Are you on the keto diet? If so, then it’s important to make sure you’re eating foods that will help you stay in the state of ketosis. A low-carb and high-fat diet can help to ensure your body is getting energy from fat instead of carbs. Mealtimes are always important. After doing workouts when you lose things like water, electrolytes, and carbs. This can might seem like a problem if you’re on the keto diet since you’re supposed to eat low-carb food. The only exception is a version for athletes that lets your blood sugar spike a little before workouts. Keto post-workout foods are a different story.
When on the keto diet, your post-workout meals still follow the goal of eating low-carb and high-fat foods. It includes eggs, avocado, greens, fish, and protein bars. These might be surprising since many of them are high in fat and moderate in protein. It’s important to know why you should take this approach instead of focusing on carbs. That might seem logical since you’re burning tons of them in a high-intensity workout. However, the main goal is to pick foods that best replenish your body and boost muscle recovery. These are both important goals to maintain good health.
The Keto Diet and Protein
If you want to build lean muscle mass, then it’s necessary to get enough protein. That should be from different meat and vegetable sources. Another important issue is preserving muscle tissue. This is one of the benefits of a low-carb/high-fat diet like the ketogenic diet.
How can ketones help? These are produced by the liver and can become a second energy source when you’ve burned up all your calories from food. More specifically, your body stops making the blood sugar known as glucose. You’ll instead get energy from ketones.
What happens when your body is low on carbs? When that takes place, it burns fat and saves muscle. During this process, the protein helps to promote muscle growth and recovery, which are critical after workouts.
Interestingly, the human body is programmed to get food from fat during the time of famine. Your muscles can stay strong, even when you don’t eat for a long time. That’s because fatty acids team up with ketones in the blood to provide energy.
Low blood sugar offers various benefits. It helps with losing fat while saving muscle. Your muscles get a “message” that they should grow and recover.
Various studies show that the keto diet can help with building muscle and burning fat. That includes ones in which a high-fat diet produced better results than high-carb diets.
What’s the problem with carbs? Many people have the wrong idea that insulin is critical for building muscle. You’ll need some for muscle recovery, for example, but not a lot of it.
The bottom line is when you want to build muscle and recover fast, you don’t need lots of carbs. You only need higher levels of fat and protein. It is enough to reach your strength and fitness goals.
Top Keto Post Workout Foods
Here are some of the best foods to eat after your workout and why:
1. Whey Protein
Whey is one of the two proteins found in milk. The other is casein. Another benefit is it contains all 9 amino acids that the human body has to get from food.
One of the benefits of this post-workout food is it contains the amino acid leucine. This one is needed for building lean muscle mass.
Various studies show that whey is better than carbs for strength and muscle recovery. That is solid proof that after workouts, you should consider focusing on protein vs. carbs.
These foods are already keto-friendly. It is especially true in the case of fatty meats/fish like rib eye or salmon.
These are good options because they’re complete proteins. As a result, you’ll be getting all the “essential” amino acids, which your body doesn’t produce. It is important because some foods don’t have this feature, so they’re not “complete proteins.”
3. Protein Bars
If it’s tough to get to some grilled fish or steak after your workout, then considers protein bars. When you pick them to watch out for additives and especially white sugar. It boosts the carbs and makes the protein bars less keto-friendly.
This is one of the best fruits in terms of good fat. You can enjoy a fresh avocado, or other ways liked broiled. This food has a net carb of 3 when the fiber is subtracted.
It seems that Popeye must have known about the benefits of greens. Canned spinach isn’t the best option but greens can certainly provide tons of benefits for post-workout.
This food is loaded with different nutrients. It’s easily one of the best foods if you want to get your micronutrients. That includes magnesium, which is important for helping your body function properly.
Keto Post-Workout Recovery Tips
Here are some tips to speed up muscle recovery after a workout:
- Drink more water. It helps to rehydrate your body. It also removes toxins that can cause a lot of health issues you’ll want to avoid. Water can also benefit muscles. When exercising, make sure to drink a few liters more to help your body function better.
- Ice sore muscles. If you have sore muscles, then use ice to help soothe them. Apply it for 20 minutes to help speed up the recovery process.
- Take Aspirin. Make sure not to make this a regular habit since studies show it could be dangerous. If you have sore muscles after workouts, then these OTC medicines can help with recovery.
- Get enough sleep. How much do you need? It depends but generally 7-8 hours is enough. Sleep is important, even if you’re not doing workouts. If you are, then your muscles need to have enough time to heal. Never think that 4 to 5 hours is enough sleep.
- Get a massage. This is a good option to help reduce muscle pain and other benefits. It’s even a good idea to get a massage right after a tough workout. It will help to prevent possible issues later on related to muscles.
- Stretch before workouts. Make sure to do stretching not only before your workout but also afterward. This can be very helpful between the workout session. Stretches can help to keep the muscles activated. That, in turn, can help to prevent various muscle tissues after a workout.
- Apply muscle creams. There are various topical creams on the market. They can help to relax your muscles and reduce pain. That, in turn, can speed up the recovery process after a tough workout.