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How the Keto Diet Impacts Workout Recovery | The Doctor Weighs In
By: Sofia Norton
Are carbohydrates necessary for workout recovery or can a fat-fuel diet be just as good?
A widely held belief is that we absolutely need carbohydrates for successful workout recovery. The reasoning behind this is that carbohydrates help replenish glycogen. They also spike insulin which supports muscle protein synthesis. If that is the case, does that mean that low carb diets like the keto diet are detrimental to workout success?
Why carbohydrates are recommended?
After a tough workout, your glycogen stores become depleted. In case you are not familiar: glycogen is carbohydrate stored in muscle tissue. It fuels much of your workouts.
Traditional sports nutrition advice says we need to replenish that lost glycogen as soon as possible. Failing to do so is bound to slow down your recovery.
More specifically, taking carbohydrates within a couple of hours after vigorous training is believed to:
- Replenish muscle glycogen
- Spike insulin which is an important anabolic hormone
- Increase water content within muscle tissue
- Lower levels of cortisol, a catabolic hormone
