The ketogenic diet, or keto diet, has gained a lot of popularity in recent years as a way to lose weight and improve overall health. This high-fat, low-carb diet has been shown to be effective for weight loss, blood sugar control, and even brain health. However, when it comes to exercise, some people may worry about how a low-carb diet could affect their performance. But fear not, because with a few adjustments, you can optimize your workouts on a keto diet.
One of the main concerns people have when starting a keto diet is the idea that they won’t have enough energy for exercise. Since carbs are the body’s preferred source of fuel, some worry that cutting them out will leave them feeling sluggish during workouts. However, research has shown that over time, the body becomes more efficient at using fat for energy on a low-carb diet. This means that once you become fat-adapted, you should have plenty of energy for your workouts.
To help optimize your workouts on a keto diet, here are a few tips to keep in mind:
1. Stay hydrated: When you’re on a low-carb diet, your body tends to excrete more water, which can lead to dehydration. Make sure you’re drinking enough water throughout the day, especially before and after your workouts, to stay properly hydrated.
2. Time your workouts: Some people find that they have more energy for workouts when they eat a small amount of carbs before exercising. If you find that you’re feeling low on energy during your workouts, try eating a small snack of easily digestible carbs, like fruit, 30 minutes to an hour before you exercise.
3. Experiment with targeted keto: Some athletes and bodybuilders follow a targeted ketogenic diet, where they consume carbohydrates around their workouts to fuel their performance. If you’re looking to improve performance in high-intensity workouts, you may want to experiment with adding carbs around your workouts.
4. Focus on quality fats: Since fat is a major component of the keto diet, make sure you’re eating healthy fats like olive oil, avocado, nuts, and fatty fish to fuel your workouts and support recovery.
5. Supplement wisely: Some keto-friendly supplements, like MCT oil or exogenous ketones, can help support energy levels and performance during workouts. However, be sure to talk to a healthcare provider before adding any new supplements to your routine.
Overall, while it may take some time to adjust to exercising on a low-carb diet, many people find that they can still perform at a high level once they become fat-adapted. By staying hydrated, timing your workouts, and focusing on quality fats, you can optimize your workouts on a keto diet and continue to see progress towards your fitness goals.
