Carnivore Diet and Exercise: Optimising Performance
The carnivore diet, a dietary approach centred around animal products, has gained popularity for its potential benefits, including weight management and improved metabolic health. However, many athletes and fitness enthusiasts wonder how to effectively combine this diet with exercise to optimise performance. This guide provides a comprehensive overview of how to fuel your workouts, enhance recovery, and tailor the carnivore diet to different types of physical activity.
Fuelling Your Workouts
One of the initial concerns when transitioning to a carnivore diet is whether it can provide sufficient energy for workouts. The body primarily uses glucose (from carbohydrates) and fatty acids (from fats) as fuel. On a carnivore diet, your body shifts towards using fat as its primary fuel source, a process known as ketosis.
Understanding Fat Adaptation
Fat adaptation is crucial for sustained energy levels during exercise on a carnivore diet. It takes time for your body to become efficient at utilising fat for fuel. Initially, you might experience a dip in performance as your body adjusts. This period, often referred to as the "keto flu," can involve fatigue, brain fog, and decreased exercise capacity. However, with consistent adherence to the diet, your body will adapt, and you should regain and even surpass your previous performance levels.
Pre-Workout Fuelling
Fat is your friend: Prioritise fat intake before workouts. Good options include fatty cuts of meat like ribeye or salmon. The fat provides a slow-releasing energy source that can sustain you through your training session.
Protein for muscle support: Include a moderate amount of protein to support muscle function. Leaner meats like steak or chicken can be suitable choices.
Timing is key: Experiment with the timing of your pre-workout meal. Some individuals prefer eating 1-2 hours before exercise, while others find it better to eat closer to their workout. Find what works best for your digestion and energy levels.
Intra-Workout Fuelling
For shorter workouts (less than 60 minutes), intra-workout fuelling is usually unnecessary on a well-formulated carnivore diet. However, for longer or more intense sessions, consider the following:
Electrolytes: Supplementing with electrolytes, particularly sodium, potassium, and magnesium, can help maintain hydration and prevent muscle cramps. These are lost through sweat and are crucial for nerve and muscle function. Bone broth is a natural source of electrolytes.
Consider Bone Broth: Sip on bone broth during long workouts to replenish electrolytes and provide collagen, which can support joint health.
Post-Workout Fuelling
Post-workout nutrition is vital for recovery and muscle repair. Focus on consuming protein and fat to replenish glycogen stores (albeit to a lesser extent than on a carbohydrate-rich diet) and support muscle protein synthesis.
Prioritise Protein: Consume a high-quality protein source like steak, eggs, or ground beef. Protein is essential for repairing damaged muscle tissue and promoting growth.
Don't Fear Fat: Include healthy fats to replenish energy stores and support hormone production. Fatty cuts of meat, tallow, or bone marrow are excellent options.
Consider Organ Meats: Organ meats like liver and kidney are nutrient-dense and can provide essential vitamins and minerals that support recovery. If you're unsure about incorporating organ meats, learn more about Carnivorediet and our services to help you get started.
Optimising Recovery
Recovery is just as important as fuelling when it comes to optimising performance. The carnivore diet can support recovery through its anti-inflammatory properties and nutrient density.
Protein Intake
Adequate protein intake is paramount for muscle repair and growth. Aim for at least 1 gram of protein per pound of body weight, especially if you are engaging in intense training. Distribute your protein intake evenly throughout the day to maximise muscle protein synthesis.
The Role of Fat
Healthy fats play a crucial role in hormone production, including testosterone, which is essential for muscle growth and recovery. Prioritise saturated and monounsaturated fats from animal sources.
Minimising Inflammation
The carnivore diet is naturally anti-inflammatory due to the elimination of processed foods, sugars, and plant-based compounds that can trigger inflammation. Reducing inflammation can accelerate recovery and reduce muscle soreness.
Prioritising Sleep
Sleep is crucial for recovery. Aim for 7-9 hours of quality sleep per night. Create a consistent sleep schedule and optimise your sleep environment by making it dark, quiet, and cool.
Active Recovery
Incorporate active recovery days into your training schedule. Light activities like walking, swimming, or yoga can improve blood flow and reduce muscle stiffness. If you have any concerns or specific health conditions, consult with a healthcare professional before making significant dietary changes. You can also check frequently asked questions for more information.
Hydration Strategies
Proper hydration is essential for optimal performance and recovery, regardless of your diet. On a carnivore diet, it's even more crucial to pay attention to your hydration levels.
Water Intake
Aim to drink plenty of water throughout the day. A general guideline is to drink half your body weight in ounces of water. For example, if you weigh 150 pounds, aim for 75 ounces of water per day. Adjust your intake based on your activity level and climate.
Electrolyte Balance
As mentioned earlier, electrolytes are crucial for maintaining hydration and preventing muscle cramps. Supplement with electrolytes, especially during and after workouts. Bone broth, Redmond Real Salt, and electrolyte supplements are good options.
Monitoring Hydration
Pay attention to the colour of your urine. Pale yellow urine indicates adequate hydration, while dark yellow urine suggests dehydration. Monitor your thirst levels and drink water throughout the day, even if you don't feel thirsty.
Considerations for Different Exercise Types
The carnivore diet can be adapted to various types of exercise, but some adjustments may be necessary depending on the activity.
Endurance Training
Endurance athletes may require a longer adaptation period to become fully fat-adapted. During long-duration activities, consider supplementing with electrolytes and potentially small amounts of easily digestible animal fats like tallow or ghee.
Strength Training
Strength training relies heavily on protein for muscle repair and growth. Ensure you are consuming adequate protein to support your training goals. Creatine supplementation can also be beneficial for increasing strength and power.
High-Intensity Interval Training (HIIT)
HIIT workouts require quick bursts of energy. While fat adaptation can provide sustained energy, some individuals may benefit from consuming a small amount of easily digestible protein before HIIT sessions. Experiment to see what works best for you.
Monitoring Your Performance
Tracking your performance is essential for determining whether the carnivore diet is supporting your exercise goals. Monitor the following:
Strength and Power
Track your strength and power output by measuring your lifts, sprint times, and jump heights. Look for improvements over time as your body adapts to the diet.
Endurance
Monitor your endurance by tracking your running distance, cycling time, or swimming laps. Pay attention to your perceived exertion levels and heart rate.
Body Composition
Track your body composition by measuring your weight, body fat percentage, and muscle mass. The carnivore diet can often lead to improvements in body composition, such as reduced body fat and increased muscle mass.
Energy Levels
Pay attention to your energy levels throughout the day. A well-formulated carnivore diet should provide sustained energy without the crashes associated with carbohydrate-rich diets.
Adjusting Your Diet for Exercise Goals
The carnivore diet is not a one-size-fits-all approach. You may need to adjust your diet based on your individual needs and exercise goals.
Experimentation is Key
Experiment with different food choices, meal timings, and supplementation strategies to find what works best for you. Pay attention to how your body responds and make adjustments accordingly.
Listen to Your Body
Your body is the best guide. Pay attention to your hunger cues, energy levels, and recovery times. Adjust your diet and training based on your individual needs.
Seek Professional Guidance
Consider working with a qualified healthcare professional or registered dietitian who is knowledgeable about the carnivore diet and exercise. They can provide personalised guidance and help you optimise your diet for your specific goals. Remember to always consult with a healthcare professional before making significant dietary changes. You can learn more about Carnivorediet and what we offer for personalised support and guidance on your carnivore journey.