How Keto Diet Can Help With Your Workout

January 16, 2019 by  
Filed under The Fitness Bug

Understanding how nutrition plays a role in building muscle, getting stronger and shredding away that stubborn belly fat is a key piece in everyone’s fitness journey. Whether you’re bulking up for football or shredding up for a bodybuilding show, you’re going to put your body through hell back and forth with intense training that breaks down your muscles.

Hence, your post-workout nutrition is just as important, if not more important than your pre-workout nutrition! A study in the American Journal of Physiology found that protein intake right after an exercise may be more anabolic than when ingested later.

Getting into the habit of eating protein-dense food, calculating your macros and skipping the Big Mac is a huge sacrifice for the average Joe. If you’re following a Keto diet, or plan on doing so, you’ll notice that it poses a bigger challenge because you’re limited by what you can eat (for a comprehensive list of keto-friendly foods check out this list). But don’t worry, I have you covered!

Aside from bodybuilding purposes, studies have shown that following a ketogenic diet may help with diseases such as diabetes!

In this article, I’ll cover the best keto foods for your pre-workout and post-workout nutrition!

 

Eggs

Keto foods are usually foods that are high in fat, but low in carbohydrates, hence the energy supplied by the food would in a way be burning the fat in the body, too. One of the most famous Keto Food would be eggs. One large egg contains less than 1 g of carbohydrate but is higher in protein, containing 6 g of protein instead.  Consuming eggs before and after a workout can be really good as it could make you feel full and lower your calorie intake throughout the day.

Eggs are extremely versatile as you can make it the star of the dish or incorporate it into other recipes. Baked egg muffins, breakfast casserole, Keto quiche all incorporate eggs as their main ingredient. It’s best if you can incorporate the entire egg as the yellow yolk contains the most of nutrients.

 

Vegetables

Starchy vegetables like potatoes can be high in calories, so you can always opt for cruciferous vegetables instead. Vegetables like cauliflower, broccoli, celery, kale, olives, radish, bell peppers, and asparagus are non-starchy due to the low net of carbohydrates in them! Here’s another tip to detect low-carb vegetables: the sweeter the vegetable taste, like beets, the higher the sugar content, hence the higher net of carbohydrates.

A lot of people feel like vegetables taste awful or tasteless, but if cooked in the right way, it can taste amazing! There are many ways of cooking vegetables to make it taste better and also retain all the amazing nutrients in it!  

Don’t be afraid to get creative! It can be steamed, roasted, grilled, and be incorporated into many dishes, enhancing its flavor! You can even toss them around in some avocado dressing or some olive oil and call it a day! You can try recipes like broccoli cheese soup (another Keto food!), cauliflower Mac and cheese, bacon wrapped asparagus and vegetable stew. Another great thing about these vegetables is that they can be substituted with high carb foods that are usually staples for everyone.

Cauliflower is a great example of this! In many Keto diets, cauliflower is often used as a substitute for rice and potatoes and even as pizza and pie crust! Instead of using starchy food that is high in carbohydrates like flour and rice, cauliflower can serve as a great alternative! You can always try to make spicy cauliflower rice, creamy cauliflower mashed “potatoes”, cauliflower pie crust, cauliflower pizza (with all the great toppings) and many more! Just let the cauliflower whirl in the food processor and you’ll get a perfect base to get creative with!

 

Meat

If you’re a meat lover, fret not. Most meats are keto food! Fatty grass-fed meat are often the best options if you can afford it! Beef, pork, poultry like chicken and duck, mutton are rich in fats and protein which help with building muscles and strengthening connective tissues in your body.  However, you need to be aware of how the meat is processed as it can contain additives and chemicals that can raise the net carbohydrates.

We all love fried chicken here, but in this case, it is not the best Keto food as it is breaded with flour, which is a high carb ingredient! Instead, you can always opt for roasted and grilled chicken which can taste as good, or substitute it with parmesan breading or almond meal! When it comes to recipes, you can always try parmesan crusted chicken, tender keto pork chops, ultimate low carb keto pot roast, spicy Korean BBQ lettuce wrap (very Keto!), bunless turkey burgers (using lettuce as buns!), stuffed chicken, spicy beef keto fajitas and many more!

You can combine other keto foods like vegetables, avocado, cheese with meat and also cook it with olive or coconut oil, which are Keto foods too! If you want more flavor, you can always cook your meat with ghee, which is clarified butter made from cow’s milk and is rich in fat and definitely a Keto food!

 

Smoothies

Other than cooking, you can also opt for drinks instead as a post-workout recovery! Lattes and smoothies with keto ingredients are not only tasty, but it is good for your health too! Unsweetened coffee and tea are actually keto foods, and these staples can be incorporated in almost any drink! Just add a scoop of protein powder also can be a good drink pre and post workout! Matcha lattes are a cult favorite, as not only it is filling, it also aids with weight loss and also brain health too! Using almond or coconut milk in substitute for normal milk would not only add in more benefits but it is also dairy free, so those who are lactose intolerant can also try it! You can make it hot or iced, and it will still taste good!

If you’re not a fan of matcha, you can always go for classic vanilla or even pumpkin spiced lattes! You can also try keto smoothie recipes like PB & J smoothie, creamy triple chocolate keto shake, and açaí almond butter smoothie! If you are opting for a more nutritious drink, you can always try the citrus keto green smoothie.

 

Take-Home Message

To summarize, keto foods are usually the food that you consume and love! You should not be afraid to try out the ketogenic diet as it is medically proven and does not limit you to any boring routine!

 

References

Biolo, G., Tipton, K., Klein, S., & Wolfe, R. (1997). An abundant supply of amino acids enhances the metabolic effect of exercise on muscle protein. American Journal Of Physiology-Endocrinology And Metabolism, 273(1), E122-E129. doi: 10.1152/ajpendo.1997.273.1.e122

 

Al-Khalifa, A., Mathew, T., Al-Zaid, N., Mathew, E., & Dashti, H. (2009). Therapeutic role of low-carbohydrate ketogenic diet in diabetes. Nutrition, 25(11-12), 1177-1185. doi: 10.1016/j.nut.2009.04.004

 

Alvizouri-Muñoz, M & Carranza-Madrigal, Jaime & E Herrera-Abarca, J & Chávez-Carbajal, F & L Amezcua-Gastelum, J. (1992). Effects of avocado as a source of monounsaturated fatty acids on plasma lipid levels. Archives of medical research. 23. 163-7.

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