After you’ve been doing keto for a long time and you’re fully fat-adapted, you may find that it’s easier to get through tough workouts than it was when you relied on carbs as your main fuel source. However, in the initial stages, you may notice that you don’t have enough energy to complete your workouts. Or you may be able to get through the workouts, but not with as much effort and power as you’d like.
If you’re noticing a lack of strength or endurance during high-intensity exercise, try to time your higher-carb meals around your workout times. The carbs will give you an immediate source of energy that can fuel your muscles and help you get through your exercise. And since you’re using up the glucose as fuel to get through your workout, it never gets converted to glycogen or stored as fat.
That doesn’t mean that you should eat a ton of carbs, but if you do have a meal that’s higher in carbs than the others, try to time it for one to two hours before you work out. If you don’t like to exercise after a meal, or the timing is off, you can also fit in a higher-carb snack, like a small amount of Greek yogurt with a handful of berries. One of the best yogurts for a keto diet is the Fage Total 5% Plain Greek Yogurt. It has 12 grams of fat, 20 grams of protein, and 7 grams of carbs per 1-cup serving.