The keto (ketogenic) diet, known for its very low carb, high fat, moderate protein intake, has been associated with a multitude of health benefits, ranging from weight loss to better blood sugar control. However, its effect on physical activity and performance remains a subject of controversy.

However, combining the keto diet with a workout regimen needs cautious planning and considerations to ensure that the system has the fuel it needs to carry out regular tasks optimally. Here we have listed five important factors to consider before hitting the gym while following a strict keto diet.

Also Read: Ketogenic Diet Guide: Learn About Most Common FAQs

5 Key Factors To Consider Before Workout

Adaptation Time

Before starting any strenuous exercises on a keto diet, it’s essential to allow the system time to adapt to the new source of energy. Generally, in the keto regimen body shifts from burning glucose to burning fat for fuel and this adaptation period is known as “keto-adaptation”. It can take anywhere from a few days to weeks, depending on the person's health state and metabolism. During this period, a person may experience fatigue, reduced endurance and even the “keto flu”. Thus, it is essential to be patient and let your body modify before pushing very hard in the gym.

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Energy Levels

On a ketogenic regimen, the body depends on fat as its main source of energy, which can be a more stable but slower-burning fuel compared to carbs. This can affect energy levels, mainly during high-intensity workouts that usually need an instant burst of energy. If you observe any drop in performance, consider changing your exercise intensity or adding a targeted carb source before the intense workout session. This method is often referred to as "carb cycling" or "targeted ketogenic diet (TKD)," where a small amount of carbs is consumed around workouts to support energy demands.

Also Read: Carb Cycling: Health Benefits, Impact On Weight Loss And Side Effects

Manage Electrolyte Balance

Generally, a person on a keto diet may lose electrolytes due to lowered insulin levels, which may cause the kidneys to excrete more sodium and other electrolytes. This can result in dehydration, muscle cramps and fatigue during exercises. To avert this, it’s vital to maintain electrolyte balance by consuming adequate amounts of fluids and minerals like sodium, potassium and magnesium. Incorporate food rich in these minerals like avocados, nuts and leafy greens to the diet or supplement with an electrolyte drink, mainly pre- and post-workouts.

Protein Intake

Though the keto diet is high in fat, it's also important to ensure you're getting adequate protein to support muscle repair and development. However, overconsumption of protein can interfere with ketosis, as excess protein is usually converted into glucose through a process called gluconeogenesis. Thus, it’s important to maintain the right balance of protein intake. Aim for moderate protein intake, typically around 20-25% of your total daily calories, to support workouts without hindering ketosis. Prefer high-quality protein sources like eggs, fish, and lean meats.

Recovery and Rest

Proper recovery is an important part of any workout routine, and it's especially vital on a keto diet. Since the body relies on fat for energy, it may take longer to recover from intense exercise. Prioritize rest and recovery to prevent overtraining and injury. Incorporate active recovery days, stretching, and sound sleep into your routine. In addition, try to include anti-inflammatory foods like fatty fish, turmeric, and leafy greens in your diet to promote muscle recovery and ease inflammation.

What Are The Best Exercises To Do During The Ketogenic Diet?

Consider doing an array of low-intensity, steady-state exercises into your routine to get the most benefits on the ketogenic diet. A few workouts that can be added to your schedule include jogging, rowing, biking and yoga.

Moreover, you can also add any other physical activities that you enjoy doing as part of your routine. You may find a few HIIT exercises a bit more tough to do on this diet regimen.

Conclusion

Evidence suggests that the ketogenic diet may speed muscle recovery, boost fat burning and enhance stamina and endurance. On the other hand, it could impede muscle growth and lower energy levels, mainly during high-intensity spells of physical activity. Thus, stick to low-intensity steady-state workouts, which can help augment the several potential health incentives of the keto diet. Also, remember that everyone's body is different, so it's essential to listen to your body and adjust as needed.

(This article is reviewed by Preeti Sharma, Wellness Expert)

Author Profile

M Sowmya Binu:

With over 15 years of expertise and a Postgraduate degree in Nutrition, M Sowmya Binu is a seasoned professional in the field of nutrition. Specializing in tailoring personalized diet plans, she underscores the significance of a balanced approach to health, emphasizing the integration of medication with dietary intake for holistic wellness. Passionate about equipping individuals with knowledge to make informed decisions, Sowmya adeptly develops insightful content encompassing a wide array of topics including food, nutrition, supplements, and overall health.

References:

Ketogenic Diets and Exercise Performance

Kristin L. Harvey, Lola E. Holcomb, and Stephen C. Kolwicz, Jr.^*

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6835497/

https://jissn.biomedcentral.com/articles/10.1186/s12970-019-0284-9

https://www.researchgate.net/publication/372644586_Influence_of_ketogenic_diet_on_athletes'_performance_and_other_aspects_of_body_function_-_review_of_literature