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August 14, 2020

One of the more common issues that keto dieters have is what to eat post workout especially focusing on carb timing and if they will be kicked out of ketosis. There's this faulty logic that a keto diet means zero carb coming in.

Exercising on keto can be a challenge but its not impossible. Remember, your performance during your workout is the goal, not just to have a workout and sweat.

Can I Have Carbs On Keto Post Workout?

 


Yes, as a matter of fact you can. it is not uncommon to see high or normal ketone levels of hard training athletes after they’ve consumed 200-300 grams of carbohydrates on ketosis.

They stay in ketosis when eating large amount of carbs. That’s possible since once you are in a state of ketosis and producing ketone bodies, if you are training hard and eating carbohydrates, those carbohydrates will go to replenishing muscle glycogen.

I understand that a lot of people follow traditional and out dated ketogenic diet advice but once you are in ketosis and training hard daily, you can eat carbohydrates AND get all the advantages of a ketogenic diet.

If you are exercising on a regular basis, especially if you are training with different modalities similar to crossfit or triathletes, then post workout is the ideal time to have carbohydrates. Exercise increases GLUT-4 receptors, a protein that increases glucose transport. Your carbohydrates will be used more effectively.

There are two options for a high level keto post workout

1) You can take advantage of the unique post workout carb benefits and have the bulk of your starches within an hour or so. You can also consume some carbs in your keto pre workout diet as well.

2) You can delay your post workout carbs until your final meal of the day. There are a few benefits of doing this.

-You’ll be in the highest fat burning “mode” possible since you’ll be running on your normal diet of protein, fats and ketones.I’m not entirely convinced that there’s a disproportionate advantage here over eating your carbs post workout but it has some additional advantages including improved sleep and increased relaxation at night due to spiking blood sugar levels.

Keto Post Workout Without Carbohydrates.

If you’re hell bent on not having carbohydrates that’s fine but just know that your recovery and performance may be impaired. If you want to avoid carbs for fear of being kicked out of ketosis then I’d suggest a high fatty meat post workout. Something like a pork or grass fed beef cooked in grass fed butter. Either of those will be fine options.

The goal, as always, is to increase muscle recovery and allow you to perform at a high level consistently. Remember, nutrition isn’t one size fits all. You can have carbohydrates post workout after a hard training day then eat minimal the next day when you aren’t training as hard. One day at a time. Nail your keto pre workout and focus on quality nutrition post workout and you'll set yourself up for success.