Though keto diet is restrictive it is relatively simple– cut on carbs and gobble up on healthy fats– all to rev up ketosis. Adding a workout routine, however, will help achieve positive results half the time. So, knowing what to eat before and after workout on keto diet is very important.
What to Eat Before Workout On Keto Diet
Try to eat up pre-workout keto-proofed snacks around an hour or two before hitting the gym. The idea is to go with a bit of carbs, a dollop of healthy fat and protein at a few ounces. If you’re tired of munching on carrots or noshing on unsalted crackers, these pre-workout Keto-proofed snacks (with recipe links) can help fire up your workout routine and ketosis at the same time:
- Keto-Avocado pepperoni salad
- Keto yogurt bowl
- Creamy avocado tuna boats
- Smoked salmon-cucumber roll-ups
- Avocado & Egg salad
- Goin’ Nuts Homemade Protein Bar
- Pickled Cream Cheese ‘n Ham Roll-Ups
What to Eat After Workout on Keto Diet
Now, for your post-workout diet requirement. If you care to check, most conventional post-workout foods are really not that into keto. Packed with sugar and additives, they do more harm than good to the body and kicking your ketosis hard on the gut. When choosing post-workout foods, don’t just go for keto-friendly varieties. Most importantly, go for keto-proofed foods that also support performance and recovery. Here are some of the best and known effective post-workout keto foods:
- Grass-fed/pastured meat
- Wild-caught fish
- Protein bars
In addition to these foods, you may also want to add healthy supplements to add more pump to your fitness performance and recovery– while revving your ketosis to the max. Supplements like these ones below, for instance, can be easily added to your smoothies and salad dressings:
- Exogenous ketones
- MCT oil
- Whey protein
- Collagen powder
Can I eat more carbs if I exercise on Keto?
Generally, the recommended carb consumption when on keto diet is at around 35g or less per day. If you’re doing rigorous high-intensity workout, however, the needs to increase carb consumption can be imminent to ensure being on tip-top performance.
Prolific athletes and individuals engaging in high intensity bouts on a regular basis, can do a cyclical ketogenic diet allowing for higher amount of complex carbohydrates into their diet. However, beginners whose may penchant is aerobics, yoga, Pilates, treadmill runs, cycling and other endurance-type activities, a targeted ketogenic diet that allows consumption of around 50g of digestible carbs at least 30 minutes prior to a workout program is deemed acceptable according to experts.
Does exercise speed up weight loss in ketosis?
Quick answer– yes. Like other dietary regimen, weight loss will ultimately be cranked when paired with exercises that are properly carried out. At low to moderate workout routines, the ketogenic diet amplifies the body’s ability to go into ketosis. Additionally, it also helps to improve strength, vigor and overall body composition.
Experts suggest rethinking HIIT workouts with keto though. These rigorous routines are known to use up glycogen as fuel leading to more carb requirement– which is a no-no to keto. To maximize results and performance, maintaining light to moderate intensity exercises is best when on the keto diet for weight loss.
Learning what to eat before and after a workout on keto diet will help guarantee positive results– and quicker, too! But you may need to tweak your meal plan vis-a-vis your workout regimen to maintain ketosis on high.