Madeleine Hull
When deciding what to eat before a workout, it's important to consider your body's specific needs. While the traditional approach involves carb loading, this is not an option on a ketogenic diet. Instead, the body relies on ketones for energy, so eating more dietary fat is key. Healthy fats, such as avocado, nuts, seeds, and fish, provide sustained energy without weighing you down. Protein is also important, as it provides essential amino acids that aid in muscle repair and growth. Lean protein sources such as chicken breast, eggs, or tofu are ideal. Eating a full meal before a workout can be beneficial for some, providing sufficient grams of fat and protein to fuel performance. However, it's crucial to allow enough time for digestion, typically 30 minutes to 4 hours before exercising. Pre-workout supplements with amino acids, caffeine, and creatine can also boost energy levels. Finding the right balance of nutrients and timing is essential for optimizing your workout performance while adhering to a ketogenic diet.
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What You'll Learn
Eating a full meal before a workout
Timing is crucial when it comes to pre-workout meals. Most people find that eating 30 minutes to three hours before exercising is ideal. However, you may need to adjust this window based on your individual digestion and the intensity of your scheduled workout. If you are prone to exercise-induced acid reflux, lengthen the window by having a lighter pre-workout meal earlier. On the other hand, if you feel unwell working out on an empty stomach, shorten the window and eat about 90 minutes before your workout.
The ketogenic diet emphasizes higher fat and protein intake while reducing carbohydrate consumption. When planning a pre-workout meal, ensure it includes muscle-building animal protein or complete plant-based protein sources. Eggs are an excellent option, providing both fat and protein. Greek yogurt, meat jerky, nuts such as pecans, macadamia nuts, or almonds, are also keto-friendly choices that can fuel your workout.
If you prefer a more substantial meal before your workout, consider a keto-friendly option like a tomato and brie omelet or a curry deviled egg. These meals provide the necessary fats and proteins to sustain your energy levels during exercise. Additionally, you can opt for a protein shake or smoothie with MCTs, which offer fast-digesting protein and fat sources without leaving you feeling too full to perform.
While fasting may promote ketosis and fat burning, it may not be optimal for high-intensity workouts or muscle gains. A well-timed and balanced pre-workout meal can help you achieve peak performance and support your fitness goals. Remember to listen to your body, experiment with different eating windows, and adjust your meals to suit your unique needs.
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High-sugar foods
However, small amounts of certain high-sugar foods can be acceptable on a keto diet, especially if it helps enhance your performance. For example, fresh berries are a good option when feeling sluggish and unmotivated before a workout. A small container of strawberries, raspberries, and blackberries can be a fuss-free and refreshing snack on the go. Similarly, watermelon is packed with vitamins and nutrients that can support weight loss and reduce muscle soreness. However, it is recommended to limit yourself to one slice per day to avoid going over your daily carb allowance.
It is important to note that while most yogurts are off-limits on keto due to their sugar content, nutritionists say that Greek yogurt is acceptable as long as it is full-fat and unsweetened. Additionally, when deciding what to eat before a workout, it is crucial to consider your body's specific needs and experiment with different eating times and pre-workout snacks to find what works best for you.
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Natural pre-workout nutrition
Firstly, it's important to understand that your body will respond differently to certain foods compared to others. So, it's crucial to listen to your body when choosing pre-workout snacks. That said, there are some general guidelines to follow when it comes to keto-friendly pre-workout nutrition.
One key principle of the keto diet is that your body relies on ketones for energy instead of carbohydrates. Therefore, eating more dietary fat is essential to unlocking sustained energy levels. Healthy fats to include in your pre-workout meals include avocados, nuts (such as pecans, macadamia nuts, or almonds), fish, and cream cheese.
In addition to healthy fats, it's important to include moderate amounts of protein in your pre-workout meals. Protein provides your body with essential amino acids, which are the building blocks of muscle and are crucial for muscle repair and recovery. Examples of protein-rich foods include eggs, meat jerky, and Greek yogurt (full-fat and unsweetened).
While carbs are typically avoided on a keto diet, consuming a small amount of carbs before a workout can be acceptable. Half a banana or a handful of berries can provide an energy boost without significantly disrupting ketosis. Just be sure to monitor your body's reaction to ensure that your carb intake doesn't throw off your dietary balance.
When deciding what to eat before a workout, it's generally recommended to eat 30 minutes to three hours beforehand. However, this may vary depending on your individual preferences and scheduled workout for the day. If you're prone to exercise-induced acid reflux, you may want to lengthen the window 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 might want to eat something 90 minutes before your workout.
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Fasted training
However, fasted training may not be suitable for everyone. Some people may experience negative side effects such as dizziness, lightheadedness, confusion, shakiness, or weakness. These symptoms could be related to low blood sugar or dehydration, so it is important to listen to your body and not proceed if any of these feelings occur. Fasted training may also hinder muscle gains, as your body may break down muscle fibres for protein if it senses a lack of dietary protein.
To ensure you are getting enough nutrients while fasted training on a ketogenic diet, choose keto-friendly foods that are high in fibre, vitamins, minerals, and other nutrients. Drink plenty of water, sugar-free coffee, and tea to stay hydrated and prevent obsessing over food. It is also important to understand that everyone's body is different, and you may need to experiment with different eating windows and food amounts to find what works best for you.
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Carb loading
Understanding Carb Loading
Implementing Carb Loading on Keto
On a standard ketogenic diet, the goal is to reach and maintain a state of ketosis, where the body relies primarily on ketones (fat) for energy instead of carbohydrates. However, strict keto diets may not provide enough carbohydrates to fuel intense workouts, potentially leading to fatigue and poor performance. This is where carb loading can be beneficial.
Keto dieters can implement carb loading through a cyclical ketogenic diet. This involves following the standard keto diet most days of the week (usually 5-6 days) and then having 1-2 days of higher carb intake to "refeed" glycogen stores. On these refeeding days, carb intake can be increased to 60-70% of total calories, with a focus on healthy carb sources.
It is important to note that the number of carbs consumed during carb loading on keto may vary depending on individual needs and activity levels. Super active individuals, for example, might require more than 50 grams of carbs on their carb loading days.
Timing of Carb Loading
The timing of carb loading is crucial. Ideally, carb loading meals or snacks should be consumed 30 minutes to three hours before exercise. This window can be adjusted depending on individual preferences and stomach comfort. If you experience exercise-induced acid reflux, a lighter pre-workout meal and a longer window before working out may be preferable. On the other hand, if you feel dizzy or fatigued from working out on an empty stomach, shortening the window to about 90 minutes before exercise may be more suitable.
Benefits of Carb Loading on Keto
In summary, carb loading can be a valuable strategy for keto dieters looking to enhance their workout performance, support muscle growth, and optimize their overall keto journey. It is important to listen to your body, experiment with different carb sources and amounts, and adjust your carb loading strategy accordingly.
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Frequently asked questions
Some keto-friendly pre-workout snacks include nuts, fat bombs, Greek yoghurt with berries and nuts, meat jerky, and keto sandwiches.
It is recommended to eat 30 minutes to 4 hours before your workout. The closer you are to exercising, the lighter your pre-workout snack should be.
Eating a keto pre-workout snack can help to boost your performance and give you the energy you need to get through your workout. It can also help to repair and grow your muscles.
