Milly Gaines
When it comes to working out while on a keto diet, it's important to understand how to fuel your body for optimal performance and recovery. The traditional belief has been that carbohydrates are essential for pre- and post-workout energy. However, recent studies suggest that a higher-fat, low-carb diet may be more effective for those following a keto lifestyle. While fasting or exercising on an empty stomach can enhance fat-burning, it may not be suitable for everyone, especially those engaging in high-intensity workouts. Consuming adequate protein is crucial for muscle repair and growth, and this can be achieved through protein-rich foods or supplements. Micronutrients, such as those found in dark leafy greens, are also important for reducing inflammation and aiding in muscle recovery. Ultimately, the timing of meals is less critical than ensuring sufficient intake of the right nutrients to support your fitness goals and maintain ketosis.
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What You'll Learn
Eating before a workout
There are differing opinions on whether to eat before a workout when following a keto diet. Some people say that you don't need to eat before exercising, as your body has plenty of stored fuel when in ketosis, and you will be burning fat rather than glycogen. However, others argue that eating before a workout can provide you with more energy and stamina.
If you do choose to eat before a workout, it is important to ensure that you are eating the right types of food. On a keto diet, your body burns fat for energy, so eating foods high in healthy fats, such as monounsaturated and polyunsaturated fats from whole foods, can be a good way to fuel your body. Examples of healthy fats include fish, avocados, and cream cheese. In addition to healthy fats, it is important to ensure you are getting enough protein, as this provides your body with the essential amino acids needed for muscle growth and recovery. Eating 0.4–0.5 grams of protein per kilogram of lean body mass before and after exercise is a good guideline to follow.
If you prefer to eat a full meal before working out, make sure it is a keto-friendly option that includes enough protein and healthy fats. You can also try a keto-friendly protein bar or a low-carb protein shake with MCT oil, which will provide your body with a fast-digesting source of protein and fat. If you are doing high-intensity interval training (HIIT) or weight training, it is especially important to ensure you are getting enough fuel, as fasting may lead to decreased performance and muscle gains.
It is worth experimenting with different eating windows and food amounts to find what works best for you. The type of workout you are doing may also influence your decision, as some people find it easier to exercise fasted when doing cardio, but prefer to have a light snack before weight training. Ultimately, the decision of whether to eat before a workout on a keto diet comes down to personal preference and your specific goals.
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Eating after a workout
If you're following a keto diet, your body relies on ketones for energy, not carbohydrates. This means that eating more dietary fat is the key to sustained energy levels. Protein is also important as it provides your body with amino acids, which are the building blocks of muscle. Eating the right amount of calories based on your goals is also crucial. Use fats and carbs to meet your calorie needs, based on your diet strategy and workout needs.
Some good keto-friendly foods to eat after a workout include pasture-raised and organic eggs, which contain anti-inflammatory omega-3s to minimise soreness. Dark leafy greens like spinach, kale, and Swiss chard are also excellent for post-workout recovery as they're rich in antioxidants, vitamins, and minerals like magnesium and potassium, which aid muscle repair and reduce inflammation. Avocados are another good option, as they contain healthy fats, protein, and carbohydrates.
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Macronutrient requirements
Macronutrients are a group of nutrients that the body requires in large quantities to function properly. The three macronutrients are protein, carbohydrates, and fat. When it comes to keto and working out, the general rule of thumb is to consume more dietary fat and a moderate amount of protein while restricting carbohydrates. Here are some detailed guidelines for each macronutrient:
Protein: Protein is essential for muscle growth and recovery. It provides the body with amino acids, which are the building blocks of muscle. When exercising, it is crucial to increase your protein intake to prevent muscle loss. Aim for 0.4–0.5 grams of protein per kilogram of lean body mass before and after your workout. You can also consume a quick protein shake after your workout to enhance recovery. Additionally, divide your protein intake throughout the day, aiming for 20 to 40 grams of protein every 3 to 4 hours.
Carbohydrates: On a keto diet, carbohydrates are restricted. However, when engaging in endurance sports such as cycling or running, you may need to consume more carbs than someone weightlifting. If you're working out for more than 60 minutes, consider including targeted carbohydrates in your diet. Consume a low glycemic index carb-rich beverage, such as coconut water or grape juice, about an hour before your workout to fuel your session and replenish glycogen levels. After your workout, stick to a fat-rich snack to hasten recovery and maintain ketosis.
Fat: When following a keto diet, your body relies on ketones for energy instead of carbohydrates. Eating more dietary fat is key to sustained energy levels. Fat sources like MCT oil, avocado, and nut butter can be included in your pre- and post-workout meals. However, some people believe that consuming fat after a workout may slow digestion and inhibit nutrient absorption, but more research is needed in this area.
Remember, the specific macronutrient requirements may vary depending on your body composition, workout routine, and fitness goals. It is always recommended to consult with a healthcare professional or a dietitian to determine the optimal macronutrient intake for your specific needs.
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Micronutrient requirements
Micronutrients, such as vitamins and minerals, are essential for maintaining energy levels, preventing disease, and promoting muscle gain and fat loss. A well-rounded keto diet that includes a variety of vegetables, fruits, nuts, high-fat dairy, meat, and seafood can help meet your micronutrient needs.
Nuts, for example, are a great source of micronutrients and healthy fats. A quarter cup of walnuts provides 53% of your daily copper, 44% of your daily manganese, and 20% of your molybdenum. Copper is crucial for collagen synthesis and plays an important role in workout recovery.
Meats such as salmon and pasture-raised eggs are excellent sources of anti-inflammatory omega-3s, which help minimise soreness after a workout. Eggs are also a good source of protein, providing the essential amino acids that support muscle growth and recovery.
To ensure you're getting enough micronutrients, include a variety of micronutrient-rich ingredients in your meals and snacks. Consider supplementing with specific nutrients if you feel your diet may be lacking. Bone broth, for instance, is a muscle-building drink that provides a healthy array of amino acids.
While macronutrients like fat, carbs, protein, and calories are crucial for keto dieters, it's important not to neglect micronutrients. Deficiencies in vitamins, minerals, antioxidants, and other phytonutrients can negatively impact your health and stall your progress in losing body fat.
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Peri-workout nutrition
On a ketogenic diet, carbohydrates are off limits, which means that carb loading before and after exercise is not an option. However, this does not mean that energy or performance will suffer. On a keto diet, the body relies on ketones for energy, not carbohydrates, and can tap into stored body fat for fuel during exercise.
When it comes to peri-workout nutrition on a keto diet, there are a few things to consider. Firstly, it is important to ensure that you are consuming enough calories to achieve your goals. If you are not eating the right amount of calories, you may lose too much weight or gain fat. Secondly, protein is crucial for muscle growth and recovery, so it is important to ensure that you are consuming enough protein throughout the day. Research suggests consuming 0.4–0.5 grams of protein per kilogram of lean body mass before and after exercise.
In terms of the timing of peri-workout nutrition, it is generally recommended to consume a pre-workout meal or snack 1.5-2.5 hours before training. This will provide your body with the fuel it needs to perform and help to optimise muscle protein synthesis. If you are doing high-intensity interval training (HIIT), you may need to consume a pre-workout meal to avoid feeling sluggish, unmotivated, or nauseous during your workout.
Post-workout nutrition is also important for recovery. It is recommended to consume a post-workout meal containing protein within 2-3 hours of your workout. This will help to support muscle growth and recovery.
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Frequently asked questions
It is a personal preference. Some people feel sluggish if they eat before a workout, while others don't. If you do eat, the closer you are to exercising, the lighter your pre-workout snack should be.
Consume 1-1.2 grams of protein per pound of lean body mass per day. Use fats and carbs to meet your calorie needs based on your diet strategy and workout needs. Divide your protein intake needs among your meals so that you are eating at least 0.18-0.23 g/lb of LBM (0.4–0.5 g/kg of LBM) or more every 4-6 waking hours.
Aim to eat a meal or protein shake within 2-3 hours after a workout to replenish energy reserves.
Good keto-friendly foods to eat after a workout include pasture-raised and organic eggs, dark leafy greens like spinach, kale, and Swiss chard, and avocado.
