Keto and Running
Absolutely! The keto diet is an ideal choice for runners and triathletes, particularly in the context of ultra distance activities. These long-lasting, low-intensity exercises primarily rely on fat as a source of fuel. Consequently, the slight decrease in overall power that keto might bring about is seldom a significant concern for runners.
The objective of a ketogenic diet is to enhance the metabolism of fats, and running is an ideal complement for achieving this objective. These factors contribute to making running the most preferred option for endurance exercise. Endurance athletes find ketogenic and similar low-carb, high-fat diets to be highly suitable. These diets are employed to aid ultra-runners in preserving their performance levels, as switching to fats assists them in avoiding fatigue during long runs.
Fats serve as the primary source of energy during endurance exercises performed at lower intensities. When the output is below 60%, fats are utilized as the main fuel source. This phenomenon operates in two ways:
- Running to improve keto diet efficiency and results
- Keto as a tool to improve running performance
A cycle is composed of these.
When utilized correctly, running and following a keto diet become an excellent combination. The adoption of a keto diet enhances the running experience by enabling longer runs and improving fat adaptation, commonly known as keto-adaptation. As a result, this boosts running performance, promotes increased fat loss, and yields improved outcomes.
9 Best keto Foods and Snacks to Eat Before a Run
Here are our preferred keto pre-workout meals and snacks that not only facilitate fat burning for energy, enhance your fat adaptation, and improve your runs, but also aid in weight loss.
1. Edible seeds and nuts.
Nuts and seeds play a crucial role in a keto diet, as they offer vital vitamins and minerals, which include electrolytes. These minerals are essential for optimal muscle performance during running, and they also help maintain proper hydration levels by replenishing lost minerals through sweat.
High-fat pre-workout snacks, such as nuts and seeds, are excellent options. Walnuts, in particular, contain a significant amount of omega-3 fat known as a-linolenic acid (ALA), which promotes improved metabolism and temporary fat-burning.
Eating certain seeds as part of a keto diet can serve as ideal pre-workout snacks since they offer both fats and proteins. These nutrients are beneficial for promoting the well-being of muscles and tendons during physical activity, thereby inhibiting any potential breakdown. By doing so, it communicates to your body that it does not have to consume crucial tissues.
Chia and hemp seeds are highly beneficial as they provide versatility in preparation, whether through soaking or incorporating them into meals. An excellent illustration of this is chia pudding, which can be made using low-carb coconut milk.
Eggs are to be maintained while rephrasing the below text to convey the same meaning.
Eggs make an ideal pre-workout food option due to their high protein content and fats that are easily absorbed by the body. Additionally, they are packed with a variety of vitamins and minerals, offering extensive support.
Pre-workout eggs are highly beneficial due to their easily digestible nature. They are known for their high bioavailability and digestibility, making them an ideal choice before a run to prevent the discomfort of feeling weighted down.
How you feel and perform are influenced by minimizing the intake of heavy foods. The factors influencing running economy are diverse, and one should not underestimate the effect of one’s emotions. Despite being combined with heavier components such as meats, eggs still retain their lightness. Opting for a perfect and nutritious choice like eggs before a run can help maintain ketosis.
3. Fish that is high in fat.
Including fatty fish in your diet is essential for keto because they provide the highest quality fats and proteins. Not only are they easy to digest, but they also add delicious and adaptable options for cooking and preparing meals.
Salmon, being widely consumed alongside eggs, is renowned for its rich content of the healthiest fats, known as omega-3s EPA and DHA, as well as protein. In addition, it contains significant quantities of vitamin A and D, which are beneficial for promoting cell health and enhancing cognitive abilities.
Incorporate additional foods with mackerel and whitebait, both being fatty fish. Keto-friendly sauces are also an option! They are easily digested, gentle on the stomach, and can be effortlessly incorporated into your dietary plan.
4. The butter made from nuts.
Nut butter is a favored choice among runners due to its high caloric and fatty content, making it an ideal fuel source during keto runs. It’s worth noting that peanut butter is not the only option available, as almond, hazelnut, and Brazil nut butter are also highly favored alternatives.
Natural nut butter is both low in carbohydrates and high in beneficial fats, making it incredibly convenient. It can also be easily combined with chia seeds and fats rich in MCT to create a keto shake before exercising. However, it is important to steer clear of brands that contain refined or added sugars.
Bulletproof coffee is a type of coffee that remains unchanged in meaning when rephrased.
Bulletproof coffee is a favored option as a pre-workout snack among keto-adapted runners, even though it does not qualify as an official pre-workout meal. The process of blending butter into coffee creates a creamy and salted beverage that is abundant in MCTs.
It is a wise choice to consume before engaging in endurance exercise on a ketogenic diet as it provides a gratifying boost of calories and caffeine, which both contribute to enhancing athletic performance.
The crucial pairing to consider is the combination of caffeine and MCTs, as they synergistically enhance fat metabolism. When used together, they provide an even greater boost. MCTs contribute to ideal fuel for ketogenesis while caffeine enhances the utilization of fats in muscles, ultimately elevating performance.
Achieving peak mental and physical performance is possible thanks to the outcome obtained through the utilization of excellent, grass-fed butter. The quality of butter, being a high-fat dairy product, can differ. Butters of good quality are rich in MCTs and omega-3 fats, which are essential for maximizing the benefits of bulletproof coffee.
In addition to coconut oil, you have the option to utilize MCT oils in coffee as well. Though it may not be the traditional “bulletproof coffee” recipe, the same effects can be achieved. The MCT concentration is higher, potentially providing more notable advantages. Regardless, it remains a potent blend of caffeine and ample fats.
Yogurt and blueberries are a combination.
One of the top options for dietary protein and fat is low-fat Greek yogurt, which also functions as a beneficial probiotic for promoting gut health. Additionally, it contains a substantial amount of MCTs, vitamins B2 and B12, as well as various minerals.
You can create a nourishing keto-friendly snack by mixing yogurt with some blueberries. This combination provides ample healthy fats, a minimal amount of carbohydrates, and a low-calorie option. For added texture and increased calorie intake, you can also incorporate nuts and seeds.
7. Cultured dairy and cream cheese
Similar to yogurt, cottage cheese and other cultured dairy products can provide energy for successful runs. They have a mild effect on digestion, contain significant amounts of essential nutrients and medium-chain triglycerides (MCTs). Additionally, they have a high protein content that helps in the maintenance of muscles and tendons, which bear the majority of the strain during running and require proper nourishment.
Running is an excellent way to enhance bone and joint health due to its high protein content, as well as its rich sources of vitamin D and calcium. These nutrients contribute to the promotion of bone density and overall bone health. Furthermore, providing proper nourishment is essential to minimize the likelihood of experiencing severe stress fractures and joint injuries, which is a significant advantage of running.
Post-workout snacks can be enhanced by incorporating small portions of cheddar cheese or Emmental alongside cured meats, as these options contain electrolytes, protein, and fats that contribute to better recovery.
Shake made with MCT oil.
Protein shakes are a viable choice, even though they cannot be mixed with carbs like on a typical diet. Shakes that incorporate protein powder alongside coconut milk and MCT oil or coconut oil are an optimal choice. On race day, adding fresh berries and cocoa powder also works well.
If you’re looking for excellent options for a keto pre-workout meal, these foods possess all the characteristics. They consist of fats that are quickly metabolized, protein to aid in the health of muscles and tendons, as well as essential micronutrients. In situations where time is limited, a drink rich in easily-absorbed calories can be an ideal choice to enhance your running performance.
Option number nine is to choose nothing.
Not eating prior to a run is indeed a crucial choice to consider. Fats provide enduring energy that sustains for a significant duration. Engaging in fasted running can also aid in achieving ketosis and enhancing body composition.
Provided that you have consumed a nutritious diet within the past day, running on an empty stomach should not be a problem for you. By doing so, you will feel less weighed down and minimize the likelihood of digestive uneasiness. Furthermore, your athletic performance will not significantly decline.
Best keto food to eat before a run
You may need to adjust your diet depending on the duration and level of intensity of your run. If you are planning for longer runs, it is recommended to consume higher amounts of energy by increasing your food intake accordingly.
It is advised to experiment with various approaches to gauge your body’s reaction. For shorter runs, attempt running on an empty stomach and observe your sensation. Keeping track of your thoughts, timings, and additional notes is beneficial for future reference and review.
Short runs
You have two choices for shorter runs under 10km: run on an empty stomach or consume a small high-fat snack. Consider these potential options:
Give it a shot – give running on an empty stomach a try and observe how it affects you.
If you’re in a hurry, simply pick up a small amount of nuts like almonds, hazelnuts, and walnuts as a quick snack.
No matter how eggs are cooked, they still make an excellent source of protein and fat. If you’re looking for a quick snack, hard-boiled eggs are a great option, especially when seasoned with salt to maintain optimal electrolyte levels.
Avocado is likely the optimal vegetable snack to have before running, rich in healthy fats and ideal when consumed approximately an hour prior to a run.
Peanut butter, as well as other types of low carb nut butter, provides a wonderful combination of calories, fat, and protein, not to mention its delightful taste. Additionally, you can enjoy a celery stick as a spoon, reducing the amount of dishes to clean while indulging in your meal!
If you have the time, consider making fat bombs a few days ahead. Fat bombs typically include a blend of coconut oil, nut butter, butter, cream cheese, and flavorings (such as cocoa powder). Keep them refrigerated and consume 1 (or 2) approximately 30 minutes prior to your run to boost your energy.
If you prefer consuming your food in liquid form, a butter coffee is an excellent option. Incorporate some MCT oil into it, as it serves as a fantastic source of fat fuel that can be effortlessly burned during your running session.
Long runs / Race
In case you are running a distance exceeding 10 kilometers or participating in a race such as a marathon, additional energy will be required. Although high-fat foods can serve as an excellent source, incorporating carbohydrates might also be necessary.
Although keto-adapted runners are still capable of running at higher intensities, incorporating some carbohydrates might be necessary to optimize performance. If you are engaged in a run lasting over an hour, consuming approximately 10g of carbs can enhance your performance. Naturally, individual results may differ, so it is advisable to experiment and assess accordingly!
Apart from the aforementioned foods, you can also consider trying any of the following options.
Increasing your calorie consumption by consuming foods rich in protein and fat can make your running experience more effortless. Fat bombs, being compact energy sources, are excellent options for this purpose. Take a look at the recipe suggestions provided in the section above, specifically designed for shorter runs.
To avoid dehydration caused by the diuretic qualities of coffee, limit your coffee consumption. It is advisable to only have a small cup to prevent any inconvenience during a lengthy run or race. Since your body will naturally be energized during the run, there won’t be a need for the caffeine boost.
Optional carbs
The targeted keto diet (TKD) is a modified version of the regular diet, involving the consumption of carbohydrates around 60-90 minutes prior to a vigorous workout. Its objective is to make use of the energy supplied by the carbs before it disrupts your state of ketosis.
If you don’t have any problems with your workout, like low performance and energy levels, there is likely no need for you to be concerned about TKD or other keto diet variations.
After your run
After completing your run, it is important to eat something to restore the calories you have burned. It is recommended to have a meal that is rich in fat and protein, and make sure to stay well-hydrated by drinking plenty of water.
