Working out in Ketosis

First, it’s important to note that the traditional view of fat loss — eating less and exercising a lot more often with long hours of cardio — is outdated and unsustainable.

Type of Exercise

Nutritional needs vary depending on the exercise type performed. Workout styles are typically divided into four types: aerobic, anaerobic, flexibility, and stability.

Carbs, Exercise, and Keto

When you’re working out on keto, the intensity is vital:

• During low- to medium-intensity workouts (aerobic exercise), the body uses fat as its primary energy source.
• During high-intensity workouts (anaerobic exercise), carbs are usually the main source of energy.
  

  Targeted Ketogenic Diet and Athletic Performance

  If you prefer higher intensity exercise (like sprinting or weightlifting) and enjoy working out more than three times a week, you may want to consider adjusting your keto diet to fit your carb needs. Sticking to the standard ketogenic diet won’t likely be enough in your case.

Health Benefits of Exercising in Ketosis

It might seem like ketosis is a hindrance to long-term exercise performance, but it has shown to provide significant benefits.

In one recent study, during a three-hour run, 2-3 times more fat was burned was seen in ultra-endurance athletes who ate low-carb for an average of 20 months versus those following a high-carb diet.