Exercising On Keto: Timing For Optimal Results

The ketogenic diet is a very low-carb, high-fat, moderate-protein diet that has been linked to a range of health benefits, from improved blood sugar control to decreased hunger levels. However, its impact on athletic performance is still a subject of debate. While some claim that keto can boost fat burning and enhance endurance, others argue that it could drain energy levels and hinder muscle growth.

So, when is the best time to exercise on keto? The answer depends on several factors, including the type of exercise, individual fitness goals, and how the body adapts to using fat as its primary fuel source.

- Type of Exercise: Keto may not be ideal for high-intensity exercises that rely on carbohydrates as a quick fuel source. This includes weightlifting, sprinting, and high-intensity interval training. Instead, keto may be better suited for low- to moderate-intensity exercises such as jogging, cycling, and yoga, as fat becomes a more important fuel source during these activities.

- Individual Goals: For those aiming to lose weight, combining keto with moderate-intensity exercises can be beneficial. For muscle gain and improved performance, a calorie surplus and higher protein intake are necessary.

- Adaptation Period: In the initial weeks of keto, the body is adjusting to using fat for energy instead of carbohydrates. This transition period can cause a temporary decrease in energy levels and athletic performance. It is important to listen to your body and adjust the intensity of workouts during this time.

In summary, the best time to exercise on keto depends on the type of exercise, individual goals, and the body's adaptation to using fat as fuel. For optimal results, combining keto with a tailored exercise program that considers these factors can help maximize the benefits of both.

High-intensity exercises may be tougher on keto

The ketogenic diet is a very low-carb, high-fat, moderate-protein diet that has been linked to a range of health benefits, including improved blood sugar control and decreased hunger levels. However, its effect on athletic performance is still a subject of debate. While some claim that keto can enhance endurance, others argue that it could hinder muscle growth and drain energy levels, especially during high-intensity exercises.

High-intensity exercises, such as sprinting, swimming laps, or boxing, rely primarily on carbohydrates as a fuel source. Carbohydrates are stored in the muscle cells as muscle glycogen, providing an immediate energy source for intense physical activities. On the other hand, the keto diet shifts the body's fuel source from carbohydrates to fats, which are not as easily burned for energy. This shift to fat metabolism may impair performance during high-intensity workouts.

Several studies have shown that athletes on a ketogenic diet may experience decreased performance in high-intensity exercises. For example, a study on elite competitive walkers found that those on a ketogenic diet burned more fat during training but also reported greater exertion and lower completion rates compared to those on a standard diet. Additionally, a small study on 42 healthy adults following a ketogenic diet for six weeks showed a decrease in their performance in endurance capacity and peak power.

The ketogenic diet's impact on high-intensity exercises is attributed to the limited availability of glycogen, which is the primary fuel source for these activities. During the initial transition to keto, individuals may experience a period of reduced energy and fatigue as the body adapts to using fat as its primary fuel source. This adaptation phase can last from a few days to a couple of weeks.

To optimize performance during high-intensity exercises while on keto, individuals may consider implementing strategies such as the Targeted Ketogenic Diet (TKD) or the Cyclical Ketogenic Diet (CKD). TKD involves consuming a meal with 20-50 grams of net carbs 30-60 minutes before exercise, providing a boost of carbohydrates for fuel. On the other hand, CKD involves following a strict keto diet for 5-6 days, followed by 1-2 days of a higher-carb, low-fat diet, allowing for the replenishment of glycogen stores.

While high-intensity exercises may be more challenging on a ketogenic diet, it is important to note that individual responses may vary. Some individuals may be able to maintain their performance in high-intensity activities, while others may experience a more significant impact. Additionally, the ketogenic diet has been found to have potential benefits for endurance exercises, as the body becomes more efficient at utilizing fat as a fuel source.

Keto may boost fat burning

The ketogenic diet is a low-carb, high-fat, and moderate-protein diet. It is designed to put the body in a state of ketosis, where it burns fat as a fuel source instead of carbohydrates. The keto diet has been linked to a long list of potential health benefits, including improved blood sugar control and decreased hunger levels.

Evidence for Fat Burning

Some studies have found that the keto diet may boost fat burning during exercise. For example, a small study on competitive race walkers showed that the diet increased the body's ability to burn fat while working out, even during different intensities of physical activity. Another study on 22 athletes found that switching to a ketogenic diet increased fat burning over a four-week period.

The Role of Ketone Bodies

The body can turn fat into ketone bodies, which can be used for energy instead of glucose. Ketone bodies are produced during ketosis, and they may offer protection against diseases such as cancer, Alzheimer's, and epilepsy.

Endurance vs. High-Intensity Exercise

While the keto diet may boost fat burning, it is important to note that it may not be suitable for high-intensity bursts of activity. The keto diet tends to limit performance during high-intensity workouts, as fat is not as easily burned as carbohydrates. However, the keto diet may enhance performance for endurance athletes.

Calorie Deficit and Weight Loss

To lose weight on the ketogenic diet, it is still necessary to create a calorie deficit by consuming fewer calories than you burn. Additionally, the keto diet may not be the best option for those looking to build muscle mass, as it can be challenging to consume enough protein and calories to support muscle growth.

Considerations

The ketogenic diet can be challenging to stick to, and it may not be suitable for everyone. It is important to consult with a doctor or dietitian before starting the keto diet to ensure it is safe and appropriate for your individual needs and goals.

You may feel less energised initially

When you start a keto diet, you may feel less energised, especially during the first few days. This is because your body is switching from using glucose (from carbs) as its primary fuel source to using ketone bodies (from breaking down fats in the liver). This process can leave you feeling groggy and foggy, and it may even cause flu-like symptoms, known as the "keto flu". It's important to listen to your body during this adjustment period and take it easy with your workouts. Avoid exercises that require quick reactions, such as riding a bike on busy roads, and consider skipping intense workouts or trying new exercises until you're feeling more energised.

During this initial period, it's crucial to ensure you're consuming enough calories and not undereating. People on a keto diet often naturally cut calories due to the restriction of carbs, and the diet itself has an appetite-suppressing effect. However, reducing calories too much, especially when combined with working out, can leave you feeling unwell and affect your performance and results. Make sure you're giving your body enough energy by not cutting calories too strictly and ensuring you're getting enough healthy fats, such as grass-fed meats, fish, avocado, and coconut oil.

The good news is that this mental fog and lack of energy typically pass within a few days to a couple of weeks. Once your body becomes "keto-adapted", it will train itself to burn fat for energy more efficiently, and your energy levels should return to normal.

Your body may burn calories quicker

A 2018 study found that when overweight adults replaced carbohydrates in their diet with fat for five months, their bodies were able to burn approximately 250 more calories per day than people who ate high-carbohydrate and low-fat diets. This is because fat contains significantly more calories per gram than carbohydrates. This means that even though you are eating fewer calories overall, you are still burning more.

However, it is important to remember that burning more fat does not necessarily mean losing more fat. This is because, on a keto diet, you are also storing more fat, as more of your calories are coming from fats. Therefore, to lose weight, you still need to ensure you are in a calorie deficit, burning more calories than you are consuming.

Additionally, it is worth noting that a lack of carbohydrates may negatively affect your exercise performance, as carbohydrates are necessary for strenuous workouts. This means that exercises that require bursts of energy can be more difficult for people on a ketogenic diet.

Overall, while your body may burn calories quicker on keto, it is important to consider the potential impact on your exercise performance and ensure you are still in a calorie deficit to achieve weight loss.

Keto is better for maintaining muscle mass

The ketogenic diet is a very low-carb, high-fat diet that has been linked to various health benefits, including weight loss, improved blood sugar control, and decreased hunger levels. While the keto diet may not be ideal for maximising muscle growth, it is well-suited for maintaining muscle mass.

The keto diet involves drastically lowering your carb intake and consuming more fat. This shift in energy sources can impact your body's ability to build and maintain muscle mass. Here's how:

• Carbohydrates and Muscle Growth: Carbohydrates are essential for muscle growth as they promote the release of insulin, an anabolic hormone that helps shuttle nutrients into cells, creating conditions that drive muscle growth. By restricting carbs, the keto diet may hinder muscle growth, especially for those aiming for significant muscle gains.
• Protein and Muscle Maintenance: Protein is crucial for maintaining muscle mass as it is the building block of muscles. On the keto diet, there may be concerns about consuming too much protein because excess protein can be converted into glucose through a process called gluconeogenesis, which can interfere with ketosis. However, studies show that individuals can safely consume around 1 gram of protein per pound of body weight and still remain in ketosis.
• Fat Adaptation: When following the keto diet, the body transitions to a state of ketosis, where it burns fat for energy instead of carbohydrates. This fat adaptation process may initially lead to reduced energy levels and athletic performance, especially during high-intensity workouts. However, over time, the body becomes more efficient at utilising fat for fuel, which can benefit endurance exercises.

Tips for Maintaining Muscle Mass on Keto

• Determine Your Calorie Intake: To build or maintain muscle mass, you need to consistently consume more calories than you burn. Calculate your maintenance calories (the number of calories needed to stay at the same weight) and aim for a surplus of 15-250 calories above maintenance.
• Optimise Protein Intake: Most studies recommend consuming 0.7-0.9 grams of protein per pound of body weight for muscle maintenance and growth. Ensure that you are meeting your protein requirements, especially if you are physically active.
• Timing of Carb and Protein Intake: Consider timing your carb and protein intake around your workouts. The targeted keto diet involves consuming carbs and protein before a workout to boost energy and aid in muscle recovery.
• Focus on High-Quality Proteins: Prioritise high-quality protein sources that contain all nine essential amino acids, especially leucine, which is key for muscle building. Examples include eggs, whole-fat dairy, meat, and seafood.
• Supplements: If you struggle to meet your protein requirements, consider using protein supplements such as whey, casein, pea, or hemp protein. Additionally, creatine monohydrate supplements may aid in gym performance and muscle gain.
• Resistance Training: Along with nutrition, resistance training is crucial for maintaining and building muscle mass. Incorporate strength-based exercises such as squats, bench presses, pull-ups, and push-ups into your workout routine.
• Rest and Recovery: Allow your body to rest and recover between workouts. Include rest days in your exercise routine to support muscle repair and prevent injuries.

In summary, while the keto diet may not be optimal for maximising muscle growth, it is effective for maintaining muscle mass. By understanding the unique effects of keto on energy and nutrient utilisation, you can implement strategies to support muscle maintenance and overall health.

Frequently asked questions