The relationship between keto and exercise is complex and depends heavily on the type of training. Once fat-adapted, many athletes find their performance equal or superior to their carb-fuelled training.
Fat-adapted endurance athletes can access virtually unlimited fat stores for fuel. Ultra-distance runners, cyclists, and triathletes often thrive on keto once the adaptation period is complete (typically 6–12 weeks).
Short, explosive efforts (sprinting, heavy lifting) rely on glycolytic pathways that require glucose. Some keto athletes use targeted keto (eating 20–30g fast carbs immediately before high-intensity sessions) to address this.
Building muscle on keto is possible but requires adequate protein and sufficient caloric intake. Many bodybuilders use cyclical keto (carb refeed once or twice per week) for muscle building.
Post-workout, prioritise protein and hydration. Our keto beverages — including protein shakes and bone broth — support recovery. Our keto breakfast recipes work well as post-morning-workout refuels too.