Jeffrey Salazar
When following a ketogenic diet, it is important to fuel your body with the right nutrients before a workout to ensure you have enough energy to complete your routine. While it is a common misconception that carbohydrates are critical for workout energy, the body does not need carbohydrates to perform and can burn fat for fuel instead. Therefore, when following a low-carb, high-fat diet such as keto, your body's primary source of energy shifts from glucose to ketones. Before a workout, it is best to consume a combination of healthy fats, moderate protein, and some carbs to fuel your body. Examples of keto-friendly pre-workout foods include eggs, avocados, nuts, cheese, and smoothies.
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High-protein, high-fat meals
When following a keto diet, it is important to remember that your body relies on ketones for energy, rather than carbohydrates. Therefore, eating more dietary fat is the key to sustained energy levels.
- Chicken thighs or legs marinated in olive oil and seasoned with dry rubs.
- Chicken stir-fry with baby bok choy and ginger.
- Chicken breast soup with diced tomatoes, green chillies, French beans, and cabbage.
- Chicken breast stuffed with goat cheese, fresh herbs, and garlic.
- Chicken casserole with zucchini.
- Chicken potato soup.
- Chicken with a mushroom sauce.
- Chicken with fontina and prosciutto, served with rice.
- Chicken with a yogurt-based sauce, served with rice or naan.
- Salmon with a side of spinach.
- Beef stir-fry with baby bok choy and ginger.
- Beef roast with various cheeses and sour cream.
- Tuna with salad shrimp, mayo, black pepper, and lemon juice.
- Eggs scrambled in olive oil and butter, topped with feta and avocado.
- A courgette and halloumi salad.
- A shake with nut butter.
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Carbohydrates
That being said, it is important to note that the body does still require some carbohydrates, even when following a keto diet. Carbohydrates play a crucial role in pushing water into cells, ensuring they retain water effectively. Additionally, the body can convert protein to glucose when it needs glucose for specific functions, such as providing energy for red blood cells or replenishing glycogen stores after exercise.
When it comes to pre-workout nutrition, the consensus among keto enthusiasts is that the body does not require carbohydrates or even any food at all to perform effectively during a workout. In fact, some people deliberately choose to engage in fasted cardio or training, as it can lead to greater weight loss by forcing the body to tap into its fat stores for energy. However, it is worth noting that this approach may not be suitable for everyone, as it can sometimes result in feelings of dizziness, sluggishness, or nausea.
For those who do choose to consume carbohydrates before a workout, it is important to be mindful of the type and amount consumed. Some keto dieters opt for a small amount of natural, unprocessed honey, which can provide carbohydrates while still adhering to keto limits. Others may choose to incorporate carb-containing foods, such as oat cakes or bananas, but these choices may impact ketosis and are not typically considered keto-friendly. Ultimately, the decision to include carbohydrates in a pre-workout meal or snack depends on individual preferences and how the body responds during exercise.
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Healthy fats
When following a keto diet, it's important to remember that your body's primary source of energy comes from ketones (fat) rather than glucose (carbs). This means that eating more dietary fat is the key to sustained energy levels.
- Fish
- Avocados
- Cream cheese
- Nuts and nut butter
- Coconut oil
- MCT oil
MCTs, or medium-chain triglycerides, are a type of healthy fat that is easily digested and rapidly converted into ketones, providing a quick and efficient energy source. They are often added to protein shakes or coffee for an extra energy boost.
In addition to healthy fats, it is important to consume adequate protein on a keto diet, especially if you are exercising. Protein provides essential amino acids that support muscle growth and repair. However, be mindful that too much protein can lead to muscle loss. Aim for around 30% of your calories from protein, and consider a keto-friendly protein shake before or after your workout.
By incorporating these healthy fats and proteins into your pre-workout meals or snacks, you can fuel your body and optimise your performance while following a keto diet.
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Pre-workout supplements
Macronutrient Composition
The ideal pre-workout supplement for a keto diet should have a balanced macronutrient profile, including healthy fats, moderate protein, and minimal to zero carbohydrates. This combination will provide you with sustained energy and help you stay within the parameters of the keto diet. Remember, the closer you are to your workout, the lighter your pre-workout snack should be to avoid sluggishness during your session.
Electrolytes
Electrolytes are essential on a keto diet, as they support optimal fluid balance, muscle function, energy production, and hydration. Look for supplements that contain a balanced combination of sodium and potassium and bioavailable forms of magnesium. Consuming these electrolytes before, during, and after your workouts will help prevent fatigue and cramping.
Caffeine and MCTs
Caffeine, when taken 15 minutes to an hour and a half before exercise, can enhance your energy levels, focus, and performance. It also helps with fat burning and reducing feelings of fatigue. Consider a pre-workout supplement that contains caffeine, or simply enjoy a cup of coffee or caffeinated tea before your workout. Medium-chain triglycerides (MCTs), often derived from coconut oil, are another excellent addition to your pre-workout regimen. MCTs are easily digestible and provide a quick and efficient source of energy for your muscles and brain. They also help raise ketone levels, which is beneficial for keto dieters.
Product Reputation and Safety
It is crucial to choose supplements from reputable companies known for their high standards of purity and testing. Ensure that the supplement promotes overall wellness and is safe for your body. Check the nutrition information and ingredient labels to confirm that it aligns with your keto diet and does not contain ingredients, such as sugars or excessive carbohydrates, that could disrupt ketosis.
Recommended Supplements
Perfect Keto offers a range of pre-workout supplements suitable for a keto diet. Their Pre-Workout Drink contains beta-alanine, L-citrulline, caffeine, and creatine, providing fuel for your workouts. They also offer a supplement called Perfect Keto Perform, which combines MCTs, caffeine, and protein for enhanced energy and stamina. Additionally, their MCT Oil Powder can be added to your favourite keto protein shake or coffee for an extra boost of healthy fats.
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Timing
It is also important to understand that your body will respond to foods differently than others. Therefore, it is crucial to listen to your body when choosing pre-workout snacks. The standard recommendations for pre-workout nutrition are based on false pretenses that carbohydrates are essential for performance and recovery. Carbohydrates are not the only fuel source the body can use during and after exercise. When you are in a state of ketosis, your body relies on ketones for energy instead of carbohydrates. Thus, eating more dietary fat is the key to unlocking sustained energy levels.
In addition to timing, it is also important to consider the intensity of your workout. When following a ketogenic diet, you may initially experience a period of adaptation as your body switches from using carbohydrates to fats as its primary energy source. During this time, it is crucial to monitor your energy levels and adjust the intensity of your workouts accordingly. Starting with moderate-intensity exercises can help you gradually build up to more demanding workouts as your body becomes keto-adapted.
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Frequently asked questions
Nuts are a great option as they are packed with healthy fats and protein. If you're allergic to nuts, try some fish or avocado.
It's not necessary to eat before working out on a keto diet, but having a little fuel in your stomach could help boost your performance. If you work out on an empty stomach, you may experience dizziness, lethargy or fatigue.
A combination of healthy fats, moderate protein and some carbs is ideal. Try an egg salad with avocado, or a keto sandwich with smoked salmon and avocado. Cheese and nut clusters are another great option, as the nuts provide essential minerals like magnesium and potassium, while the cheese is a good source of protein and calcium.
Pre-made keto-friendly protein bars are a convenient option to stash in your gym bag. You could also make your own smoothies with berries and coconut milk, or greens and low-carb veggies like carrots.
After the gym, prepare a high-protein, high-fat meal to aid recovery.
