As a doctor, one of the most common questions I get from people who are living an active lifestyle and embracing the carnivore lifestyle is how to properly fuel their workouts. It’s an important question! It’s also one that I'm excited to answer because I’ve seen firsthand how incredibly effective a carnivore diet can be for supporting exercise, recovery, and overall performance. The secret lies in understanding some simple, foundational principles and then applying them to how you live your life.

The Carnivore Lifestyle: It's More Than Just Meat

At its core, the carnivore life is a simple concept: you eat animal-based foods—like meat, eggs, and some dairy—and skip the plants. But it’s so much more than that. This approach gives your body a potent and dense source of nutrients, from complete proteins and essential fats to bioavailable vitamins and minerals. For someone who is active, these aren’t just nice to have—they are the building blocks you need for building muscle, repairing tissue, and maintaining your energy levels. The real key to success isn't just eating meat, but eating it in a way that truly unlocks your athletic potential.

The Right Way to Eat Carnivore for Exercise: A Simple, Three-Part Plan

Fueling your body for success on the carnivore diet is all about strategy. Think of it as a three-pillar plan:

1. Tailor Your Protein and Fat Intake to Your Activity:

This is the most crucial part. The perfect ratio of protein to fat isn't a one-size-fits-all answer. It all depends on the type of exercise you're doing.

• For Strength Training: If your goal is to build muscle and get stronger, you’ll want to prioritize protein. Protein is what your body uses to rebuild the tiny muscle tears caused by lifting weights. So, be generous with lean protein from sources like steak, chicken, and fish, and complement it with moderate fat for energy from things like tallow or butter.
• For Endurance: If you’re a runner or cyclist, your body will become "fat-adapted" on a carnivore diet, which makes fat your most efficient fuel for long-lasting energy. To avoid hitting a wall, a higher fat intake is crucial. Fatty cuts of meat like ribeye, lamb chops, and pork belly are fantastic choices. And don't be shy about adding a little extra rendered fat to your meals.

2. Strategically Time Your Meals:

While many people on a carnivore diet do intermittent fasting, timing your meals around your workouts can make a big difference in how you perform and recover.

• Before You Work Out: Most people feel great exercising in a fasted state on a carnivore diet because their body can easily burn stored fat for fuel. But if you feel like you’re lacking energy, a small, simple meal about an hour or two beforehand can help. A few scrambled eggs or a small piece of fatty meat can do the trick.
• After You Work Out: This is a golden opportunity for recovery. Within a few hours of finishing your workout, eat a meal that’s rich in protein. Your body is primed to absorb nutrients and begin repairing muscle, so a hearty meal of steak, ground beef, or another protein source is exactly what you need.

3. Don't Forget Electrolytes and Hydration:

This is often overlooked, especially for those who sweat a lot. Since you’re not getting electrolytes from plant-based foods, and a low-carb diet can increase how much water and electrolytes your body flushes out, you need to be proactive.

• Sodium: Simply add a little extra salt to your food. It’s an easy and effective way to replenish the sodium you lose during exercise and can help prevent fatigue and muscle cramps.
• Potassium and Magnesium: While meat contains these minerals, some of us need more, especially during intense training. Bone broth is a great natural source. And if you feel like you need a boost, a quality electrolyte supplement can be helpful—just remember that the bulk of your nutrition should always come from your food.
• Electrolyte Supplements: And if you need an easier way to boost your electrolytes, consider a supplement that includes it all: sodium, calcium, chloride, and potassium, like this one. 

The bottom line is this: the carnivore life can be a powerful partner for an active lifestyle. By paying attention to your protein and fat ratios, timing your meals, and keeping an eye on your electrolytes, you can truly supercharge your health and fitness goals.

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