Jeffrey Salazar
The keto diet is a low-carb, high-fat diet that can be challenging to maintain while training for a race, as distance runners need more carbohydrates to fuel their bodies and aid recovery. However, some runners follow a keto diet to leverage the benefits of ketosis for endurance and performance. The day before a race, it is important to focus on hydration and consuming easily digestible carbohydrates to prevent gastrointestinal distress. A standard blend of carbs and lean protein is recommended for dinner, and a pre-bedtime snack can provide extra energy. Bananas are a great option as they are easy to digest and provide carbohydrates, potassium, and magnesium.
What to eat the day before a race keto
| Characteristics | Values |
|---|---|
| Carbohydrates | Carbohydrates are essential for runners as they provide the body with glycogen, the primary source of fuel for the body and muscles. However, keto diets are low-carb diets, so runners on keto should ensure they consume enough carbs to meet their energy needs without compromising ketosis. |
| Protein | Protein is crucial for muscle growth and recovery. A lack of protein can lead to muscle soreness, fatigue, and hindered muscle strength. Keto-friendly protein sources include fatty fish like salmon, mackerel, and sardines, as well as protein shakes with MCT oil and protein powder. |
| Fats | When in ketosis, the body relies on ketones for energy instead of carbohydrates. Consuming more dietary fat can provide sustained energy levels. Sources of natural fats include olive oil, fatty fish, and MCT oil. |
| Hydration | Staying hydrated is crucial before a race. It is recommended to drink half your weight in ounces of water daily, and this need may increase for runners and athletes. Electrolyte supplements can also be added to water to support hydration and replace lost electrolytes during running. |
| Pre-race meal | The pre-race meal should be well-practiced and provide the body with the fuel it needs to perform. It should be a standard blend of carbohydrates and lean protein. Examples include oatmeal with fruit, a bagel with nut butter, or a toasted English muffin with peanut butter and banana. |
| GI distress | It is important to avoid foods that may cause gastrointestinal distress during a race. Spicy foods, heavy pasta dishes, and refined flours should be avoided as they can cause GI issues such as cramping, diarrhea, and stomach upset. |
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What You'll Learn
Avoid carb-loading
Carb-loading is a popular strategy used by endurance athletes to boost energy levels before a race. It involves eating more carbohydrates than usual in the days leading up to an event, particularly easily digestible carbs such as white bread, pasta, and rice. While carb-loading can be beneficial for some, it may not be necessary or suitable for everyone, especially those on a keto diet. Here are some reasons why you may choose to avoid carb-loading before a race:
Negative Gastrointestinal Effects
Carb-loading can sometimes lead to gastrointestinal issues such as stomach discomfort, bloating, and diarrhoea, especially if high-fibre foods are consumed during the carb-loading phase. These issues can negatively impact performance and cause discomfort during the race.
Increased Calorie Intake
Consuming large amounts of carbohydrates can result in a higher overall calorie intake, which may be undesirable for those watching their weight or trying to maintain a calorie deficit. Excess calories can lead to weight gain and may counteract the benefits of ketosis, which aims to utilise fat stores for energy.
Individual Variations
The effectiveness of carb-loading depends on various factors, including the duration and intensity of the race, as well as individual differences in metabolism and energy utilisation. For shorter races or less intense activities, carb-loading may not provide any additional benefits. It is important to assess your specific needs and consult with a registered dietitian or nutritionist to determine the best approach for your body and the type of activity you are undertaking.
Keto-Specific Considerations
When following a ketogenic diet, the body relies on ketones for energy instead of carbohydrates. Therefore, the primary focus should be on consuming sufficient dietary fat and protein. Eating more fat can provide sustained energy levels, and protein is crucial for muscle recovery and growth. Additionally, keto-adapted individuals may find that they perform well with lower carbohydrate intake, as their bodies are already efficient at utilising fat for fuel.
Alternative Strategies
Instead of carb-loading, you can focus on hydration and electrolyte intake, which are crucial for any race distance. Adding electrolyte supplements to your water in the days leading up to the race can help ensure your body is adequately supported. Additionally, a pre-race dinner that includes a standard blend of carbohydrates and lean protein can provide energy without causing discomfort. A pre-bedtime snack, such as a toasted English muffin with peanut butter and banana, can also provide extra energy stores without overloading on carbohydrates.
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Eat a standard blend of carbs and lean protein
While the keto diet is typically low-carb and high-fat, runners on a keto diet should be careful not to under-eat carbohydrates. Running uses both glucose in the blood and glycogen (stored in the liver and muscles) as fuel. When glycogen stores are too low, runners are more likely to "hit a wall" and burn out.
If you're on a keto diet, your body relies on ketones for energy instead of carbohydrates. Eating more dietary fat is the key to sustained energy on a keto diet. However, it's important to ensure you're eating enough carbohydrates to fuel your run.
The night before a race, a standard blend of carbs and lean protein is a good option. This will provide energy and fend off discomfort during the race. Try to avoid heavy pasta or bread dishes, as refined flours have a high glycemic index, which will result in a spike and then crash in your blood glucose levels. Instead, opt for simple carbs that are easily digestible, such as white bread, pasta, and rice. Bananas are another great option as they are easy to digest and provide carbohydrates, potassium, and magnesium.
In addition to carbohydrates, a little protein in your pre-race meal is beneficial. Protein gives your body essential amino acids, which are the building blocks of muscle. Aim for 0.4–0.5 grams of protein per kilogram of lean body mass, and keep protein to no more than 15 to 20 grams. You can get this from protein powder, nut butter, milk, or yogurt.
Remember, it's important to practice your pre-race meals during training to see what works best for your body. Hydration is also crucial, so make sure to drink enough water and consider adding electrolytes.
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Consume nutrient-dense foods
Consuming nutrient-dense foods is essential for runners on a keto diet. This approach focuses on providing the body with the energy and nutrients it needs for endurance running while maintaining ketosis. Here are some key considerations for nutrient-dense food consumption before a race:
Omega-3 Fatty Acids
Fatty fish like salmon, mackerel, and sardines are excellent sources of omega-3 fatty acids. These healthy fats can provide sustained energy and aid in recovery, making them a valuable part of a keto runner's diet.
Protein
Protein is crucial for muscle growth and repair. Aim for 0.4–0.5 grams of protein per kilogram of lean body mass before and after exercise. Include protein sources such as tuna, unprocessed meats, or protein shakes with MCT oil, which provide quick energy and support muscle recovery.
Carbohydrates
While keto is a low-carb diet, some carbohydrates are still necessary for energy. Opt for low-carb alternatives like zucchini noodles or shirataki noodles instead of high-carb pasta. Brown rice is another good option, as it has a low glycemic index and provides lasting energy.
Vitamins and Minerals
Ensure adequate vitamin and mineral intake, especially for female runners. Calcium and vitamin D are essential for bone health, while iron is crucial to prevent anemia and maintain oxygen transport to the muscles. Include vitamin D-fortified dairy, and almond, soy, or rice beverages.
Hydration
Staying hydrated is critical for performance and recovery. Aim for half your weight in ounces of water daily, and consider adding electrolytes to your hydration routine to replace those lost through sweating during runs.
Remember, it's important to consult with a healthcare professional or registered dietitian before making significant dietary changes, especially when combining a keto diet with the nutritional demands of running.
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Stay hydrated with electrolytes
Staying properly hydrated is essential for the body to function at its best, and this is especially true when you're on a keto diet. The keto diet's nature of being high in fat and low in carbs can cause an electrolyte imbalance, leading to dehydration and other unpleasant symptoms.
Electrolytes are minerals that conduct electrical impulses in the body and are essential for a number of bodily functions. The most important electrolytes for hydration are sodium, potassium, magnesium, and calcium. These nutrients are quickly depleted on a keto diet, so it's important to replenish them. You can do this by consuming keto-friendly foods such as leafy greens, avocados, and nuts, or by taking supplements like magnesium and potassium.
To stay hydrated, it's recommended to consistently consume electrolytes throughout the day. Start your day with a morning drink containing electrolytes to boost your energy levels. You can also add electrolytes to your water before or after your workout to support endurance and recovery. Spacing out your electrolyte intake is more effective than taking a large dose all at once.
In addition to water, you can also stay hydrated with low-sugar broths, juices, sports drinks, and popsicles. It's important to listen to your body and adjust your intake as needed. If you feel fatigue or experience cramps, add an extra squeeze of electrolytes to your drink to quickly replenish your levels and keep you going.
By staying hydrated with electrolytes, you can maintain your body's performance and overall health while on a keto diet.
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Eat a light pre-workout snack
When following a ketogenic diet, it's important to be mindful of your pre-workout snacks, as they can significantly impact your performance and energy levels. Here are some tips for eating a light pre-workout snack while maintaining a keto diet:
Timing is crucial: The timing of your pre-workout snack depends on the intensity of your scheduled workout and your body's preferences. If you experience exercise-induced acid reflux, it's advisable to keep your pre-workout snack light and allow a more extended window, such as three hours, before an intense workout. On the other hand, if you feel dizzy or lethargic from working out on an empty stomach, you may want to shorten that window and eat something light about 90 minutes before your workout.
Listen to your body: While guidelines can provide a helpful framework, ultimately, you should listen to your body's signals and adjust your pre-workout snack timing and choices accordingly.
Opt for lower-carb choices: While following a keto diet, you'll want to avoid a high intake of carbohydrates. Instead, focus on lower-carb options that will keep you in ketosis while providing adequate fuel. Examples include berries in moderation, paired with yogurt, nut butter, or cheese for added sustenance. High-fat dairy products like yogurt or cottage cheese can offer a low level of carbohydrates and natural protein to fuel your workouts. Just be mindful of added sugars and opt for plain, unsweetened varieties.
Choose healthy fats and protein: Nuts are an excellent choice for a keto-friendly pre-workout snack. They are packed with healthy fats and protein, easy to grab on the go, and can be salted or sweetened with a keto-friendly sweetener to satisfy your cravings.
Consider keto-specific options: Keto fat bombs, keto bars, and keto-specific protein bars, such as Bulletproof Collagen Protein Bars, are designed as convenient and tasty pre-workout snack options. These typically contain ingredients like nut butter, coconut oil, no-carb sweeteners, and sometimes additional nuts, seeds, and spices.
Caffeine boost: Caffeine, such as a cup of coffee, can be a great pre-workout boost. It spikes your energy levels, attention, focus, and reaction times, which are all beneficial for enhancing your performance and preventing injuries.
Remember, when deciding on a pre-workout snack, it's essential to pay attention to your body's specific needs and experiment with different options to find what works best for you.
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Frequently asked questions
A keto diet is a low-carb, high-fat diet that encourages the body to use ketones, instead of carbohydrates, for energy.
The day before a race, it is important to eat a meal that provides your body with the fuel it needs to perform. A standard blend of carbs and lean protein at dinnertime should provide energy and prevent discomfort. Carbohydrates can be obtained from fruits, vegetables, grains, and rice. A banana is a great pre-race snack as it contains 31 grams of carbohydrates in the form of natural sugars, as well as potassium and magnesium. For protein, try a keto smoothie with almond milk, spinach, and peanut butter, or a tuna salad with mixed greens and olive oil dressing.
Experts do not recommend keto to runners unless advised by a doctor, as it may be hard on the body and affect recovery after a run. If you are considering a keto diet, consult a healthcare professional or registered dietitian.
