Madeleine Hull
When it comes to strength training while on a keto diet, there are several factors to consider regarding pre-workout nutrition. Firstly, it is essential to understand that ketosis utilizes ketones for energy instead of carbohydrates. Therefore, consuming dietary fats can provide sustained energy levels. Additionally, protein plays a crucial role in muscle growth and recovery, making it an important component of pre-workout meals. The timing of your pre-workout meal is also important, as it ensures you have sufficient nutrients and energy for your workout. While some individuals prefer fasting before training, others opt for a small meal or snack containing protein, healthy fats, and a moderate amount of carbohydrates. It is recommended to experiment with different timings and nutrient compositions to determine what works best for your body.
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What You'll Learn
The importance of protein
Protein is made up of amino acids, which are the building blocks of muscle. When you consume protein, it gets broken down into individual amino acids, which are then incorporated into your muscles and other tissues. This process is known as muscle protein synthesis, and it is how your body rebuilds and gets stronger after strength training. A fresh supply of amino acids is needed for this process, and consuming adequate dietary protein helps prevent muscle loss and promotes muscle growth, especially when combined with strength training.
For those engaging in strength training, it is recommended to aim for a higher protein intake, especially if the goal is to gain muscle. A total protein intake of up to about 1.6 g/kg/day may help increase muscle mass. However, it is important to note that there is a limit to how quickly you can increase muscle mass, regardless of protein intake. Most people will naturally fall within their target range by eating a satisfying amount of protein and paying attention to their body's signals of fullness.
Additionally, protein can help prevent blood sugar spikes when consuming carbohydrates. This is especially important to consider when deviating from a keto diet, even temporarily. Consuming carbs with a source of protein can minimize the blood sugar impact. For those following a keto diet, it is recommended to get anywhere from 20 to 30 percent of their calories from protein.
It is worth noting that consuming large quantities of protein may disrupt ketosis, but this is not as common as it is often portrayed. As long as you stick to the recommended protein targets, spread your protein intake throughout the day, and combine it with healthy fats and low-carb vegetables, you should not have any issues. However, if you have type 1 diabetes, it is crucial to work with your healthcare team to determine your ideal protein intake, as you may be more sensitive to the effects of protein on your glucose levels.
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Carbohydrates and ketosis
Carbohydrates are the body's primary and preferred energy source. When you exercise, your muscles burn glycogen, or stored glucose. By slightly elevating your blood glucose levels roughly two hours before a workout, you may feel and perform better at the gym.
The ketogenic diet is a low-carbohydrate method of eating. It is a high-fat diet designed to keep the body in a near-constant state of ketosis, a metabolic state where the body creates ketones from fat to use as energy instead of sugar from carbs. A typical keto diet has 70% of overall calories from fat, 25% from protein, and just 5% from carbohydrates.
When you're in ketosis, your body relies on ketones for energy, not carbohydrates. However, high-rep activity causes energy systems to rely on carbohydrates, so keto isn't the best choice for strength sports that require lots of volume. The higher the volume of training, the worse keto performs. If you're in ketosis, your glycolytic system isn't running properly, and your performance suffers.
Some studies have shown that ketogenic diets are effective for reducing total body and fat mass compared to non-ketogenic diets. However, ketogenic diets might also contribute to a loss of muscle mass or at least impair resistance training-induced hypertrophy.
If you're strength training on a keto diet, it's important to ensure adequate protein intake to build muscle. For energy, you'll need either carbs or fat.
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Fasted training
There are several pros and cons to fasted training. On the one hand, it may increase fat loss, as your body utilises fat stores for energy. Some people also report having more energy when training fasted. Additionally, it can be a convenient option if you prefer to work out in the morning, as you can simply train before having your first meal.
However, fasted training may also hinder your performance. You may experience symptoms such as dizziness, sluggishness, nausea, or a lack of motivation. These signs indicate that your body needs some pre-workout fuel to achieve peak performance, especially if you're engaging in high-intensity interval training (HIIT). Fasted training may also sabotage your muscle gains. If your body senses a lack of dietary protein, it may break down your muscles, hindering progress and weakening your muscle strength.
If you're new to fasting, it's recommended to start with low-intensity exercises such as walking, steady cycling, or swimming at an easy pace. You can then gradually increase the workout intensity over time as your body adjusts. It's also important to ensure you're consuming enough protein on your fasting and non-fasting days, as this is crucial for muscle growth and strength.
There is no one-size-fits-all approach to intermittent fasting and exercise. It's essential to listen to your body and pay attention to your energy levels and symptoms. Discuss your plans with a doctor, especially if you have a medical condition.
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Pre-workout supplements
When it comes to pre-workout supplements, there are a few key considerations to keep in mind, especially when following a keto diet. Firstly, it's important to understand the role of macronutrients in pre-workout nutrition. A well-rounded pre-workout meal typically includes a balance of carbohydrates, protein, and healthy fats. Carbohydrates boost glycogen stores, which provide energy during workouts, especially for long-duration exercises. However, when following a keto diet, the body relies on ketones for energy instead of carbohydrates. Therefore, the focus shifts towards consuming more dietary fat to unlock sustained energy levels. Healthy fats can provide the body with the fuel it needs to power through workouts.
Protein is another crucial component of pre-workout nutrition. It supplies the body with essential amino acids, which are the building blocks of muscle. Consuming protein before strength training stimulates muscle protein synthesis (MPS), leading to muscle growth and recovery. Skipping out on pre-workout protein can hinder muscle gains and recovery, so it's important to include it in your pre-workout routine.
Now, let's delve into specific pre-workout supplements that can enhance your keto strength training journey:
- Creatine: Creatine is a popular supplement used by many strength trainers and bodybuilders. It has the potential to increase muscle mass and strength, and it may also improve performance during high-intensity interval training (HIIT) and endurance training. Creatine can help delay the onset of fatigue, allowing you to push through your workouts with greater endurance.
- Beta-Alanine: Beta-alanine is an amino acid that occurs naturally in meat and poultry. It has gained traction in sports nutrition due to its ability to promote muscle strength and endurance. When supplemented, beta-alanine can help improve resistance training volume and aid in faster recovery following intense workouts.
- L-Citrulline: L-Citrulline is another amino acid that plays a crucial role in muscular and metabolic health. It improves blood flow, strength, and endurance by boosting nitric oxide production in the body. This, in turn, helps relax and improve the function of arteries, increasing blood flow to support your workouts.
- Caffeine: Caffeine is a well-known stimulant that can improve exercise performance. It can give you an energy boost and enhance focus during your workouts. However, it's important to monitor your caffeine intake and not exceed the recommended daily limits.
When choosing pre-workout supplements, it's essential to opt for reputable brands with high-quality ingredients. Some supplements may contain artificial sweeteners, colourings, or flavourings that can cause inflammation or other negative side effects. Additionally, always consult with a healthcare professional before starting any new supplement to ensure it aligns with your specific needs and health status.
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Post-workout nutrition
Firstly, it is important to understand that your body can adapt to a low-carb situation and not only maintain energy levels but also optimise them. A keto diet forces your body into a state of ketosis, where it burns ketones for fuel instead of glycogen. This means that during exercise, your body can tap into stored body fat for fuel.
Protein becomes the key macronutrient for post-workout recovery on a keto diet. Your body can convert protein into glycogen if needed, bypassing the need for carbohydrates and allowing protein to replenish glycogen stores and build muscle mass. Leucine-rich foods are particularly important, as leucine is an amino acid crucial for muscle repair and growth. Aim for up to 2 grams of protein per kilogram of body weight per day, or about 160 grams for a 180-pound person.
Some good keto-friendly post-workout food options include:
- Chicken and avocado salad
- Baked salmon with asparagus
- Berry and nut Greek yogurt bowl
- Vegetable and egg white frittata
- Turkey and cheese pinwheels
- Tuna wrapped in lettuce
- Protein shake with nut butter
- Bone broth
- Shrimp zoodles
- Eggs
- High-quality meats and fish, such as grass-fed beef or wild-caught fish
- Collagen powder and MCT oil
- Leafy greens, such as spinach or kale
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Frequently asked questions
A keto diet can help improve body composition and increase maximal oxygen uptake when paired with strength training. It can also help with weight loss and improve overall health and wellness.
You should eat a small meal with protein, healthy fats, and some carbs. Good sources of healthy fats include fish, avocados, and nuts. Beta-alanine and creatine supplements can also help improve strength and endurance.
You should eat your pre-workout meal about 2-3.5 hours before your workout to ensure you have enough nutrients and energy.
