Keto and running: Can runners eat keto
The keto diet is well suited for runners and triathletes, particularly those engaged in ultra distance activities. This type of exercise is characterized by being long-lasting and low in intensity, and primarily relies on fat as a source of fuel. The potential downside of keto, which is the decrease in maximum power output, typically does not pose a significant issue for runners.
The aim of a ketogenic diet is to enhance fat metabolism, which makes it an ideal fit for running. These characteristics contribute to its status as the most favored type of endurance exercise. Ketogenic diets, along with other low-carb, high-fat eating plans, are well-suited for endurance activities. They are employed by ultra-runners to sustain their performance levels. By transitioning to fats, these runners can prevent experiencing a state of extreme fatigue during long runs, commonly known as “hitting the wall.”
Endurance exercises performed at lower intensities predominantly rely on fats as their primary fuel source. When the output remains below 60%, fats serve as the principal energy source. This phenomenon operates in two ways:
- Running to improve keto diet efficiency and results
- Keto as a tool to improve running performance
A series of steps comprise this cycle.
When utilized correctly, running and keto are a powerful combination. Keto enhances running by extending endurance and enhancing fat adaptation or keto-adaptation. As a result, running performance improves, one experiences increased fat loss, and achieves better outcomes.
What to eat before a run on a keto diet
To ensure a well-balanced diet, individuals following the keto diet should consume nutritious fats and protein prior to a run. Among these fats, medium chain triglycerides (MCTs) are highly recommended. It is also vital to stay hydrated by drinking ample amounts of water and maintaining adequate levels of electrolytes such as sodium and calcium.
The majority of fats are absorbed slowly, which provides long-lasting energy. However, there is an exception with faster-absorbing fats such as MCTs. These fats enhance ketone levels and are ideal for low-intensity distance running, specifically for activities like half marathons or longer distances.
When considering each step, you should also concentrate on additional nutrients that enhance the breakdown of fat. Certain nutrients aid in the conversion of energy, while others promote the well-being of your muscles. It is important to maintain a proper proportion of beneficial fats, a moderate intake of protein, and nutrients such as caffeine and EGCG. The latter plays a role in improving the absorption of fat into the muscles and other tissues as a source of fuel.
The purpose of the foods is to supply resources and optimize their benefits, which makes these foods exceptionally potent for consumption before running on a keto diet.
Best keto foods and snacks to eat before a run
Here are our preferred meals and snacks for keto diet before workouts. They aid in utilizing fat as fuel, enhancing fat adaptation, boosting your running performance, and promoting weight loss.
Nuts and seeds
Nuts and seeds play a crucial role in a keto diet as they contain vital vitamins and minerals, including electrolytes, which are essential for optimal muscle function during physical activity such as running. Moreover, these minerals also help in regulating hydration levels by replenishing the lost minerals through sweat.
Nuts and seeds are excellent choices as high-fat pre-workout snacks as well. Take walnuts, for instance, as they contain considerable amounts of omega-3 fatty acid a-linolenic acid (ALA). ALA is a beneficial fat that promotes improved metabolism and temporary fat-burning.
Seeds can serve as ideal pre-workout foods on a keto diet as they offer fats and proteins, contributing to the maintenance of muscle and tendon health while exercising, thereby preventing their breakdown. Consequently, your body receives a signal that vital tissues do not require cannibalization.
Chia and hemp seeds are especially beneficial due to their ease of preparation, either through soaking or incorporation into a meal. An excellent illustration of this is chia pudding, which is prepared by utilizing low-carb coconut milk.
Eggs
Eggs provide comprehensive support as a pre-workout food due to their rich protein content and faster-absorbing fats, as well as being full of vitamins and minerals.
Pre-workout eggs have the advantage of being easily digested, making them an excellent choice before engaging in physical activity such as running. They are among the most bioavailable and easily digested foods, making them ideal for reducing the discomfort of feeling weighed down.
The way you feel and perform is affected by reducing heavy foods. Running economy involves various factors, and it is important to consider how you feel. Despite being combined with heavier ingredients like meats, eggs remain light. They are a perfect and nutritious choice to maintain ketosis before a run.
Fatty fish
Fatty fish are ideal for the keto diet as they provide high-quality fats and proteins. Incorporating a substantial amount of fatty fish into your meals is highly recommended. Additionally, they are easily digestible, tasty, and can be prepared in various ways.
Salmon, which is widely preferred, can also be consumed alongside eggs. It provides a substantial quantity of the healthiest fats (omega-3s EPA and DHA) as well as protein. Moreover, it contains plentiful amounts of vitamin A and D, which are beneficial for cell health and cognitive function.
It is possible to include other fatty fish, such as mackerel and whitebait, in your meals along with other food options. Additionally, there are keto-friendly sauces available that are easily digestible, gentle on the stomach, and can be seamlessly integrated into your diet.
Nut butter
Nut butter is favored by runners due to its high-calorie and fatty content, making it ideal for providing fuel during keto runs. It is worth noting that peanut butter is not the sole option, as almond, hazelnut, and Brazil nut butter also serve as popular alternatives.
When considering each step, rephrase the given text while keeping the meaning intact. Remember not to introduce new information or omit any details. Natural nut butter, which is convenient, has a low carbohydrate content and is rich in good fats. It can be blended together with chia seeds and fats that are rich in MCTs to create a keto shake suitable for consumption before working out. It is important, however, to steer clear of brands that contain refined or added sugars.
Bulletproof coffee
Bulletproof coffee, stirred with butter, is a popular choice as a pre-workout snack for keto-adapted runners. Though it doesn’t qualify as a pre-workout meal, it is creamy, salty, and filled with MCTs. It is considered an excellent choice for endurance exercise on a keto diet, providing a satisfying burst of calories and caffeine that both contribute to supporting athletic performance.
The key combination that matters most is caffeine and MCTs. When used together, they enhance fat metabolism even further. MCTs offer an ideal fuel source through ketogenesis, while caffeine enhances the utilization of fats in muscles, thereby boosting performance.
By utilizing high-quality, grass-fed butter, the outcome is a potent fuel source for mental and physical capabilities. The quality of butter, being a high-fat dairy product, can differ. Superior butters contain elevated levels of MCTs and omega-3 fats, which are essential for attaining maximum efficiency from your bulletproof coffee.
You can utilize either coconut oil or MCT oils when preparing coffee. Even though this is not the traditional “bulletproof coffee” recipe, it yields the same results. The MCT content is greater, potentially providing more noticeable advantages. Nevertheless, it remains a potent blend of caffeine and sufficient fats.
Keto fat nombs
These small bars can be consumed as a pre-workout snack and are readily available in most food stores. Typically, they consist of ingredients such as nut butter, coconut oil, and a sweetener with no carbohydrates, such as stevia or cocoa powder. The specific variety of nuts used depends on the flavor of the keto fat bombs you select. Understanding their composition allows for easy homemade replication, which can be an enjoyable process as you have the freedom to incorporate additional ingredients of your preference.
Coconut peach smoothie
This smoothie is a delicious option for a pre-workout snack, as it includes coconut milk, ice cubes, peaches, chia seeds, egg whites, and lemon juice. By not exceeding the carb limit, it provides an adequate amount of carbohydrates to fuel your workout session.
Spinach avocado smoothie bowl
This is a simple smoothie that you can have before exercising. It includes spinach, avocados, and unsweetened coconut milk. It is not a heavy meal, allowing you to still work out afterwards.
Chia cottage cheese with blueberries
By combining high-fat dairy with low-carb fruits such as cottage cheese, blueberries, and chia seeds, one can obtain the necessary energy for exercises without disrupting the ketosis process.
Cream cheese pancakes
After eating this snack, you may want to wait some time before working out as it is slightly filling. The ingredients in this meal include cream cheese, eggs, aspartame, cinnamon, and Pam cooking spray.
Mango smoothie
In the name of this smoothie, mangoes can be found, which may make many people skeptical due to their reputation for being high in carbohydrates.
You don’t need to be concerned because this smoothie provides 33.9 grams of net carbs. Just remember, if you keep your daily carbohydrate consumption below 50 grams, you’ll be fine. The smoothie consists of 1 mango, 1 cup of coconut water, and 1 cup of ice cubes.
Keto avocado pepperoni salad
This is a simple keto salad that you can prepare and consume right before your workout. By calling it a keto salad, we are indicating that it has a low carbohydrate content and a high fat content.
By combining mozzarella pearls, sliced avocados, and pepperoni, this salad serves as a source of healthy fats from avocados and mozzarella pearls, as well as abundant proteins from the pepperoni. This snack supplies the necessary energy for your workout routine, and its preparation is effortless.
Greek yogurt
This dairy product is high in fat and would be a suitable pre-workout snack for individuals following the keto diet. It has a low carb content, high fat content, and a moderate protein content.
These macros are present in adequate quantities to supply you with the necessary energy while following your keto diet. To enhance your pre-workout snack, you can combine Greek yogurt with a few berries. As part of a keto diet, other high-fat dairy products like cheese can also be consumed as pre-workout snacks.
Mushroom and asparagus acramble
This snack is another option that is high in fat and low in carbs. Its ingredients include olive oil, asparagus, mushrooms, chives, ground oregano, and eggs. It supplies sufficient fats which are essential for fueling your workout while in ketosis, where fats are utilized as the primary energy source.
