Nutrition is a vital part of any training program. After all, food is the fuel that your body needs to push its physical limits. Carbohydrates have traditionally been seen as the most vital energy source for just any kind of activity. For example, marathon runners were taught to do carbo-loading before a race to make sure that they have enough in the tank to prevent bonking. However, new nutrition philosophies are challenging this and getting a lot of attention among athletes. For example, the ketogenic diet calls for high-fat, low-carb intake. Proponents say that fat is a more steady and long-lasting fuel source so making the body more efficient at fat-burning is beneficial. Let’s look deeper into the relationship between keto and exercise.
Aerobic Exercise
Aerobic exercises are low-intensity activities that last for a long time. These generally last longer than 30 minutes such as long runs and rides. A person should have no trouble breathing and may even carry a conversation throughout. They are performed at a slow pace to promote endurance while preventing the heart rate from spiking too much. The body depends more on fat as fuel during these exercises so going keto is popular among endurance athletes such as ultramarathon runners and Ironman triathletes. They claim to feel better towards the end of races as they avoid sugar spikes and crashes. They can keep going at a steady clip without succumbing to fatigue.
Anaerobic Exercise
Keto and exercise are high-intensity activities that last for a short period. Because of how hard the body works, it cannot be sustained for a long period. Examples include circuit training, heavy lifting, and sprinting. These require carbohydrates for fueling so a standard ketogenic diet is unlikely to suffice. Athletes who want to get the benefits of keto while maintaining good performance during training and games should adjust their diet to fit their needs.
Making the Right Adjustments
Some experts suggest that carb intake should be timed carefully to maximize performance during anaerobic activities. In particular, carbohydrates should be consumed about an hour before and after exercise. This should provide enough time for the body to absorb the nutrients and get them ready for utilization. With the right timing, there will be no need to increase the amount of carbs taken throughout the day. The body will be able to use it as intended.
Before going on a ketogenic diet, be sure to consult your doctor about its possible effects on your health and wellness given your current fitness and existing conditions.