Keto and Exercise
Here is a question I get all the time!
“Is it possible to work out and exercise without eating carbs?”
The answer is yes! It all goes back to science, research and how the body works, so let’s break it down.
When you first start keto, some high-intense exercises aren’t ideal because your body needs time to adjust to a new fuel source: Fat.
So as you know, the body will use glucose as its main fuel source by default.
A portion of the glucose that isn’t burned immediately is converted to glycogen and stored primarily in the liver and muscles for future use (the rest is converted to triglycerides and stored in your fat cells). When you are working out, this stored glycogen provides fuel for the body as needed.
When your body enters ketosis, it is able to access stored fat for energy and rely less on glycogen as a fuel source when exercising.
Because of your ability to use your own body fat efficiently for fuel while on the ketogenic diet, you won’t need to tap into glycogen stores that often.
So what does all this mean? It means that your body doesn’t need carbs to be able to exercise effectively. Instead, it will find a way to use what it already has as an energy source to ensure that you have successful workouts.
So during your Keto – Adaptation phase, when you’re not quite ready to fully use ketones for energy, low-intensity activities and workouts are perfect for Keto beginners. Exercises like walking, hiking, yoga, and easy weight lifting are great.
This Keto- Adaptation shift, however, takes about two to three weeks for most people.
During this adaptation period, you may experience the keto flu. This is the body transitioning from glucose for energy to fat. During this time you may feel a little fatigued, have some short term sleep issues, irritability, and other side effects in the early stages while adapting.
The Keto flu may occur for several reasons:
Adapting to fat as energy naturally takes time. Carb withdrawal, has similar symptoms as caffeine withdrawal. These factors will resolve on their own within the first week or two.
Naturally, these symptoms will impact your exercise plan.
You may feel fatigue during the first few weeks on keto, or have a harder time recovering from workouts. The great thing is if you are using Exogenous Ketones they will help resolve the transition of Ketosis faster and the Keto flu will be minimal.
The good news is: while you adapt to Keto, you can still benefit from exercise.
Once you get keto-adapted, you body will not need extra glucose and will be using ketones and fat for energy. However, you may need to add carbs for explosive exercise actions.
Failing to move your body and spending too much time in a sedentary state can lead to health issues and weight gain. Your body needs to move, and when you don’t move it, your risk for disease increases.
That means living an active lifestyle with movement.
Daily physical movement is a great way to support metabolic function, improve digestion, lift your mood, and boost your energy. The great news is that you don’t need to spend hours a day to see results.
Here are some great exercises suggestions see what best fits you!
There are many kinds of exercises at varying levels of intensity.
Powerful, short-burst exercises are glycolytic — meaning they require glucose as fuel — and include high-intensity interval training (HIIT), Crossfit-style weight training, and “boot camp” classes at your local gym.
Once you’re keto-adapted, you should be able to handle and benefit from HIIT training.
That’s because keto-adapted people can preserve muscle glycogen — the storage form of glucose for use during intense exercise.
But during your keto-adaptation phase, when you’re not quite ready to fully use ketones for energy, low-intensity activities like hiking, yoga, and easy weight lifting will be better for you.
Low-impact workouts can help with weight loss, fat burning, strength, body composition goals, and recovery as you lower your carb intake.
#1: Lighter Cardio
Some aerobic exercises are great for keto beginners, provided you keep them low-intensity (40-50% of your max heart rate),.
These cardiovascular exercises are great for easing into keto while you transition into keto:
+ Go for refreshing walk or hike in the morning or evening with your family, your friends, or your dog.
+ Park in the farthest spot from the entrance.
+ Take the stairs instead of the elevator.
+ Pace around while talking on the phone.
+ Go to a yoga or Pilates class.
+ Play with your kids.
+ Stretch and do yoga poses while watching TV.
+ Swimming
+ Biking
+ Rowing
+ Lower settings on cardio machines
#2: Shorter, High-Intensity Workout: 3 or 4 days a week, focus on 30 minutes of high-intensity workouts and some resistance training
+ Sprint intervals
+ HIIT workouts
+ Dance cardio
+ Swimming
+ Cycling
+ Running
– An easy, high-rep low-weight lifting program tends to work best for Keto beginners.
#3: Balance and Flexibility
You should incorporate balance and flexibility into your routine to prevent injury, improve range of motion, and activate your core, such as:
Yoga
Pilates
Contrary to conventional wisdom, you don’t need carbs to build muscle.
Whether you’re fully keto-adapted or not, eating adequate protein and having ketones in your blood helps you maintain lean mass and build strength.
That’s it! A simple and straightforward approach to fitness. The secret to success is to make sure you’re doing the type of exercise that you and your body love. If you hate your workout, it’s going to be a lot more difficult to maintain consistency.
The muscle-sparing effect of ketogenic diets will help you preserve and build lean mass.
Pick a routine that works for you and your goals. Variation is great for some people, while others enjoy doing the same type of exercise every day. Try different approaches to see what works best for you and what you can really stick to.
A few tips to go over before your workout
1. Makes sure you are cleared to work out or do physical activity by your physician.
2. Stretch before and after you exercise to reduce injury.
3.Drink plenty of water, especially if you are sweating. Add a pinch of pink Himalayan salt to balance your electrolytes.
4.If you’re in serious pain, don’t force yourself to work out. Seek the advice of a medial professional. You can expect some soreness the first few weeks of any exercise regime. It should slowly resolve as your body tolerates it.
5.Take Epsom salt baths after you work out. Epsom salts are anti- inflammatory and detoxifying.
6.Change your perspective. Look at exercise as a celebration of your body’s ability to to be alive and move, not something that you feel forced to do or dread doing.
7. Make sure to include rest days and get enough sleep
Check out this video on Ketones and Exercise
https://m.youtube.com/watch?
Watch for more blogs on fitness, triathlon and how Keto / Low Carb, Ketones affect Athletic Performance.