Keto and Running: Can Runners Be On Keto
Yes is the short response. However, when it comes to runners, being on a keto diet may have a unique impact compared to other diets. Initially, runners may experience increased fatigue as their body adjusts to the new method of fuel consumption.
When we reduce our carbohydrate intake, our bodies may take some time to find an alternative energy source, which in the case of the keto diet, is derived from ketosis and burning fat.
When you begin a keto diet as a runner, you may experience a temporary decrease in energy at first. However, your energy levels should eventually return to normal or even increase. Incorporating running into your keto diet can also promote decreased inflammation, shorter recovery periods, and weight loss.
Nevertheless, you may discover that attaining highly intense workouts proves to be more challenging and results in faster overall tiredness.
Best Keto Diet Pre-workout Foods: What to Eat Before a Run on Keto
The choice of pre-run meals on a keto diet greatly relies on the workout’s intensity. Certain snacks are more preferable than others. While many runners opt for carb-loading before jogging, this is not suitable for keto dieters.
To ensure you have enough energy for intense workouts and maintain a consistent pace during your run, it is recommended to incorporate foods that are higher in fat and calories. Additionally, consuming such foods can enhance your body’s ability to adapt to burning fat.
1. Seeds and nuts.
Including whole nuts and seeds in your diet is beneficial for obtaining essential fats and serves as a convenient and effective pre-workout option. Whether you choose pecans, macadamia nuts, Brazil nuts, almonds, chia seeds, pumpkin seeds, or even peanuts (which are classified as a legume), they can all improve your energy levels before a run.
During running, these minerals play a crucial role in optimizing muscle performance and also help in preserving the body’s hydration levels by replacing the minerals lost through sweating.
Nuts and seeds are excellent options for top high-fat snacks before exercising. For instance, walnuts contain a generous amount of omega-3 fatty acid known as a-linolenic acid (ALA). ALA is a beneficial fat that aids in improving metabolism and achieving short-term fat-burning.
Including certain seeds in your pre-workout meal on a keto diet can be beneficial as they offer fats and proteins, which aid in maintaining muscle and tendon well-being while exercising. This helps prevent the deterioration of essential tissues, sending a message to your body that it does not need to consume them.
Chia and hemp seeds possess great utility as they can be effortlessly prepared by soaking or incorporated into a meal. An exemplary illustration of their versatility is chia pudding, which can be made using low-carb coconut milk.
2. Eggs
Egg white protein contributes to maintaining muscle strength, whereas the energy and pre-workout nutrition provided by the fat in the egg yolk. Eggs are widely favored in keto diets, and it is challenging to encounter recipes that do not incorporate a moderate quantity of eggs in some form.
Pre-workout eggs are highly beneficial due to their simplicity in digestion. Eggs are among the most easily digested and readily absorbed foods. This attribute makes them an excellent choice before a run as it minimizes the chances of feeling weighed down, which can be unpleasant.
How you feel and perform are affected by reducing intake of heavy foods. Running economy depends on multiple factors, with the importance of one’s well-being cannot be disregarded. Despite being paired with heavier ingredients like meats, eggs retain their lightness, making them an ideal and nutritious option to sustain ketosis before a run.
3. Healthy fats
It is important to ensure you consume sufficient fat on the keto diet, but it is equally crucial to obtain it from reliable sources rather than just any.
Incorporating avocados, fatty fish, olive oil, coconut oil, coconut milk, high-fat cuts of beef, full-fat Greek yogurt with fresh berries, cheddar cheese, cream cheese, or similar high-fat dairy products like cottage cheese into one’s eating habits contributes to a wholesome diet.
4. Nut butter
Almond butter, peanut butter, or any other high-fat butter can be used to create a tasty snack for before or after a workout and is convenient to carry in your gym bag. Incorporating these nut butter spreads into your diet while following a targeted ketogenic approach can effectively enhance physical performance.
Not only limited to peanut butter, almond, hazelnut, and Brazil nut butter are also popular choices, making it perfect for fueling a run on keto.
Natural nut butter is a convenient option that is both low in carbohydrates and rich in beneficial fats. It can be easily incorporated into a pre-workout keto shake with chia seeds and fats that are high in MCT. It is important, however, to steer clear of brands that contain refined and added sugars.
5. Bulletproof coffee
Bulletproof coffee has been carefully created to cater to the needs of individuals following a ketogenic diet. This particular coffee not only aligns with the keto guidelines but also enhances performance while running, making it ideal for keto-adapted runners, as it provides a steady supply of energy.
Prior to engaging in endurance exercise on the ketogenic diet, it is an excellent option as it provides a fulfilling amount of calories and caffeine, both of which contribute to enhancing athletic performance.
When it comes to effectiveness, the key pairing is caffeine and MCTs, which have the ability to enhance fat metabolism individually, and even more so when utilized together. MCTs contribute to ideal fuel production through ketogenesis, while caffeine further promotes the utilization of fats in muscles, ultimately enhancing overall performance.
Using high-quality, grass-fed butter is crucial for achieving optimal performance from bulletproof coffee, as it is a powerful fuel source for both mental and physical abilities. The quality of butter, being a high-fat dairy product, can vary, with good butters containing higher amounts of MCTs and omega-3 fats, which are essential for maximizing the benefits of bulletproof coffee.
An alternative option is to incorporate either coconut oil or MCT oils into your coffee. Although it deviates from the traditional recipe of “bulletproof coffee,” it achieves the same purpose. The MCT oils contain a higher dosage and potentially deliver more significant advantages. Nevertheless, it remains a potent blend of caffeine and sufficient fats.
6. Yogurt and blueberries
One of the top choices for dietary protein and fat, as well as a beneficial probiotic for promoting gut health, is low-fat Greek yogurt. Additionally, it contains ample amounts of MCTs, vitamins B2 and B12, and various minerals.
For a keto-friendly snack that is effective, mix yogurt with a few blueberries. This will give you high-quality fats, a low carb count, and a calorie source that is light. Additionally, enhance your calorie intake and add more texture by including nuts and seeds.
7. Cream cheese and cultured dairy
Similar to yogurt, cottage cheese and other cultured dairy products can provide energy for successful runs. They are easily digestible, packed with important nutrients and MCTs. Their high protein content is essential for the maintenance of muscles and tendons, which bear the brunt of the strain during running and require proper nourishment.
Running is an excellent resource for enhancing bone and joint well-being as it provides an ideal combination of protein, vitamin D, and calcium needed for optimal bone health and density. This is a significant advantage of running, but it requires proper nutrient support to minimize the potential dangers of stress fractures and joint injuries.
Post-workout snacks such as small pieces of cheddar cheese or Emmental, paired with cured meats, can be utilized as well. These snacks contain electrolytes, protein, and fats that aid in enhancing the recovery process.
8. MCT oil shake
Protein shakes are a viable choice, despite being unable to pair them with carbohydrates as in a regular diet. However, they remain a beneficial option. An ideal choice would be shakes that merge protein powder with either coconut milk and MCT oil or coconut oil. Additionally, on race day, incorporating fresh berries and cocoa powder is highly recommended.
If you want to enhance your workout on a keto diet, these foods possess all the essential qualities. They contain fats that provide quick energy, protein to aid in the maintenance of muscles and tendons, and micronutrients. When you’re pressed for time, opting for a calorie-dense beverage that is easily absorbed is an ideal choice to improve your running performance.
9. Nothing
Engaging in intense exercise during a run can expedite your body’s transition into ketosis. By running on an empty stomach, you may enhance the speed at which your body enters ketosis, as it will rely on burning stored fats for energy.
Importance of Electrolytes for Running on Keto
The significance of electrolytes should never be underestimated as they play a crucial role in regulating muscle chemistry, promoting good health, and managing hydration levels. In the event of an electrolyte deficiency, fatigue will set in more quickly and persist for a longer duration compared to ensuring proper fueling.
These roles become even more significant when following a keto diet. The intake of electrolytes from various food sources will reduce significantly. Typically, people obtain minerals from cereals and other carbohydrate-rich foods. However, omitting these sources increases the likelihood of experiencing an electrolyte deficiency. This is a significant contributing factor to the occurrence of keto flu.
Having a higher electrolyte content is advantageous for food sources in a keto diet. Electrolytes are necessary for running as it requires significant muscle exertion and sweating, resulting in the depletion of essential minerals. Failing to prioritize electrolytes can negatively impact your performance and recovery.
Additional information in a written or spoken statement
People often express concern about the impact of a restrictive diet like keto on their athletic performance. However, it is reassuring to know that running on a keto diet is quite similar to running on a normal diet. Actually, ketogenic diets, with their lower net carbs, can facilitate greater weight loss, better utilization of stored fat, higher ketone levels, and improved overall function.
Keto foods promote the body’s entry into ketosis and the burning of fat, a process it naturally desires while running. Initial weeks of combining running and a keto diet may result in increased tiredness and fatigue, but once you overcome that initial phase, you’ll discover an even higher energy level compared to any other diet.
Ensure that you incorporate a sufficient amount of protein powder, keto bars, or protein shakes into your running routine. Insufficient protein intake on the keto diet can lead to a decline in muscle mass in your body, particularly when engaged in extensive physical activities.
