Keto and Exercise: How to Fuel Your Workouts and Maximize Results

If you're on a keto diet, you might be wondering how to optimize your exercise performance and recovery. After all, you don't want to lose all the benefits of ketosis by eating too many carbs or not enough fat.

Here, I'll share some tips and tricks on how to fuel your workouts and maximize your results on a keto diet.

First of all, let's clear up some myths and misconceptions about keto and exercise. Some people think that keto is bad for exercise because it limits your glycogen stores and makes you feel tired and sluggish.

This is not true if you're well-adapted to keto and eat enough calories and electrolytes. In fact, keto can enhance your exercise performance by improving your fat oxidation, reducing inflammation, and sparing muscle glycogen.

Another myth is that you need to eat carbs before or after your workout to replenish your glycogen and prevent muscle breakdown. This is also not true if you're on a keto diet.

Your body can make enough glucose from protein and fat (through a process called gluconeogenesis) to maintain your blood sugar levels and fuel your brain. You don't need to eat carbs to stimulate insulin or activate mTOR (a protein that promotes muscle growth). In fact, eating carbs can kick you out of ketosis and impair your fat adaptation.

So, what should you eat before and after your workout on a keto diet? The answer depends on your goals, preferences, and individual needs. But here are some general guidelines:

Before your workout: Eat a low-carb, high-fat meal or snack about 1-2 hours before your workout. This will provide you with enough energy and prevent hunger during your exercise. Some examples are eggs and bacon, avocado and cheese, nuts and seeds, or a keto-friendly protein shake. Avoid eating too much protein or fiber, as they can cause digestive issues or slow down your fat burning.

During your workout: Drink plenty of water and electrolytes to stay hydrated and prevent cramps. You don't need to drink any sports drinks or energy gels, as they are loaded with sugar and artificial ingredients. If you're doing a long or intense workout (more than an hour), you can have some exogenous ketones (supplements that raise your blood ketone levels) or MCT oil (medium-chain triglycerides that are quickly converted into ketones) to boost your performance and endurance.

After your workout: Eat a moderate-protein, high-fat meal or snack within 30 minutes to an hour after your workout. This will help you recover faster, build muscle, and prevent muscle loss. Some examples are chicken salad with mayo, steak and butter, salmon and cream cheese, or a keto-friendly protein bar. Avoid eating too many carbs or calories, as they can interfere with your ketosis and fat loss.

By following these simple tips, you can fuel your workouts and maximize your results on a keto diet. Remember that everyone is different, so experiment with what works best for you and listen to your body. Keto and exercise can be a powerful combination for improving your health, fitness, and well-being. So go ahead and enjoy the benefits of both!

Keto Cauliflower Fried Rice

Ingredients:

• 1 head cauliflower, grated or finely chopped

• 1/2 cup chopped onion

• 1/2 cup chopped bell pepper

• 2 cloves garlic, minced

• 2 tablespoons coconut oil

• 2 tablespoons soy sauce or tamari sauce

• 1 tablespoon sesame oil

• 2 eggs, beaten

• Salt and pepper to taste

*** Optional: chopped scallions for garnish***

Instructions:

• Heat the coconut oil in a large skillet over medium-high heat.

• Add the onion and bell pepper and cook until the vegetables are tender, about 5-7 minutes.

• Add the garlic and cook for an additional minute.

• Add the grated cauliflower to the skillet and stir to combine with the vegetables.

• Cook for 5-7 minutes, stirring occasionally, until the cauliflower is tender and lightly browned.

• Push the cauliflower mixture to the sides of the skillet, creating a well in the center.

• Add the beaten eggs to the center of the skillet and scramble until cooked through.

• Stir the eggs into the cauliflower mixture.

• Add the soy sauce or tamari sauce and sesame oil to the skillet and stir to combine.

• Season with salt and pepper to taste.

• Serve hot, garnished with chopped scallions if desired.

This recipe serves 4-6 people and contains approximately 4 grams of net carbs per serving. Enjoy!

We also offer helpful tips and tricks for getting started with the keto diet, including meal planning, grocery shopping, and tracking your progress. Join the Keto Revolution today and take the first step towards a healthier, happier you!