a boiled egg, or berries. Keto-friendly protein bars or shakes are also good options. It is important to listen to your body and adjust your diet and workout routine accordingly.
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What You'll Learn
Pre-workout nutrition is key
To ensure you have enough energy to power through your low-intensity cardio workout, you should consume a combination of healthy fats, moderate protein, and some carbohydrates. A pre-workout meal or snack should ideally include muscle-building and satiating animal protein, highly nutritious organ meats, or complete plant-based protein sources. Examples of keto-friendly pre-workout snacks include a handful of nuts, a slice of avocado, a boiled egg, or a keto-friendly protein bar.
If you are prone to exercise-induced acid reflux, you may want to keep your pre-workout meal light and give yourself a longer window between your last meal and your workout. On the other hand, if you feel dizzy, lethargic, or fatigued from working out on an empty stomach, you may want to eat something 90 minutes before hitting the gym.
It's important to listen to your body and adjust your pre-workout nutrition and meal timing accordingly. Additionally, hydration is crucial when following a keto diet, as it causes increased water loss. Make sure to drink plenty of water and add electrolytes like sodium, potassium, and magnesium to prevent dehydration, dizziness, and muscle cramps.
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Carbohydrates are not the only fuel source
However, when following a low-carb, high-fat diet like keto, the body's primary source of energy shifts from glucose to ketones, which are produced by burning fat. This metabolic state, known as ketosis, occurs when the body has transitioned from burning glucose from carbohydrates to burning ketones from fat digestion for fuel.
During low- to moderate-intensity cardio workouts, such as walking, cycling, or swimming, the body primarily relies on fat as a fuel source, making these exercises well-suited for a keto diet. To fuel low-intensity workouts while on keto, it is recommended to consume a combination of healthy fats, moderate protein, and some carbs. Examples of keto-friendly foods that can provide this combination include avocados, nuts, fatty fish like tuna or salmon, and full-fat dairy topped with homemade granola or berries.
Additionally, protein plays a crucial role in muscle growth and recovery, so including protein in your pre-workout meals or snacks is essential. Pure protein sources such as keto-friendly protein bars or shakes, low-carb jerky, or a scoop of MCT-fortified protein powder in a keto protein shake can be good options. It is important to note that individual needs may vary, and some people may require more carbohydrates than others, especially if engaging in high-intensity workouts.
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Keto-friendly protein bars or shakes
While engaging in low-intensity cardio workouts like walking, cycling, or swimming, it is essential to fuel your body with the right nutrition. When following a keto diet, your body's primary source of energy shifts from glucose to ketones, which can provide sustained energy throughout the day.
Protein bars can be a convenient grab-and-go option before your workout, but finding keto-friendly bars can be challenging. Most protein bars are too high in carbs or too low in fat, and they may contain ingredients that don't align with a keto diet, such as dairy. However, there are some good options available. N!CK'S offers a variety of keto-friendly protein bars, including Salty Peanut, Caramel Chocolate, and Almond Chocolate. These bars are gluten-free, low in carbs, and have no added sugar. EPIC also offers keto-friendly bars with simple ingredients, and BHU's keto-friendly bars are fudgy, made without artificial sweeteners, and contain organic tapioca flour, which has prebiotic fiber.
If you're looking for a more customizable option, protein powders can be a great choice. You can use them to create your own keto-friendly shakes, tailoring the flavor and nutrient profile to your personal preferences and fitness goals. Some recommended keto-friendly protein powders include Klean Athlete Klean Isolate, True Athlete Natural Whey Protein Powder, and NOW Sports Egg White Protein. Additionally, Garden of Life Sport Certified Grass Fed Whey is gluten-free and soy-free, and Gainful offers personalized keto-friendly protein blends.
When choosing a protein bar or powder, be mindful of the total carb content and select options with minimal to no added sugars. Look for third-party tested products to ensure purity and potency. Remember, while fasting may accelerate ketosis, it may not be the best approach for everyone. Consider including a combination of healthy fats, moderate protein, and some carbs in your pre-workout meal or snack to optimize your energy levels and support muscle recovery.
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Healthy fats, moderate protein, and some carbs
When preparing for low-intensity cardio while on a keto diet, it's important to remember that your body's primary source of energy shifts from carbohydrates to fats. This means that a pre-workout meal or snack should include a combination of healthy fats, moderate protein, and some carbohydrates.
Healthy fats are essential for keto dieters, as they provide sustained energy. Examples of healthy fats include avocados, nuts, and full-fat dairy products. You can also consume fatty fish like tuna, salmon, and sardines, which are rich in omega-3 fatty acids, helping to reduce muscle soreness and speed up recovery. If you're looking for a quick and convenient option, consider a keto-friendly protein or snack bar, or a shake with MCTs (Medium Chain Triglycerides) extracted from coconut oil.
Moderate protein is crucial for muscle growth and recovery. Aim for complete protein sources such as animal protein, organ meats, or plant-based options like hemp seeds. If you prefer a liquid option, a low-carb protein shake with MCT-fortified protein powder can provide your muscles with the amino acids they need, along with the energy boost from the MCTs. Just be mindful that some protein shakes are high in sugars or carbohydrates, so choose one specifically designed for keto.
While carbohydrates are typically associated with energy boosts, they are not the only fuel source for the body. In fact, recent research suggests that a higher-fat, low-carb diet may yield better results for pre-workout meals. However, if you feel you need an extra boost for your low-intensity cardio, a small amount of carbohydrates can be included in your pre-workout meal. This could be in the form of fruits, vegetables, or fast-digesting carbs like berries, which can provide a quick energy boost without kicking you out of ketosis.
It's important to listen to your body and adjust your pre-workout nutrition accordingly. Start with a light pre-workout meal or snack if you're prone to exercise-induced acid reflux, and consider increasing the portion or adding more carbohydrates if you feel dizzy or fatigued from working out on an empty stomach. Additionally, ensure adequate hydration and consider adding electrolytes like sodium, potassium, and magnesium to your water to prevent dehydration and muscle cramps, which are common concerns on a keto diet.
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Listen to your body
When starting a new diet or exercise routine, it's important to listen to your body and be mindful of how it's feeling. This is especially important when you're on the keto diet and engaging in physical activity, as your body will be adjusting to using fat for fuel instead of carbohydrates.
Adjust your workout intensity: Start with low- to moderate-intensity workouts such as walking, light jogging, cycling, or swimming, and gradually increase the intensity as you become more keto-adapted. This will help your body adjust to burning fat for fuel without overly taxing your glycogen stores. It's normal to experience a short-term drop in performance during this adjustment phase, but know that it gets easier with time and consistency.
Nutrition and supplementation: Proper pre-workout nutrition is crucial to support your body and avoid fatigue, weakness, and poor performance. Focus on consuming a combination of healthy fats, moderate protein, and some carbs to fuel your body. Examples of keto-friendly pre-workout foods include avocados, nuts, fatty fish like salmon or tuna, keto-friendly protein bars or shakes, and MCT-fortified protein powder.
Stay hydrated and maintain electrolyte balance: Ensure you are adequately hydrated and maintain a balanced electrolyte level. This will help support your body during physical activity, especially in maintaining endurance and stamina.
Tailor your routine: Tailor your exercise routine to suit your personal fitness goals and current energy levels. If you're new to exercise or keto, start with simple activities and gradually incorporate more challenging workouts. It's okay to have lighter days as your body adapts.
Be patient and persistent: Working out while on keto requires adjustments, but it can be highly rewarding. Patience and gradual progression are key. Your performance will likely improve, and you will feel better overall as you adapt to this new way of eating and exercising.
Remember, there is no one-size-fits-all approach to keto and exercise. Listen to your body, be mindful of how you feel, and make adjustments as necessary to achieve your desired results while feeling your best.
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Frequently asked questions
A pre-workout meal should include a balance of healthy fats, protein, and some carbs. Good sources of fats include avocados, nuts, and full-fat dairy. For protein, you can try a keto-friendly protein bar, low-carb jerky, or a protein shake with MCT oil powder. If you're planning a high-intensity workout, include some fast-digesting carbs like berries for a quick energy boost.
If you exert a lot of energy during your workouts, you may benefit from adding more carbs to your pre-workout routine. Carbs give your muscles the glucose they need as they break down and repair. However, if your workouts are not that intense, it's best to avoid adding extra carbs, as this may hinder your ketosis.
Low-intensity cardio workouts such as walking, cycling, or swimming are excellent choices on the keto diet because they rely primarily on fat as a fuel source, which aligns with the metabolic state of keto. These activities can help improve endurance, burn calories, and reduce muscle soreness post-workout.
This depends on your personal preference and scheduled workout for the day. If you're prone to exercise-induced acid reflux, you may want to keep your pre-workout meal light and give yourself a longer window before your workout. If you feel dizzy or fatigued from working out on an empty stomach, try eating roughly 90 minutes before your workout.
