Brenda Khan
The keto diet is a low-carb, high-fat eating plan that has gained popularity in recent years due to its weight loss benefits and improved health markers. When it comes to working out on a keto diet, it's important to remember that your body's primary source of energy shifts from carbohydrates to ketones, which are produced by burning fat. This metabolic shift can affect workout performance, especially during the initial adjustment period, also known as the keto flu. To fuel your body for a successful workout while in ketosis, consider the following: eat protein-rich foods, consume dietary fats, and stay hydrated with electrolytes. Additionally, avoid high-sugar foods, large meals, ultra-processed foods, and excessive fiber close to your workout as they can cause discomfort and energy crashes. Keto-friendly snacks such as fat bombs, protein bars, and shakes can provide a quick energy boost. Remember to listen to your body, start with lower-intensity workouts, and gradually increase as you adapt to the keto diet.
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What You'll Learn
Carbohydrates are not essential for performance and recovery
Carbohydrates are not the only fuel source that the body can use during and after exercise. While it is true that your body's primary energy source is glucose, which comes from the breakdown of carbohydrates, when you're in ketosis, your body relies on ketones for energy, not carbohydrates. In this state, your body breaks down fats into molecules called ketones, which serve as an alternative fuel source.
Ketogenic diets are low-carbohydrate, high-fat, and moderate-protein diets that typically supply approximately 80% of calories from fat, 15% from protein, and 5% from carbohydrates. When you're on a keto diet, your body doesn't need any pre-workout food or even a keto-friendly sports drink to maintain stamina; you can work out on an empty stomach. In fact, studies have shown that ketogenic dieters burn over twice as much fat during exercise compared to those fuelling themselves with carbs. So, if your primary goal is fat burning, not eating before exercise may be a good strategy.
However, if you're looking to build muscle, protein is essential. Protein gives your body essential amino acids, which are the building blocks of muscle and are crucial for recovery. Whether you're strength training or doing an intense workout, physically demanding activities break down muscle fibres. Protein powers muscle protein synthesis (MPS), which is how your body rebuilds bigger and stronger muscles post-workout.
It's important to note that the keto diet may not be suitable for everyone and should be approached with caution. Some people experience dehydration on the keto diet because they're eliminating glycogen, which holds water, from the bloodstream. This can lead to a loss of electrolytes, potentially stressing the kidneys and exacerbating underlying conditions. Additionally, the keto diet can cause a drop in blood pressure due to a reduction in blood volume and changes in fluid balance.
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The body can tap into stored body fat for fuel
The keto diet is a low-carb, high-fat diet that causes weight loss and provides numerous health benefits. It involves consuming a very low amount of carbohydrates and replacing them with fat to help the body burn fat for energy. Typically, carbohydrates in your diet provide most of the fuel your body needs. However, when your body doesn't have enough carbohydrates to burn for energy, it enters a metabolic state called ketosis, where it burns fat for fuel instead. This fat is turned into a substance called ketones, which can be used for energy. The keto diet is particularly effective for fat burning because it encourages the body to tap into stored body fat for fuel.
When you're in ketosis, your body doesn't rely on carbohydrates for energy, but on ketones, which are produced by burning fat. This means that your body can use its stored body fat as a fuel source during exercise, rather than relying solely on carbohydrates. Studies have shown that ketogenic dieters burn over twice as much fat during exercise compared to those fuelling themselves with carbohydrates.
To enter ketosis, you need to significantly reduce your consumption of carbohydrates, limiting your body's supply of glucose (sugar), which is the main source of energy for cells. This can be achieved by following a low-carb, high-fat diet, such as the keto diet, or by practising intermittent fasting. Once your body enters ketosis, it will start burning fat for fuel, including stored body fat, resulting in increased fat burning during exercise.
While in ketosis, it is still important to eat before a workout to ensure you have enough energy and achieve your exercise goals. Keto-friendly pre-workout foods can include protein, which provides essential amino acids for muscle growth and repair, and healthy fats, which provide energy. Electrolyte supplements can also be beneficial to maintain optimal fluid balance, muscle function, energy production, and hydration during exercise.
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A keto diet can help with muscle tone and keeping lean
Research has shown that a keto diet can help preserve muscle mass during weight loss, and even lead to an increase in lean body mass. In one study, a group of healthy young males on a low-carb diet gained 2.4% lean body mass and reduced their fat mass by 2.2 kilograms. Another study found that athletes in a CrossFit programme who followed a keto diet for six weeks experienced no change in muscle mass but saw a significant reduction in weight, body fat and fat mass.
The keto diet can also help improve muscle function and prevent muscle deterioration, especially in older individuals. A UC Davis Health study found that a keto diet improved muscle function in older animals by preventing muscle mass loss due to age. The keto diet has also been shown to increase muscle endurance, which may be due to an increase in the number of mitochondria in muscles.
To support muscle tone and leanness, it is important to ensure adequate protein intake on a keto diet. Protein provides the body with essential amino acids, which are the building blocks of muscle and are crucial for muscle repair and growth. Eating enough fat is also key, as it is the primary energy source on a keto diet and provides the body with sustained energy.
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Micronutrients are important for workout recovery
Micronutrients are required in small quantities to ensure normal metabolism, growth, and physical well-being. They play an important role in supporting your performance and can directly affect your energy levels, muscle recovery, and maintenance. Micronutrients can also potentially reduce your risk of illness or injury.
When following a keto diet, your body relies on ketones for energy instead of carbohydrates. This means that eating more dietary fat is the key to sustained energy levels. Protein is also essential, as it gives your body amino acids, which are the building blocks of muscle and recovery.
- Iron: Iron carries oxygen through your body to your muscles, helping to maintain energy levels during exercise and recovery. When iron is lacking in the diet, muscles can feel fatigued, and the immune system can suffer. Vegan athletes may need more iron in their diet, as the type of iron from plants is not as easily absorbed by the body.
- Zinc: This mineral plays a role in immune function, protein synthesis, and wound healing. The best sources of zinc are shellfish and meat, so vegans should include fortified sources or nuts and beans in their diet.
- Magnesium: Magnesium assists in normal muscle function, bone formation, and energy metabolism. Athletes may require more magnesium in their diet, as it is lost through sweat.
- Potassium: Potassium is key to maintaining fluid and electrolyte balance, which is why it is associated with hydration, recovery, and muscle cramp prevention. Like magnesium, potassium is also lost through sweat.
- Calcium: Calcium is required for every muscle contraction in the body, including the heartbeat. For active individuals, calcium is essential for maintaining healthy muscle function and bone health.
In addition to micronutrients, it is important to prioritize energy balance, macronutrients, hydration, nutrient timing, and supplements for workout recovery.
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Electrolytes are important for fluid balance, muscle function and hydration
When following a keto diet, it is important to consume more dietary electrolytes to maintain fluid balance, muscle function, and hydration. Electrolytes are minerals that carry an electric charge when dissolved in water or body fluids, including blood. They are essential for the proper functioning of the body, affecting everything from hydration to the beating of your heart.
Your cells use electrolytes to conduct electrical charges, which is how your muscles contract. These electrical charges also help with chemical reactions, especially those related to hydration and fluid balance within and outside of cells. Electrolytes like sodium, potassium, and magnesium are vital for maintaining optimal fluid balance and supporting muscle function and hydration. Sodium, for instance, helps control the amount of fluid in the body and supports muscle and nerve function. Potassium ensures the proper functioning of cells, heart, and muscles. Meanwhile, magnesium plays a crucial role in energy production, muscle and nerve function, and blood pressure regulation.
An imbalance in electrolytes can lead to serious health issues. For instance, too much sodium can cause confusion, behaviour changes, seizures, and even coma. On the other hand, a deficiency in sodium can result in irritability, weakened reflexes, and nausea. Similarly, magnesium imbalances can lead to muscle weakness, heart rhythm changes, and breathing difficulties.
To maintain proper electrolyte levels, it is recommended to add a keto-friendly electrolyte supplement to your water bottle. Look for supplements that contain a balanced combination of sodium and potassium, as well as bioavailable forms of magnesium. Consuming these supplements before, during, and after your workouts will help ensure optimal hydration and muscle function.
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Frequently asked questions
Some keto-friendly pre-workout snacks include keto bricks, keto fat bombs, beef jerky, almond butter celery sticks, and keto granola bars.
Salmon fillets, pasture-raised and organic eggs, and protein shakes are good post-workout meals. You can also try a combination of whey protein, MCT oil powder, collagen, avocado, and nut butter.
During the first few weeks of keto, you may experience the "keto flu", which can include symptoms like fatigue, brain fog, and muscle cramps. It is also important to stay hydrated as keto causes increased water loss. Additionally, focus on nutrient-dense, keto-friendly foods to meet your protein and fat needs while staying within your carb limits.
