Learning the Truth About – Is Keto Good for Runners?

keto and running

The ketogenic diet, often referred to as the keto diet, is a low-carbohydrate, high-fat eating plan that has gained significant popularity in recent years. Originally developed as a therapeutic diet for epilepsy, it has garnered attention from various communities, including athletes and runners.

Many runners have been intrigued by the potential benefits of the keto diet, such as improved endurance, enhanced fat-burning capacity, and stable energy levels. However, it is essential to explore the science and considerations behind this diet to determine if it is truly suitable for runners.

Let’s find out the answer to the question: is keto good for runners? And together, let’s learn more about this healthy diet scheme.

Understanding the Ketogenic Diet

The ketogenic diet focuses on drastically reducing carbohydrate intake and replacing it with high amounts of dietary fat. By minimizing carbohydrates, the body enters a metabolic state called ketosis, where it relies primarily on fat for fuel instead of carbohydrates. 

This shift in metabolism has implications for energy production and utilization within the body. When carbohydrate intake is restricted, the body’s glycogen stores become depleted. 

As a result, the liver begins converting fats into ketones, which serve as an alternative fuel source for the body and brain. The body becomes efficient at utilizing these ketones for energy, leading to a state of ketosis.

The keto diet typically involves consuming high amounts of healthy fats, including avocados, nuts, seeds, and oils. Moderate protein intake is encouraged to maintain muscle mass and prevent muscle breakdown. 

Carbohydrates are significantly limited, typically 20-50 grams per day, primarily from non-starchy vegetables.

Potential Benefits of Keto for Runners

While the ketogenic diet has gained attention for its potential benefits, it is crucial to delve deeper into the relationship between keto and running and how it impacts runners. 

Here’s a look at some of the diet’s benefits to runners:

  • Fat Adaptation and Enhanced Fat-Burning

One of the primary benefits of the keto diet for runners is the concept of fat adaptation. By training the body to rely more on fats for fuel, runners can tap into their abundant fat stores, enhancing their fat-burning capacity during exercise. 

This can be particularly beneficial for endurance athletes who rely on sustained energy over long distances. Numerous case studies and athlete testimonials have shown significant improvements in endurance performance after adapting to a ketogenic diet.

  • Stable Energy Levels and Reduced Glycogen Dependency

The keto diet can provide runners with a stable energy supply without relying heavily on glycogen stores. Since glycogen levels are limited and can deplete quickly during prolonged exercise, the ability to utilize ketones as an alternative fuel source becomes advantageous. 

This steady energy supply from ketones can support long-distance runners, allowing them to sustain their efforts without experiencing the typical energy highs and crashes associated with carbohydrate-dependent fueling strategies.

  • Reduced Inflammation and Enhanced Recovery

A ketogenic diet has shown potential anti-inflammatory effects, which can benefit runners in terms of enhanced recovery and reduced muscle soreness. By minimizing the intake of pro-inflammatory foods and optimizing nutrient intake, runners may experience less inflammation after intense workouts or races. 

This can contribute to quicker recovery, allowing runners to bounce back faster and continue training consistently. Several research studies have highlighted the positive impact of the keto diet on inflammation and recovery in athletes.

Potential Challenges and Considerations for Runners

On the other hand, runners must also look at the following potential challenges they may encounter when going on a keto diet:

  • Adaptation Period and Performance Impact

Transitioning to a ketogenic diet may involve an initial adaptation period during which runners may experience a temporary performance dip. This is because the body needs time to become efficient at utilizing ketones for energy.

It is crucial to allow sufficient time for adaptation, which can vary from a few weeks to a few months, depending on the individual. Patience and persistence are key during this phase.

  • Carbohydrate Dependency for High-Intensity Training

High-intensity training, such as sprinting or explosive exercises, relies heavily on glycogen as a fuel source. Since the keto diet restricts carbohydrate intake, it may not provide enough readily available glycogen for optimal performance during these activities. 

Runners engaging in intense speed workouts or short bursts of maximal effort may need to consider targeted carbohydrate consumption to meet the demands of these high-intensity sessions.

  • Individual Variations and Personalization

It is essential to recognize that individual responses to the keto diet can vary. Some runners may thrive on a ketogenic approach, while others may find it less suitable for their needs. 

Factors such as genetics, training volume, body composition, and overall health can influence how well an individual responds to the diet. Personal experimentation and listening to one’s body are crucial to determine the most effective approach.

Practical Tips for Runners Considering Keto

Here are some tips you can follow as a runner who’s interested in trying the ketogenic diet:

  • Consulting with a Healthcare Professional or Registered Dietitian

Before embarking on a ketogenic diet, runners must consult a healthcare professional or registered dietitian specializing in sports nutrition. They can provide personalized guidance, evaluate your needs and goals, and help create an appropriate plan that aligns with your training demands.

  • Gradual Transition and Monitoring Performance

The gradual transition allows your body to adapt more smoothly and minimize potential performance setbacks. During the transition, monitor your performance, energy levels, and recovery to gauge how your body is responding. 

  • Proper Nutrient Timing and Micronutrient Considerations

Since carbohydrates are limited, strategically timing your intake around workouts can optimize performance. Consuming a small amount of carbohydrates before and after intense training sessions or long runs can help replenish glycogen stores and support recovery. 

Additionally, paying attention to micronutrient intake is crucial to meeting your nutritional needs. Focus on incorporating a variety of nutrient-dense, low-carbohydrate foods to support overall health and performance.


The ketogenic diet holds potential benefits for runners, including improved fat adaptation, stable energy levels, reduced inflammation, and enhanced recovery. However, it’s important to carefully consider the challenges, such as the adaptation period and potential limitations during high-intensity training. Each runner’s response to the diet may vary, and personalized experimentation is essential.

Before making any significant dietary changes, evaluating your goals, training demands, and individual circumstances is crucial. Working with a healthcare professional or registered dietitian experienced in sports nutrition can provide the necessary guidance and support.

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