I'm new to keto, and looking to get back into my fitness routine.

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I’m new to keto, and looking to get back into my fitness routine. What are the best foods/meals for before and after an intense cardio and weight session?

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Salt, MCT (or coconut oil, or any fat) and maybe coffee.

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Remember there’s a fat adaption phase when you start keto (typically 12 week ish) and during this time strength/speed/performance can all take a hit. Don’t get discouraged. Ensure you’re on track with macros and take on plenty of electrolytes – esp sodium. Once you’re fat adapted you’ll probably need nothing pre or post workouts but at the start you’ll be a lot more hungry. Remember fat is your new fuel – so try fatty coffees pre or a shot of MCT oil. Post (when you’re hungry) eats anything keto but there’s no need to chomp down tons of protein. Keto is only moderate protein remember and it’s also a muscle sparing woe.

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I IF most days 16/8 w my eating window 8am-4pm & I run or lift after 7pm 6 days a week.

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I ate broasted chicken legs before my workout today, smooth sailing.

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Mct oil before your workout with some preworkout..Eggs bacon and avacado after with some salt water for electrolytes should do you fine. Even penut butter pre workout is ok as well.

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