Keto Pre-Workout Fuel: What To Eat Before You Sweat

The ketogenic diet is a low-carb, high-fat diet that can be challenging to combine with working out, especially for beginners. Indeed, it can be difficult to determine what to eat before exercising when carbs, usually considered a key source of energy, are off the table. However, it is possible to get all the energy required for a workout from other macronutrients, such as fats and proteins.

When it comes to pre-workout snacks, timing is key. Most people find that eating 30 minutes to three hours before exercising is best, but this window can vary from person to person. It is also important to listen to your body and choose a pre-workout snack that you can stomach.

Some good pre-workout snacks for people on the keto diet include keto-friendly protein bars, smoothies, eggs, cottage cheese with berries, and nuts. These snacks provide the body with the necessary energy to work out effectively without kicking you out of ketosis.

Healthy fats, like fish, avocados, and cream cheese, are good to eat before a workout

It's a common misconception that you need to load up on carbs before a workout to have enough energy to perform well. However, this is not true. In fact, eating too many carbs can kick you out of ketosis. When you're in ketosis, your body uses ketones and burns fat for fuel instead of relying on carbohydrates for energy. This means that during exercise, your body can tap into stored body fat for fuel.

So, what should you eat before a workout? Well, healthy fats, like fish, avocados, and cream cheese, are a good source of energy. Nuts and nut butters are another great option, but be sure to choose sugar-free options as regular peanut butter, for example, contains a lot of sugar.

It's also important to eat protein before a workout as it gives your muscles the amino acids they need to perform and repair themselves. A full meal before a workout is a good option for some people, but if you don't like to work out on a full stomach, a protein shake or smoothie with MCTs is a good alternative.

Carbohydrates are not necessary for pre-workout fuel

While it is widely believed that carbohydrates are critical for workout energy, and that carb-loading is essential for athletic performance, this is not necessarily the case. In fact, recent research suggests that carbohydrates may not be the optimal source of fuel for the body during and after exercise. A higher fat, low-carb diet has been found to yield more promising results for pre- and post-workout meals.

When you're on a keto diet, your body is in prime fat-burning mode. This means that during exercise, your body can tap into stored body fat for fuel. Studies have shown that ketogenic dieters burn over twice as much fat during exercise compared to those fuelling up with carbs. So, if your primary goal is fat burning, exercising without eating beforehand may be a great way to maximise your efforts.

However, if you do want to eat something before your workout, you can eat whatever keto-friendly foods nourish your body and allow you to maintain enough energy to achieve your exercise goals. Good sources of fuel include protein, which gives your muscles the amino acids they need to perform and repair themselves, and fat, which is your primary energy source on a ketogenic diet.

If you are going to eat before a workout, timing is key. Most people find that eating 30 minutes to three hours before exercise is best, but this may vary from person to person. If you are prone to exercise-induced acid reflux, you may need to give yourself a full three-hour window between your last meal and an intense workout. On the other hand, if you feel dizzy or fatigued from working out on an empty stomach, you may want to shorten that window and eat around 90 minutes before hitting the gym.

If you are going to eat before a workout, it is important to remember that your body will respond to foods differently from the person working out next to you, so you should listen to your body when choosing pre-workout snacks.

Timing is key: eat 30 minutes to three hours before exercise

Timing your pre-workout meal is crucial when on a keto diet. It's recommended to eat your pre-workout meal 30 minutes to three hours before exercising. However, the exact timing will depend on your individual preferences and how your body responds to certain foods.

If you're prone to exercise-induced acid reflux, lengthening the window between your last meal and an intense workout is advisable. On the other hand, if you feel dizzy or lethargic from working out on an empty stomach, you may want to shorten this window and eat around 90 minutes before exercising.

The type of workout you plan to do can also influence the timing of your pre-workout meal. For instance, if you're engaging in high-intensity interval training, you may want to eat a light meal or increase the time between your last meal and your workout.

It's important to listen to your body and experiment with different timings to find what works best for you.

A full keto-friendly meal before a workout can be beneficial

Firstly, timing is crucial. Most people find that eating 30 minutes to three hours before exercising is best, but this can vary from person to person. If you're prone to exercise-induced acid reflux, you may want to give yourself a full three-hour window between your last meal and your workout. On the other hand, if you feel dizzy or lethargic when working out on an empty stomach, you may want to shorten that window and eat around 90 minutes before hitting the gym.

When it comes to what to eat, a pre-workout meal should include protein, carbs, and healthy fats. Good sources of protein include eggs, cottage cheese, Greek yoghurt, and nut butter. For carbs, opt for low-sugar options like berries, keto-friendly veggies, or smoothies. Healthy fats can come from sources such as avocados, nuts, olive oil, and full-fat dairy.

If you're not sure about eating a full meal before a workout, there are plenty of keto-friendly snacks and supplements that can give you an energy boost. These include keto bars, fat bombs, protein shakes, and smoothies. Just be sure to check the ingredients and avoid anything with added sugars or artificial sweeteners.

Remember, the most important thing is to listen to your body and find what works best for you.

Protein is important: try a keto-friendly protein bar or low-carb jerky before working out

When preparing for a workout, it's important to fuel your body with the right nutrients to boost your performance and help you last longer during your workout. While on a keto diet, it's best to avoid carb-loading before a workout as this can kick you out of ketosis. Instead, focus on consuming healthy fats and protein.

Protein is essential for providing your muscles with the amino acids they need to perform, repair, and build muscle. A great way to get your protein fix before a workout is to opt for a keto-friendly protein bar or some low-carb jerky. These options are convenient and provide your body with a good source of protein to support your workout.

If you're someone who prefers to eat a full meal before exercising, make sure to include a good source of protein in your meal. For example, you could have an egg white omelette with spinach and feta cheese, or a Canadian bacon and avocado omelette. These meals provide a combination of protein and healthy fats, which is ideal for a keto diet.

In addition to protein, healthy fats are also crucial for a keto pre-workout meal. Avocados, nuts, and nut butter are excellent sources of healthy fats that can provide your body with energy during your workout. Just be mindful of the portion sizes, as fats take longer to digest compared to other macronutrients. It's recommended to wait for a longer period after eating fats before exercising to avoid discomfort.

Remember, everyone's body is different, so it's important to listen to your body and find what works best for you. You may need to experiment with different pre-workout meals and timing to figure out what suits your individual needs.

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