Learning what to eat before workout on keto diet is essential to meeting your fitness goals.
As with any other diet, your pre-workout snacks can help give you a boost of energy for prolonged gym sessions.
With KetoLogic, there are plenty of unique snacks that you can enjoy to fuel your body for a more effective session.
Can You Exercise When Starting Keto?
The primary concept of keto is that it teaches your body to use its fat as a source of energy.
This fact leads many to believe that working out isn’t necessary on this diet, which is false.
Any transition in your lifestyle should be accompanied by healthy exercise, especially if you want to lose weight.
You don’t need to become a bodybuilder on your first workout.
Low-impact exercise can be equally beneficial for people who are only looking to lose weight rather than bulk up.
There are plenty of people who suggest keto fuels their workouts by enhancing their endurance.
To put it simply, exercising when starting keto is essential to your overall health.
The Benefits of Exercising on Keto
- Improved Endurance
The most significant benefit you might experience is a high burst of endurance when exercising.
Some studies found that when athletes’ bodies are in ketosis, they experience higher energy levels.
This process is attributed to the body using its fat stores as an alternative energy source.
Researchers found that athletes had improved performance while taking keto supplements in the study.
Another study concluded that athletes on a standard keto diet experienced better fat burning and improved performance.
- Speedy Muscle Recovery
One of the most challenging aspects of working out is ensuring your muscles can repair themselves quickly.
After exercising, your muscles break down and require protein and other essential nutrients to rebuild.
As they rebuild, they become stronger, offering a better foundation for enhanced endurance and performance.
Researchers have found that some athletes’ bodies had speedier muscle recovery while on keto.
Their bodies showed slower protein breakdown rates, which provided prolonged nutrition for rebuilding.
- Increased Fat Burning
One of the primary reasons people consider keto is to improve the rate at which their bodies burn fat.
Exercising while on keto can significantly increase fat burning when combined with exercise.
Not only will your system use its body fat for energy, but working out also helps burn fat simultaneously.
With various physical exercise intensities, you can begin to notice significant positive changes.
However, it’s important to note these effects will mostly be experienced when you’re working with a calorie deficit.
You will need to ensure that you stay within your daily calorie limit to experience any significant fat burning signs.
The Disadvantages of Exercising on Keto
- Potential Decreases in Energy
If you’ve begun to notice you’re more tired after working out while on keto, you’re not alone.
You’ll be significantly controlling the number of carbs you consume daily on this diet.
The human body uses carbs for energy, which can cause you to feel sluggish when starting keto.
This reason is why it is essential that you closely follow your macros and allow your body time to adjust to its new diet.
Switching to keto can cause adverse effects on some athletes’ endurance and energy.
After switching to a standard diet, these energy levels have been known to return to normal.
There is evidence to suggest that higher levels of ketones can increase fatigue.
You might also find that you have lower motivation to exercise due to an exhausted state.
- Reduced Muscle Growth
A poorly managed keto diet can also result in reduced muscle growth.
In most keto diets, you have to be strict with your protein and the carbs you consume.
With less protein, your muscles don’t have as many nutrients to help you build healthy muscle.
You might also find that injuries can take longer to repair since the tissues don’t have protein for rebuilding.
It’s essential to have specific macronutrients when on keto to ensure your body is adequately supported.
You must also ensure you’re eating enough calories to sustain your body throughout the day.
Is It Better to Eat Before or After a Workout on Keto?
The most effective method for managing your meals around your workouts is to consider peri-workout nutrition.
Peri-workout nutrition focuses on what you eat before and after your workout, rather than one or the other.
Surprisingly, after you’re finished exercising, what you consume is just as important as what you eat before.
Eating beforehand gives you the essential nutrients necessary to fuel your body for an effective fat burning session.
Your meals after exercise are also important since they can help you bulk and repair your broken down muscles.
Not everyone is interested in eating before and after exercise, mostly if they work out at night.
If you have to choose, it’s better to eat before working out on keto since you’ll need the extra energy.
Loading up on nutrients before exertion is essential for people who tend to feel more lethargic on their new diet.
Can You Eat Carbs Before a Workout on Keto?
There’s a misconception that carbs are the only way to fuel your body before a workout in many workout circles.
Although our systems are naturally attuned to using carbs as energy sources, this isn’t true on keto.
Your new diet will retrain your body to begin using fat as a source of energy rather than carbs.
It’s unnecessary for you to eat before working out in many instances.
You might find your energy levels are more than sufficient for a quick bout of exercise without loading on extra fats.
This process can often be preferred since it further encourages your body to burn its fat during exercise.
Studies have shown the positive effects of working out without carbs and while in ketosis.
Researchers determined that ultra-endurance athletes experienced 59% more fat burn on a low-carb diet.
As you can tell, carbs aren’t as essential as bloggers led us to believe with effective exercise.
What to Eat Before Workout on Keto Diet?
- KetoLogic Snacks and Powders
Ketologic snacks and powders are some of the best items you can eat before working out on keto.
The delectable treats have been endorsed by high-performance athletes, such as professional football player Tim Tebow.
They have an assortment of chips, snack bars, and even creamy desserts for you to indulge in before working out.
An essential component to your keto diet is their powders, which you can combine easily in water or shakes.
You’ll not only receive a boost of essential nutrients before going to the gym but electrolytes and muscle-building proteins.
Compared to traditional pre-workout shakes, their innovative powders are entirely keto-friendly.
- Avocado Bowls
If you’re a fan of avocado, you’ll love these easy-to-make pre-workout snacks that give your body plenty of fuel.
Avocado is packed with healthy fats, giving you a powerful burst of energy for intense workouts.
You can also add several keto-friendly ingredients to the recipe for further physical advantages.
For example, eggs are a popular addition to avocado bowls that ensure you get more healthy fats and protein.
You can opt to add extra items, such as bacon, for a crispy texture.
- Fat Bombs
The central premise of fat bombs is to load you up on fats before working out.
They’re typically higher in fats per serving than an average meal, making them a fantastic supplement.
Although you won’t want to eat dozens of them before hitting the gym, one serving is more than enough.
Typically, their ingredients are rich in proteins and fat and are highly portable, making them ideal for the gym.
You can also freeze them as a cold sweet treat or for storage so you can enjoy them over a more extended period.
Some of the common ingredients in fat bombs include plenty of butter, keto-friendly sweetener, coconut oil, and coconut flakes.
- Jerky
Jerky is a staple in finding the ideal snacks on a keto diet, as long as it’s prepared properly.
You won’t want to settle for storebought products, as they’re often filled with artificial colors, flavors, and preservatives.
Instead, we recommend making an assortment of beef jerky at home.
They can take a while to make, but they are well worth the time investment.
Popping a couple of pieces of jerky in your mouth before working out can significantly benefit your training.
Also, you’ll love having them as a snack throughout the day.
What to Eat After a Workout on the Keto Diet?
- Keto Snack Bars
KetoLogic has an assortment of keto bars that are the perfect partners for a post-workout snack.
They don’t require any prep and are perfectly portable for your gym bag.
Each serving offers 15 grams of high-quality fats without any added sugars and only five grams of carbs.
You’ll find they taste more like an indulging treat, but they don’t have any guilt attached.
Their delicious flavors make them easy for anyone to eat, with ingredients like chocolate and hazelnut.
- Keto Electrolytes
Electrolytes are an imperative addition to your post-workout routine as they aid in recovery.
As you sweat, you’re undoubtedly losing moisture, which can lead to fatigue and other health ailments.
By adding a scoop of electrolyte powder to your bottle of water, you can quickly refuel your system.
Electrolytes are also a fantastic option for dealing with keto flu symptoms.
A single scoop contains:
- 500 mg of sodium and potassium
- 100 mg of calcium and magnesium
- 900 mcg of copper
- 50 mcg of selenium
- 10 mg of zinc
Final Thoughts
Knowing what to eat before workout on keto diet is essential to your overall health and productivity.
Along with a healthy post-workout meal plan, you can fuel your body and encourage faster recovery.
There are many innovative products from KetoLogic specifically formulated to help your body through intense exercise.
