Best Workout Shakes For Keto: Energy Boosts

Working out while on a keto diet can be challenging, especially if you're unsure about which shakes are best for your body. Most post-workout foods are not keto-friendly, as they contain too much sugar, additives, and not enough protein. To stay in ketosis, it's crucial to choose shakes with the right balance of macronutrients and micronutrients.

When selecting a keto workout shake, consider the following:

- Total calories: Aim for 400 to 600 calories per serving if you intend to replace a full meal.

- Protein content: Look for shakes with a reasonable amount, as protein helps maintain lean muscle tissue.

- Net carbs: Focus on net carbs, calculated by subtracting fibre and sugar alcohols from total carbs.

- Fat content: Opt for shakes with a high-fat content, as fat is your primary energy source while in ketosis.

- Additional ingredients: Prioritize natural sources of ingredients like medium-chain triglycerides (MCTs) and avoid artificial sweeteners and inflammatory ingredients.

- HLTH Code Complete Meal: Contains a variety of protein and fat sources, including whey, egg white, and collagen, with added enzymes for digestion.

- Ample Complete Meal Shake: An excellent source of healthy fats, fibre, and protein, with only 5 grams of net carbs and no artificial ingredients.

- Super Body Fuel Keto Fuel: A keto meal replacement shake with fewer carbs and higher amounts of fat, but all protein comes from brown rice, which may be less bioavailable.

- Perfect Keto Collagen Peptides: Contains only hydrolyzed collagen and a moderate amount of MCTs, making it gentle on the stomach.

- LevelUp Grass-Fed Keto Protein: A tasty shake with premium ingredients, including grass-fed butter and C8 Caprylic MCT oil, ideal for post-workout muscle repair.

Whey protein for muscle growth and fat loss

Whey protein is an excellent supplement for muscle growth and fat loss. It is a mixture of proteins isolated from whey, the liquid part of milk that separates during cheese production. It is rich in branched-chain amino acids (BCAAs) such as leucine, which are essential for muscle growth and fat loss. Leucine is known as the most anabolic (growth-promoting) amino acid.

Whey protein has been shown to help increase strength, gain muscle, and lose body fat. It is highly bioavailable, meaning it can be easily broken down and absorbed by the body, making it a convenient way to add protein to your diet. It is also satiating while being low in calories, making it ideal for weight management.

Whey protein has additional health benefits beyond muscle growth and fat loss. It contains other beneficial nutrients such as lactoferrin, beta-lactoglobulin, alpha-lactalbumin, and immunoglobulins, which can help lower blood pressure and blood sugar levels, as well as reduce symptoms of stress and depression.

When choosing a whey protein supplement, look for grass-fed whey protein isolate, which is easily digestible and has a higher percentage of protein while being lower in fat and lactose. It is also important to read the ingredients list and avoid products with unhealthy additives like refined sugar.

The recommended dosage for whey protein is 1-2 scoops (around 25-50 grams) per day, usually after workouts. However, it is important to note that if your protein intake is already high, adding whey protein may not be necessary. Additionally, those with lactose intolerance or allergies should be cautious when consuming whey protein.

High-fat, low-protein keto shakes

Keto shakes are a great way to get a quick boost of energy and nutrients, especially after a workout. Here are some tips and recipes to help you make delicious and nutritious keto shakes that are high in fat and low in protein.

Ingredients

When making a keto shake, it's important to choose the right ingredients to ensure it fits within your keto diet. Here are some suggestions:

• Protein Powder: Grass-fed whey protein isolate is an excellent option as it's highly bioavailable, meaning your body can easily absorb its amino acids. If you're allergic to whey, you can use beef protein isolate. Look for low-carb and sugar-free options.
• Liquid Base: Unsweetened almond milk, full-fat coconut milk, or heavy cream are great choices. They add creaminess to your shake without adding too many carbs.
• Healthy Fats: Avocado, coconut oil, MCT oil, or nut butter are excellent sources of healthy fats. They not only add creaminess but also provide additional nutritional benefits.
• Sweeteners: To sweeten your shake without spiking your blood sugar, consider using low-carb sweeteners like erythritol, xylitol, stevia, or monk fruit blend.
• Flavorings: Unsweetened cocoa powder, vanilla extract, or cinnamon can add flavor to your shake without compromising your keto diet.
• Thickeners: Chia seeds, flax seeds, or frozen vegetables like cauliflower rice or zucchini can help thicken your shake while adding extra nutrients.

Sample Recipes

Chocolate Coconut Keto Shake

• 1 cup unsweetened almond milk
• 1/4 cup full-fat coconut milk or organic heavy cream
• 1 scoop chocolate whey protein isolate
• 2 teaspoons cacao powder
• 8-10 drops liquid stevia (to taste)
• 1 teaspoon almond butter or Perfect Keto Nut Butter
• 1 tablespoon cacao nibs (optional)
• 2 tablespoons whipped cream (optional)

Blend all ingredients in a high-speed blender until smooth. You can adjust the sweetness and texture to your liking.

Berry Collagen Keto Shake

• 2 cups strawberries
• 2 cups raspberries
• 1 1/2 cups blueberries
• 3/4 cup collagen protein powder
• 1 can (14.5 oz) full-fat coconut milk
• 3/4 cup sugar-free simple syrup (to taste)
• 6 tablespoons MCT oil powder (optional)
• 1 tablespoon lemon juice

Blend all ingredients until smooth. Adjust the sweetness to your preference.

Tips

• Always check the ingredient lists and nutrition facts of your protein powders and other additives to ensure they fit within your keto diet.
• If you're looking for a post-workout shake, prioritize ingredients that support muscle recovery, such as collagen or whey protein.
• Play around with different ingredients and flavors to find your favorite combinations.

High-protein keto shakes

Protein shakes are a great way to build muscle and repair tissue, as well as aiding in weight loss by curbing cravings and reducing appetite. However, finding a keto-friendly protein powder that tastes good and fits into your diet can be challenging. Here are some options for high-protein keto shakes and tips to consider when making your own.

Choosing a Protein Powder

When selecting a protein powder, opt for one with high bioavailability, meaning your body can easily break down and absorb its amino acids. Whey protein, especially grass-fed whey protein isolate, is an excellent choice and is ideal for building and maintaining muscle mass. It is also beneficial for post-workout recovery and has been studied for its potential role in improving gut health. If you are allergic to whey, beef protein isolate is another option.

Other Ingredients

In addition to your protein powder, consider adding the following ingredients to your keto shake:

• Healthy fats: Coconut oil, avocado, and almond butter are great sources of healthy fats that can enhance the texture and nutritional profile of your shake. Full-fat coconut milk, in particular, contains critical fatty acids and minerals like magnesium, potassium, and calcium, which are essential for muscle function and bone health.
• Low-carb flavourings: Cocoa powder, vanilla extract, and stevia can add flavour to your shake without increasing the carb count. Cocoa powder, in particular, is packed with magnesium, which is great for muscle, nerve, and cardiac health.
• Nut butter: Perfect Keto Nut Butter or almond butter can provide healthy fats and a creamy texture to your shake.
• Collagen powder: Collagen powder is a great way to support connective tissue health, which is important for maintaining force output and range of motion during exercise. It is also a keto-friendly option as it does not contribute to your carb count.

Keto Shake Recipes

• Coconut-Chocolate Protein Shake: This shake includes Perfect Keto Chocolate Whey Protein Isolate, coconut milk, Perfect Keto Nut Butter, and cocoa powder. It is a tasty and convenient way to support your fitness goals while adhering to a keto diet.
• Keto Post-Workout Shake: This shake combines Perfect Keto Vanilla Whey Protein, almond butter, chia seeds, and full-fat coconut milk. It is a low-carb, high-fat option that can aid in muscle recovery and growth without promoting fat gain.
• Chocolate Nut Smoothie Bowl: For a decadent treat, blend together almond milk, full-fat coconut milk or heavy cream, Perfect Keto Chocolate Whey Protein powder, cacao powder, liquid stevia, Perfect Keto Nut Butter or almond butter, and optional cacao nibs. This shake is a creamy and indulgent way to start your day or refuel after a workout.

Pre-Made Keto Shakes

If you are short on time or simply prefer the convenience of a pre-made shake, here are some keto-friendly options:

• Ketologie Keto Shake: This shake is made with coconut oil, grass-fed bovine collagen protein, and natural ingredients. It blends well with water or your favourite unsweetened nut milk.
• About Time Keto Shake: This shake comes in chocolate coconut and vanilla caramel flavours, offering a tasty way to stay in ketosis.
• Ketologie Collagen Keto Shake: This shake is made with coconut oil, grass-fed bovine collagen protein, and a pinch of sea salt. It blends easily and is perfect for those following a keto diet.
• ALOHA Organic Plant-Based Protein Powder: The vanilla flavour of this plant-based powder is keto-friendly and has a smooth texture. Each scoop contains 18 grams of protein, MCT oil for healthy fats, 3 grams of sugar, and only 6 grams of net carbs.

Tips for Success

When incorporating keto shakes into your routine, keep the following tips in mind:

• Mind your macros: Ensure your shake aligns with the typical keto macro breakdown of 60% fat, 30% protein, and 10% carbs.
• Beware of hidden carbs: Even low-sugar fruits like blueberries can increase the carb count of your shake, so be mindful of any fruit additions.
• Avoid inflammatory ingredients: Ingredients like peanut butter, fillers, and "natural flavours" may promote inflammation and kick you out of ketosis.
• Prioritize protein: While taste and convenience are important, prioritize protein content to ensure your shake effectively supports muscle growth and repair.

By choosing the right ingredients and following these tips, you can create delicious and nutritious keto shakes that support your fitness goals and keep you in ketosis.

Pre- and post-workout support

Pre- and post-workout shakes are an important part of any fitness routine, but when following a keto diet, it's essential to choose shakes that align with your nutritional goals. Here's a guide to help you navigate the world of keto workout shakes:

Understanding Keto Shakes

Keto shakes are designed to support a ketogenic diet, a high-fat, low-carbohydrate approach to nutrition. There are two main types of keto shakes: meal replacement shakes and protein shakes.

Keto Meal Replacement Shakes

Meant to substitute a full meal, keto meal replacement shakes typically contain protein, carbs, fats, vitamins, minerals, fibre, and water. They are formulated to provide all the essential nutrients your body needs while keeping you in ketosis. These shakes are especially useful when you're on the go and don't have time to prepare a keto-friendly meal.

Keto Protein Shakes

Protein shakes, on the other hand, are focused on providing a concentrated source of protein to support muscle growth and repair. They are often used as a pre- or post-workout boost and can be an easy way to increase your protein intake without adding excessive carbs or fats.

Choosing the Right Keto Shake

When selecting a keto shake, there are a few key considerations:

• Protein Source: Opt for high-quality protein sources such as whey protein isolate, beef protein isolate, or collagen peptides. These proteins are easily digested and absorbed by the body, supporting muscle growth and recovery.
• Fat Content: As fat is a crucial energy source while in ketosis, look for shakes containing healthy fats like MCT oil, avocado, coconut oil, or nut butter. These fats will not only fuel your workouts but also promote ketone production.
• Carbohydrate and Sugar Content: Keep an eye on the total and net carbs in your shake. Ideally, choose options with low net carbs to avoid kicking yourself out of ketosis. Be cautious of added sugars and fruit content, as they can quickly increase the carb count.
• Additional Ingredients: Some keto shakes include ingredients like creatine, carnitine, magnesium, potassium, and vitamin D. These can support overall health and athletic performance. However, be wary of artificial sweeteners, flavours, and colours, as they may have negative health effects.

Customising Your Keto Shake

The beauty of making your own keto shakes is that you can customise them to your taste and nutritional needs. Here are some popular add-ins to boost the nutritional value of your shake:

• Berries: Add a handful of fresh or frozen berries for a burst of antioxidants and flavour without spiking your carb intake.
• Nuts and Seeds: Try adding almonds, walnuts, chia seeds, or flaxseeds for extra healthy fats, fibre, and micronutrients.
• Avocado: Avocado provides healthy fats and a creamy texture to your shake. It's also a good source of potassium and fibre.
• Peanut Butter: Natural peanut butter can add flavour and protein to your shake, but be mindful of the added sugar and inflammatory ingredients in some brands.
• Coconut Oil: This healthy fat source provides medium-chain triglycerides (MCTs) that can boost ketone production and provide quick energy.

Sample Keto Shake Recipes

• Avocado Green Tea Power Shake: Blend avocado, almond milk, whey protein powder, Greek yogurt, and matcha green tea powder for a refreshing post-workout shake.
• Blackberry Cheesecake Smoothie: Indulge in a dessert-like smoothie with full-fat cream cheese, MCT oil, blackberries, and keto-friendly sweeteners.
• Chocolate Keto Shake: Combine unsweetened cocoa powder with your favourite keto-friendly protein powder, MCT oil, and unsweetened almond milk for a pre-workout treat.

Remember, when incorporating keto shakes into your fitness routine, always pay attention to your body's response. Adjust the ingredients and ratios to find what works best for your energy levels, workout performance, and recovery.

Weight management

Keto shakes can be a great tool to help with weight management. Here's how:

Appetite Suppression

Some ingredients in keto shakes can help suppress your appetite and reduce cravings. For example, almond butter and avocados are high in healthy fats and fibre, which can make you feel fuller for longer. Almonds, in particular, have been shown to promote healthy cholesterol levels and weight maintenance.

Increased Fat Burning

Keto shakes that are high in protein can help preserve and build muscle, which in turn can increase your metabolic rate and promote fat burning. Whey protein, in particular, has been shown to aid in muscle growth and fat loss.

Reduced Carb Intake

By replacing a meal with a keto shake, you can effectively reduce your overall carb intake, which is crucial for maintaining ketosis and promoting weight loss on a keto diet.

Improved Digestion

Ingredients such as whey protein and MCT oil may have gut-healing properties and improve digestion. A healthy gut can enhance nutrient absorption and support overall health, which can indirectly contribute to weight management.

Blood Sugar Control

Keto shakes that include ingredients like whey protein, almonds, avocados, and chia seeds can help balance blood sugar levels. Stable blood sugar can reduce cravings and promote weight loss by preventing spikes in insulin, the fat storage hormone.

Frequently asked questions