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  • Writer's pictureZac Zuspann

Keto for Gains? The Keto Diet for High-Intensity Exercise and Strength Training: Pros and Cons


The ketogenic diet, or keto diet, has gained popularity as an effective weight-loss and health-improvement strategy. It revolves around significantly reducing carbohydrate intake and increasing the consumption of healthy fats and moderate protein. For individuals who actively participate in high-intensity exercise and strength training, adopting the keto diet can be a controversial decision due to its unique impact on the body's energy systems and performance. In this blog post, we will explore the pros and cons of the keto diet specifically for those engaging in intense physical activities and strength training.

Before we dive in, it is really important to understand that there is NO SINGLE PATH TO NUTRITION GLORY. An approach that works for one person may be a poor fit for another. We do believe in certain principles that apply to everyone (find these at the bottom), BUT every individual's approach to nutrition will be slightly different. The goal is to find what works and is sustainable for you!

Pros of the Keto Diet for High-Intensity Exercise and Strength Training:

Improved Fat Utilization: The primary benefit of the keto diet for exercise enthusiasts is its ability to train the body to burn fat for fuel more efficiently. During high-intensity workouts, fat stores become an essential energy source when glycogen (from carbohydrates) levels are depleted. With prolonged adherence to the keto diet, the body becomes more adept at tapping into fat reserves, which can be advantageous for SPECIFICALLY for endurance activities.

Steady Energy Levels: Supporters of the keto diet argue that it promotes stable blood sugar levels, avoiding energy spikes and crashes often associated with high-carbohydrate diets. This can lead to sustained energy during longer, aerobic workouts and potentially reduce the need for frequent refueling.

Reduced Inflammation: Some studies suggest that the keto diet may help in reducing inflammation markers in the body. This could be beneficial for individuals engaging in intense exercise, as inflammation is a common side effect of strenuous workouts.

Appetite Suppression: The high-fat and protein content of the keto diet may lead to increased satiety and reduced hunger, making it easier for some individuals to maintain a caloric deficit, which is essential for weight loss and body composition goals.

Cons of the Keto Diet for High-Intensity Exercise and Strength Training:

Limited Glycogen Stores and Energy Availability: Carbohydrates are the body's primary source of energy for high-intensity exercise and strength training. On a keto diet, glycogen stores are reduced due to the low carbohydrate intake, potentially leading to decreased performance and fatigue during intense workouts. Glycogen is stored in muscles and liver, and its availability affects performance during resistance training. With lower glycogen levels on a keto diet, some individuals might experience reduced energy levels and stamina during intense workouts. This could potentially hinder their ability to lift heavy weights and perform at peak intensity.

Reduced Power Output: High-intensity exercises that require short bursts of power, such as sprints or heavy lifting, rely heavily on glycogen for optimal performance. Without sufficient glycogen, individuals may experience reduced power output and diminished exercise capacity.

Adaptation Period: When transitioning to the keto diet, individuals often experience a period known as the "keto flu." During this phase, they may feel fatigued, experience headaches, and have reduced exercise performance until their body adapts to using fat as the primary fuel source.

Nutrient Deficiencies: The restrictive nature of the keto diet can make it challenging to obtain certain essential nutrients, such as vitamins, minerals, and fiber, which are important for overall health and athletic performance.

Hormonal Effects: Carbohydrates play a role in regulating insulin levels, which are important for nutrient uptake and protein synthesis in muscles. On a keto diet, insulin levels tend to remain lower due to reduced carbohydrate intake. While this can be advantageous for fat loss, it may also impact the body's anabolic response and muscle-building potential.

Recovery: Carbohydrates play a role in promoting glycogen repletion and reducing post-workout inflammation. By limiting carbohydrate intake, the keto diet may not optimize the body's natural recovery processes after intense strength training sessions. This can lead to delayed recovery and increased muscle soreness.

Overall Thoughts

The keto diet can be a polarizing choice for individuals engaged in high-intensity exercise and strength training. While it offers potential benefits, such as improved fat utilization and reduced inflammation, there are notable drawbacks, including limited glycogen stores, reduced power output, and an adaptation period. My OPINION is that Keto style diets can be beneficial for ENDURANCE athletes (triathlete, marathoner, etc) due to the nature of their sport, BUT it likely is not a great choice for those who lift weights and use high intensity training.

Some individuals may experience success in gaining muscle and recovering from hard strength training on the ketogenic diet, but it is essential to consider the potential challenges associated with this dietary approach. Limited glycogen availability, reduced energy levels, and potential hormonal effects might impact performance and recovery during intense workouts. Additionally, you may want to consider targeted carbohydrate intake around workouts to optimize performance and recovery.

Athletes considering the keto diet should weigh these pros and cons carefully and consult with a qualified healthcare professional or registered dietitian to determine if this dietary approach aligns with their fitness goals and individual needs. As with any diet, individual results may vary, and a personalized approach is key to achieving long-term success in both athletic performance and overall well-being.


Nutrition can be confusing and it is an individual journey with lots of possible variance, but we do believe there are nutrition principles that apply to everyone!


  • We KNOW that nutrition, sleep, exercise, social interaction, and mental/emotional state are interconnected and have powerful effects on one another. Therefore, we respect the circle and depend on positive habits to naturally influence other areas of our life


  • Protein is crucial for muscle repair and growth, and it should be a vital component of all nutrition approaches


  • We believe in eating real, nutrient dense foods as much as possible.


  • Drink water as your primary beverage


  • We believe that significant and lasting change is anchored in ‘WHY.’ Establishing this immediately and revisiting it often is vital to success.

  • Find an approach that keeps you OFF the roller coaster of dieting. Focus on habits you can realistically maintain!

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