Keto for Running: How to Fuel Up

The ketogenic diet has become increasingly popular in recent years due to its potential benefits.

However, for runners and other endurance athletes, the idea of restricting carbohydrates to the extent required by a ketogenic diet may seem counterintuitive.

After all, carbohydrates are the primary fuel source for high-intensity exercise. Nevertheless, with the right approach, a ketogenic diet can be compatible with running and other forms of endurance training.

Let’s find out how:

Understanding the Ketogenic Diet

The ketogenic diet is a high-fat, moderate-protein, and low-carbohydrate diet designed to induce a state of ketosis, where the body primarily relies on fat as its fuel source instead of carbohydrates. In ketosis, the liver converts fat into ketones, which are then used by the body as an alternative source of energy.

Benefits and Challenges of Keto for Runners

One of the primary benefits of a ketogenic diet for runners is improved fat adaptation. By training the body to use fat as fuel, runners can enhance their endurance and reduce their reliance on carbohydrates during long-distance events. Additionally, the keto diet has been shown to have anti-inflammatory and antioxidant effects, which can aid in recovery and reduce the risk of injury.

However, there are also challenges to adopting a ketogenic diet for runners. Restricting carbohydrates can lead to a decrease in glycogen stores, which can negatively impact performance during high-intensity exercise. Additionally, some runners may experience symptoms such as fatigue, brain fog, and decreased energy levels during the initial phase of transitioning to a ketogenic diet.

How to Fuel Up for Running on Keto

To successfully fuel up for running on a ketogenic diet, runners need to pay close attention to their macronutrient intake. As carbohydrates are restricted, it’s important to increase the intake of healthy fats and adequate protein to maintain muscle mass.

Aim to get 70-80% of your calories from healthy fats, such as avocados, nuts, seeds, and fatty fish. Incorporate moderate amounts of protein from sources such as grass-fed beef, poultry, and eggs. Choose low-carbohydrate vegetables such as spinach, broccoli, and cauliflower to meet your micronutrient needs.

Before a run, aim to consume a small meal that includes a moderate amount of protein and healthy fats to provide sustained energy. During long-distance events, consider incorporating sources of exogenous ketones, such as ketone esters or ketone salts, to maintain energy levels.