What fuel sources do we use while we exercise?

The human body utilizes one “high-energy” molecule to manage every kind of metabolic necessity: ATP, which has three phosphate groups (heads). Energy is obtained by the breaking of one of those three bonds.

During resting, ATP is stored in little quantities in the cells. Stored ATP is enough to deal with around 5 seconds of effort (the first two or three reps of a set of heavy squats).

After that, the ADP byproduct obtained by the breaking of the third phosphate bond get readily reconverted in ATP by getting back a phosphate group from Creatine Phosphate (another high energy molecule found in cells which “donates” his phosphate head).

This metabolic pathway (ATP/CP) can sustain 10 to 20 seconds of strenuous physical activity.

After that period, the cell must switch over the anaerobic glycolysis, using glycogen and glucose for producing ATP, releasing lactic acid as a byproduct.

The accumulation of lactic acid in the muscles determine muscle fatigue, forcing the athlete to stop or to diminish the intensity of the effort. This kind of anaerobic pathway can sustain two minutes of strenuous physical activity at maximum.

Over this limit and diminished the intensity of the effort, the body relies on the oxidative phosphorylation (aerobic pathway) for continuing the ATP re-synthesis trough the Krebs cycle, the electron transport chain and the beta-oxidation of fatty acids.

…It would be false, however, to state that the mentioned athletes follow a standard ketogenic approach during the events. This kind of races can make the athletes who participate in burning as much as 10000 Kcal.

It doesn’t matter if the athlete is keto-adapted or not, part of the “fuel” will be tapped from the glycogen muscle stores which can account only as little as 2000 Kcal.

The keto-adapted athletes, anyway, can get the advantage of tapping more efficiently from the adipose substrate, therefore not necessitating high carb-loads pre-race, and the “sugary gels” consumption for preventing the bonking effect is as little as 1/4 compared to the median consumption of the high-carb runners, much more glycogen dependent than their low-carb colleagues.

They just empty their glycogen stores faster!

Therefore it is legit to hypothesize that the low-carb ketogenic approach, by improving insulin sensitivity and the capability to use fats for the energy metabolism, is a valid instrument in the arsenal of the endurance athlete (which maybe is inclined to develop insulin-resistance), for using carbohydrates in a more efficient way during the races.

This doesn’t mean that an athlete who is not inclined to develop insulin-resistance can’t adopt an high-carb approach for improving his performance.

The best diet isn’t the one that eliminates dietary carbohydrates “just because.” The focus should be put on the maintenance of a high insulin sensitivity, aiming at the highest carbohydrates consumption depending on the context and the individual.

The only context in which is useful to consider an exogen form of carbohydrate in order to expedite the muscle glycogen replenishment process is when two distinct highly glycolytic workout sessions are performed in a timeframe of 8 hours. For example by practicing a double resistance training during the same day (morning and afternoon), exercising the same muscle groups.

Out of this context, taking carbohydrates in the post-workout is not necessary. Source (Alan Albert Aragon, Brad Jon Schoenfeld 2013).

Anyway, for a mere concept of performance optimization, an athlete that wants to obtain the benefits deriving from a  state of nutritional ketosis, without renouncing to his performance in the gym -after an adaptation period- can practice the so-called TKD (Targeted Ketogenic Diet).

The TKD approach advice to assume a modest amount of high GI carbohydrates (dextrose/glucose) 15-20 minutes before the workout session. The higher insulin sensitivity makes the keto-adapted athlete to use those carbs in an efficient way to enhance his performance in the gym or during an exhausting soccer match (where there is a continuous switch between high-intensity and low-intensity effort), suspending the state of nutritional ketosis temporarily.

Anyway, the keto-adapted athlete in spite of the high-carb one can use promptly even the ketones accumulated in the blood during the resting period with the carbohydrates, reducing the need of glycogen for performing those activities.

A well executed TKD protocol makes possible to re-establish nutritional ketosis in an hour from the end of the workout session when the insulin levels (which however would raise even without pre-WO carbohydrates) return to the baseline.

It is important to enlight to those who workout in a “casual” fashion, both in the aerobic and anaerobic context that for dealing with the Sunday’s soccer match or the regional competition, even those who workout in the gym for 3/4 times per week that isn’t necessary to practice “carb-loads” of every kind or very high-carbohydrate diets. The vast majority of you (readers) would not be able to utilize in an efficient way such an abundance of carbohydrates, and some of you could even experience the symptoms of insulin resistance in the long run.

It is important on the other hand to consider that in the ketogenic context, due to the lower insulin levels, it’s fundamental to integrate electrolytes (magnesium, potassium, and SODIUM) in a higher way than those who are following a high carb diet, because of the minor water retention.

 

 

Low-carb performance in the gym and on the road: can it work? A rational view.

 

Are you eating enough protein and fat for an athlete?

What To Eat Before A Running Workout Or Race While On Keto

When considering what to eat before you head out on a run, you must consider a few things. Most importantly, you have to consider how long and how intense your run will be. 

Also, another factor to consider is whether or not it’s practical for you to eat before you run. Maybe you’re the type of person who likes to eat on an empty stomach. 

For now, I’ll assume you do want to consume a snack or a meal, and that’s why you’re here. If you’re looking to get the most bang for your buck when it comes to fueling your run for optimal performance, then keep reading.

Low to moderate intensity run recommendations

If you’re going out for a light jog or even a moderate length run at a low to moderate intensity, there’s no need to incorporate anything special to fuel your run. Most running done at medium to low intensities will derive most of the energy from fat, which can come from either your diet or from your body fat stores.

In fact, according to the FASTER study, athletes fat oxidation didn’t peak until around 70% of V02 max, whereas high carb athletes peaked around 50% V02 max. The research shows that athletes on a ketogenic diet who are fat-adapted can burn fat for fuel even at high intensities without relying on carbohydrates to fuel performance up to higher percentages of your V02 max. 

Here are a few options for those heading out on low to medium intensity runs:

• A handful of nuts or seeds
• Keto coffee or Bulletproof coffee
• A couple of eggs and 1/2 of an avocado
• Nothing. Sip some water and head out the door.

Find a snack or meal that sits well and doesn’t have you feeling weighed down before your low to moderate intensity runs. Having a lighter snack about thirty minutes to an hour before your run or a more substantial meal one to three hours should do the trick.

Moderate to high intensity run recommendations

When pushing up the intensity of your runs or workouts, as with the case with sprints, intervals, or even high-intensity workouts that has your heart racing out your chest, this is where fueling protocols can get a bit trickyWhile keto-adapted athletes can run at higher intensities without much reliance on carbohydrates for energy, you are still limited in the ability to tape into aerobic threshold intensity levels. If you’re an individual or athlete following a ketogenic diet, but want to maximize your athletic performance, the strategic addition of carbohydrates into your diet and/or training may be worth considering.

For example, Zach Bitter, who is an ultra-endurance runner and 100-mile American record holder follows a high-fat low-carb diet. However, Zach also uses carbohydrates as a tool to “hit the gas” when he needs to. He views carbs almost like a performance supplement such as caffeine, almost as if it’s a little energy boost.

You can hear more about his nutritional approach to his racing and training in this interview here. 

If you do plan to incorporate carbohydrates into your peri-workout nutrition, it’s possible to do so in a way that won’t interrupt ketosis for very long, but gives you the necessary fuel to hit an intense workout. Generally, the duration and intensity of your run or workout would determine if pre-workout carbohydrate supplementation would be enough or if the need for something intra (during) your exercise is necessary. 

Coffee or even a good pre-workout supplement can also give you an added boost.

This protocol is similar to what bodybuilders who use a ketogenic diet would refer to as a targeted ketogenic diet. It’s a targeted ketogenic diet or TKD because carbohydrates are strategically targeted in and around the workout window. Targeting carbohydrates only around workouts allows for increased or maintenance of exercise performance without interrupting ketosis for too long, it at all.

For workouts that are moderate to high intensity, but shorter than an hour, generally, a pre-workout meal with a few carbohydrates is sufficient. For workouts lasting longer than an hour, you may want to consider a pre-workout carbohydrate snack in addition to intra-workout carbohydrates as well.

I find that between ten to twenty-five grams of carbohydrates thirty minutes to an hour before your workout is an excellent place to start. For workouts lasting longer than an hour, ingesting an additional five grams of carbohydrates for every ten to twenty minutes longer than an hour may help.

Intra-workout carbohydrates should be ingested about thirty minutes into your workout, so the carbohydrates have adequate time to be digested and used during the workout.

How To Determine Endurance Vs. High Intensity Running On Keto

In case you aren’t familiar, V02 max and maximum heart rate are not the same things. Now, you might be wondering how to classify your runs given V02 max then.

What exactly is the difference between a low-intensity run versus a high-intensity run? After all, you do want to choose what to eat before your run appropriately. 

The FASTER study based the data on V02 max, the problem is most people don’t know their V02 max. A V02 max test is quite expensive. However, there is a way to best estimate your V02 max relative to your maximum heart rate.

Here is a site with two calculators. One calculator lets you convert heart rate into percent of V02 max based on age, and similarly, the second calculator takes percent V02 max and gives you an average heart rate also based on age. 

Based on the FASTER study of peak fat oxidation in fat-adapted athletes at 70% of V02 max, this corresponds to 82% of maximum heart rate. Meaning, those running while keto-adapted will derive most of their energy from fat up to around 80% of their maximum heart rate. 

If you are running above 80% of maximum heart rate, as is this case with fast training runs, sprints, or going for a race personal record (PR), this is the time where adding in strategic carbohydrates may benefit you.

Are you noticing your heart rate is higher on keto? Click the link to learn why you may have a higher than normal heart rate, and this is despite running the same pace as you did before keto.

What Kind Of Carbohydrates To Eat For Medium To High Intensity Runs

What kind of carbohydrates you eat before a medium to high-intensity run won’t matter as much as finding something that digests and sits well with you. One recommendation is that you consume a carbohydrate that is primarily glucose versus sucrose or fructose.

The last thing you want is any kind of stomach upset while out on your run. Below are some ideas of easily digestible carbohydrates you can consume

before a run, followed by my recommendation

Additionally, I’ve found that I needed a little extra sodium before my runs to help with performance. If you’ve noticed your heart rate higher while on keto, this may do the trick.

Some ideas for pre-workout carbohydrates:

• Dextrose powder (glucose powder drink)
• Maltodextrin (glucose powder drink)
• Highly Branched Cyclic Dextrin (glucose powder drink)
• Very ripe banana (riper bananas contain more glucose and less fructose) 
• Glucose based candies (smarties, sweet tarts, ingredients should list dextrose or maltodextrin as the main ingredient

Ucan Super Starch And Ketosis

One product I highly recommend is Generation Ucan’s SuperStarch. This particular carbohydrate won’t spike blood sugar, all while delivering a slow and steady release of glucose to help fuel performance. SuperStarch doesn’t cause a spike in insulin, and having a carbohydrate source that doesn’t spike insulin is enormous as it will allow fat to be still used for fuel and sparing carbohydrates only for when they’re necessary.

I’ve tried everything from homemade keto pre-workout concoctions to keto running gels, and I’ve found SuperStarch to be one of the best products on the market. By the end of my running workouts where I include SuperStarch, I’ll still be registering over 0.5 mmol/L on my blood ketone meter

Each serving has about 25 grams of the slow and steady burning carbohydrate that is SuperStarch. Twenty-five grams is about the number of carbs I would recommend if you are looking to implement carbohydrates around your workout strategically. You can also dilute another serving and start sipping this thirty to forty-five minutes into your workout for workouts lasting longer than an hour. 

If you’re interested in purchasing SuperStarch, you can do so here.

Exogenous Ketones Before A Workout

Another idea worth considering is the use of exogenous ketones or ketone esters before a run. The benefit of consuming exogenous ketones is to provide a quick boost of energy with the hope of allowing you to last longer and go harder. 

Anecdotally, people had reported that the use of exogenous ketones or ketone esters before their run led to less fatigue during longer workouts. Imagine having an extra small tank of gas that you can burn through before having to tap into your main gas tank, much like having a reserve. 

The only downside is that exogenous ketone supplements and especially ketone esters can get a little pricy, but if you have the means and want to experiment, it may be worth a shot.

For exogenous ketones, I would recommend Go Keto Exogenous Ketones Powder Supplement for quality and the best bang for your buck. What’s great is that exogenous ketone supplements are also generally loaded with electrolytes, which will only help keep you hydrated for your run as well 

On the pricier side, but more compelling are ketone esters. If you can stomach the taste and the price of a ketone ester, give the ketone ester by HVMN a shot. 

Keto Post Workout Meal

So you know what to eat before a run on keto, but what about after the run? Your keto post-workout meal isn’t as vital compared to your pre or intra-workout meal in fueling your run. That is unless you’re running fasted, then getting adequate nutrition as soon as possible is vital in helping you recover.

For your post-workout meal, continue your keto diet as you normally would with an adequate amount of protein, some good fat, and don’t forget your leafy greens. 

The most crucial aspect when it comes to recovering from a run on keto is:

• Make sure you’re not under-eating
• Replenishing any lost electrolytes
• Drinking enough fluids
• Getting adequate rest before your next run

The Take Home Message

Keto-adapted runners can get away with running fasted or eating their typical keto snacks and meals before a run if the intensity is low enough < 80% maximum heart rate. If running at higher intensities and/or for long durations, carbohydrates can strategically be used in the diet and fueling performance.

In the real world, every person and athlete is different in terms of what works best for them. You are your own N=1 and need to experiment with different foods and amounts to see what has you performing YOUR best. 

https://www.theartofketo.com/what-to-eat-before-a-run-on-keto/

How to match fueling with your training for optimal performance:

If you’re not sure what those are, follow these guidelines:

• Eat protein: it’s great to include before exercise because it gives your muscles the amino acids it needs to perform and repair themselves during exercise, not to mention build muscle.
• Eat fat: it’s your primary energy source on a ketogenic diet, so adding fat before exercise gives your body more energy to call on.
• Eat a full meal, if that works for you: Though not everyone can stomach a big meal before exercising, a full meal before a workout ensures you get enough grams of fat and grams of protein to fuel performance. If your personal preference is a meal, even one including keto-friendly veggies, go for it.
• Or drink a protein shake or smoothie with MCTs: It’ll ensure you have a fast-digesting protein and fat source your body can access shortly after eating, without having to worry about being too full to perform.

What to Eat After a Workout? 

Whether you’re keto or not, post-workout nutrition is an important factor for how well your body handles workout recovery. During this time, post-workout snacks are in order, and protein is your best friend.

Protein is often under-consumed on a ketogenic diet because our classic recommendations are to eat 20 to 25 percent of our calories from protein to maintain ketosis. Although these guidelines were developed for children suffering from epilepsy, they continue to be recommended (along with 5 to 10 percent daily calories from carbs) because they represent a baseline for people wanting to get and stay in ketosis, meaning pretty much anyone who stays within these guidelines should be able to get into and maintain ketosis.

But because every body is different, what actually works for you depends on your body and your lifestyle. For example, if you exercise intensely via cardio, weights, or otherwise on a regular basis, you need more protein (more on that below, but also see Dr. Marc Bubbs’ book Peak: The New Science of Athletic Performance That is Revolutionizing Sports).

Many people fear eating excess protein on a ketogenic diet because they think it will be converted to glucose in the body and potentially kick you out of ketosis.

While this can occur, this conversion is a demand-driven process, meaning your body only converts protein to glucose when it needs glucose for uses such as cells in the body that can only use glucose for energy (e.g. red blood cells) or to help replenish glycogen (our bodies stored form of carbohydrates) after exercise.

Regardless, you shouldn’t fear protein consumption, especially since many ketogenic dieters don’t eat enough of it even when they’re not exercising.

While getting enough protein is something you should focus on anyway, getting enough is even more important if you exercise.

Research shows that consuming just 20 percent of your calories from protein while exercising can lead to muscle loss.(2) 

This tells us that your body requires more protein if you are exercising, likely closer to 30 percent of your calories or more depending on your individual body. Plus, right after you exercise, your body is ready to soak in nutrients for recovery, especially protein. This is why reaching for a quick, refueling keto-friendly protein shake on your way home from the gym may be your best option. 

But it’s just as important to note that choosing the right protein source after a workout is also essential.

You need something that is fast-digesting during your post-workout window, which starts right after your workout and extends up to 24 hours.

Whey protein, which comes from dairy, is the fastest-digesting protein powder, and when taken after exercise, it can stimulate muscle-protein synthesis, or the building of new muscle.(3)

This matters because muscle-protein synthesis is essential for recovery and preventing sore muscles.

People avoiding lactose from dairy can still get the benefits of whey protein by choosing a protein powder containing whey protein isolate (aka whey isolate, a dietary supplement that separates components from milk), which contains the lowest amounts of lactose.

Once you’ve nourished your body with rapidly digesting protein, you’re ready for a full meal.  After you get home from the gym, prepare a high-protein and higher fat meal to make sure that you are continuing to focus on protein intake and getting all of the micronutrients from quality fat sources. Both will help facilitate recovery.

https://keto-mojo.com/article/fitness-what-to-eat-before-after-workout-keto-diet/

What to eat after your workout?? IF HIGHER intensity?

Macronutrients to Consume Post-Workout 

You have a crucial post-workout window where you should consume nutrients. While this time frame can vary, most dietetics professionals will tell you that it’s best to consume a small meal within 45 minutes of your workout[*].

After a rigorous workout at the gym, your body will deplete a significant amount of stored fuel. Most dietitians agree that you need some combination of carbohydrates, fat, and protein to build muscle post-workout[*]. But the amount of each macro needed will vary from person to person.

How Much Protein Do You Need?

When you work out, tiny fibers in your muscles break apart. To rebuild and repair your muscles, you must undergo a process called myofibrillar hypertrophy. And to do so, you have to eat protein.

Muscle protein synthesis allows your muscles to rebuild and grow post-workout. When you have a positive protein balance, your muscles can strengthen and repair themselves[*]. During muscle protein synthesis, your muscles feed on amino acids, the building blocks of protein[*].

So, how much protein do you need? Quite a bit, actually.

Some studies show that you need to consume as much as a gram of protein per pound of body weight post-exercise. If you weigh 150 pounds, this means you might have to consume 150 grams of protein for muscle growth[*].

Browse our curated collection of fan-favorites and discover your new favorite snack or supplement.

How Many Carbs Do You Need?

The number of carbohydrates you consume will depend heavily on your activity level. If you do heavy strength training, for example, you may need more protein than someone who does light cardio.

Ben Greenfield, a competitive triathlete, went viral for reportedly eating 100-150 grams of carbs per day while staying in ketosis.

Before his heavy workout days, he reportedly consumed 7-10 grams of carbs per kilo of body weight and stayed in ketosis. Here’s how that math rounds out: On heavy workout days, a 150-pound male would be advised to eat roughly 450-675 grams of carbs.

If you’re wondering how (or why) someone would consume such high amounts of carbs on the keto diet, you need to understand two things:

1. The kind of physical activity matters: Ben Greenfield is a professional Iron Man athlete. Therefore, his hours-long training sessions will require far more from his glycogen stores than someone attending a 45-minute cycling class.
2. It’s not just about how many carbs — it’s about when those carbs are consumed: Ben, like many athletes, follows a cyclical keto diet. With this type of low-carb diet, large amounts of carbs are consumed on hard training days at specific times around his workout. Complex carbohydrates (sweet potatoes, brown rice, or quinoa) will be consumed before a workout to provide energy, and then in a post-workout meal to replenish glycogen stores.

How Much Fat Do You Need?

Depending on your digestion, you may find it difficult to consume large amounts of fat immediately following your workout. If your stomach feels upset when trying to consume fat post-exercise, don’t force it.

Instead, focus on getting most calories from fat throughout the day, rather than immediately before or following a tough workout (when your stomach is most sensitive).

That said, there may be a few high-fat food sources that support your recovery without interfering with digestion. Avocados, nuts and nut butter, or smoothies with coconut cream are good examples.

What to Eat After a Workout: Snack Ideas

After a workout, aim to consume all three of your macros: healthy fats, carbs, and protein. When it comes to carbs, start with a very modest amount. Continuously test your ketone levels to ensure you don’t consume so many carbs you kick yourself out of ketosis.

Finally, remember that carbs aren’t limited to whole grains and starchy vegetables. Virtually all fruits and vegetables contain small amounts of carbohydrates (and more fiber than a slice of toast).

Looking for the best foods to help you refuel? Some post-workout snack options include:

• Hard-boiled eggs, carrots, and celery sticks
• A homemade trail mix of cashews, dark chocolate, and coconut flakes or premade keto-friendly nuts and trail mix
• A Greek yogurt parfait with plain yogurt or coconut yogurt, keto granola, chia seeds, and blueberries
• One slice of cloud bread (instead of whole-wheat toast) with avocado slices and scrambled eggs (use the whole egg, not just egg whites)
• A wrap made with a low-carb tortilla, low-carb hummus, veggies, and grilled chicken breast
• A smoothie made with avocado, fresh berries, and Perfect Keto Whey Protein Powder
• Cottage cheese and fresh melon
• A wrap with tuna salad, keto mayo, and plenty of leafy greens

Post-Workout Foods That Make Your Life Easier

Unless you live incredibly close to your gym, getting adequate nutrition within 45 minutes of your workout can be a challenge. After all, how are you supposed to come home and cook an entire meal in such a short window of time?

To make your recovery work for you, choose a portable, post-workout snack you can easily toss in your gym bag. That way, you can begin to refuel on your return trip from the gym. Excellent options include:

• Perfect Keto Bars: With 11 grams of protein, 18 grams of fat, and 11 grams of carbs (2 grams of net carbs), these bars give you a wonderful balance of macros in a conveniently-packaged snack. Plus, they come in delicious flavors such as Chocolate Chip Cookie Dough, Cinnamon Roll, Birthday Cake, and Salted Caramel.
• Keto Whey Protein: Unlike many protein powders that contain unwanted ingredients, Perfect Keto Whey Protein fuels your body with grass-fed whey, stevia, and MCTs (medium-chain triglycerides). Toss it in your gym bag and blend with water for an easy post-workout shake or mix with avocado, berries, and cocoa powder for a delicious smoothie.

What to Eat After a Workout Varies Depending on Your Training

Post-workout nutrition is essential for recovery. Your muscles require adequate protein intake to rebuild and enough carbs to restore glycogen levels. Plus, as someone following the keto diet, you’ll need to consume enough fat throughout the day to remain in ketosis.

Overall, your goal is to consume a combination of fat, carbs, and protein post-workout. Foods like chocolate milk, cottage cheese, protein smoothies, and Greek yogurt are all excellent options. That said, do a little experimenting to find the “right” foods for you.

When it comes to post-workout meals, timing is key. Consuming a small meal within 45 minutes post-workout is optimal for recovery, but it can be logistically challenging. Choose clean, portable snack options, like Keto Bars or a Keto Whey Protein shakes, to make your recovery work for you.

https://perfectketo.com/what-to-eat-after-a-workout/

How to fuel for HIGH INTENSITY Exercise (HIIT):

Introduction

High-intensity interval training (HIIT) is a popular and effective form of exercise that involves short bursts of intense activity followed by periods of rest or lower-intensity exercise. Combining a carnivore diet with HIIT may provide several health and fitness benefits. This article will outline ten key points to help you effectively incorporate a carnivore diet while engaging in HIIT workouts.

Understanding the Carnivore Diet and HIIT

The carnivore diet focuses on the consumption of animal-based foods, such as meat, fish, eggs, and dairy, while excluding plant-based foods.

HIIT is characterized by alternating periods of high-intensity exercise with lower-intensity recovery periods. Both the carnivore diet and HIIT can support weight loss, muscle building, and improved fitness levels when implemented correctly.

Protein Intake for Muscle Recovery and Growth

Adequate protein intake is essential for muscle recovery and growth, especially when engaging in intense exercise such as HIIT. A carnivore diet, which is naturally high in protein, can provide the necessary amino acids for muscle repair and synthesis. Consuming a variety of animal-based protein sources, such as beef, poultry, fish, and eggs, can help support optimal muscle function and recovery.

Consuming Quality Fats for Energy

The carnivore diet emphasizes the consumption of fats from animal sources, which can be utilized as a primary fuel source during HIIT workouts. Consuming quality fats, such as those found in grass-fed meat, wild-caught fish, and pasture-raised eggs, can help provide sustained energy for high-intensity exercise while supporting overall health.

Pre-Workout Nutrition

Proper pre-workout nutrition is crucial for providing the necessary energy for HIIT workouts.

Consuming a meal rich in protein and fat, such as a steak or salmon fillet, approximately 2-3 hours before a HIIT workout can help ensure you have the energy needed for optimal performance.

If necessary, a smaller, protein-rich snack, such as a hard-boiled egg, can be consumed 30-60 minutes before the workout.

Post-Workout Nutrition

Following a HIIT workout, it is essential to refuel your body with adequate protein and fats to promote muscle recovery and replenish energy stores. 0

Examples of post-workout meals include a serving of meat or fish with a side of full-fat yogurt or a protein shake made with whey protein and heavy cream.

https://carnivoresdigest.com/carnivore-diet-while-doing-high-intensity-interval-training/