Working Out on the Carnivore Diet: Exercise Guide

Working out on the carnivore diet is highly effective once you get past the 2-4 week adaptation period, and strength training in particular pairs exceptionally well with the high protein intake that carnivore provides. The diet gives your body everything it needs for exercise — complete proteins for muscle repair, natural creatine from red meat for power output, and stable energy from fat. The only challenge is the transition period, where your body is switching fuel systems.

Is Strength Training the Best Exercise for Carnivore?

Yes. Strength training and the carnivore diet are an ideal pairing for several reasons:

Protein synthesis is maximized. Every meal floods your muscles with complete protein containing all essential amino acids. This creates an optimal environment for muscle protein synthesis after resistance training.

Natural creatine from red meat. Creatine is one of the most studied and effective performance supplements, and red meat is the best natural source. One pound of beef contains approximately 2-5 grams of creatine, which supports ATP production for heavy lifts and explosive movements.

Anti-inflammatory recovery. Resistance training causes controlled muscle damage. The anti-inflammatory nature of the carnivore diet — well-documented across multiple studies — may support faster recovery between training sessions.

Body recomposition. High protein intake combined with resistance training drives simultaneous fat loss and muscle gain. This is the “holy grail” of body composition, and it happens more readily on carnivore than on most diets because protein intake is consistently high.

Recommended Strength Training Approach

• Frequency: 3-5 days per week
• Focus: Compound movements (squat, deadlift, bench press, overhead press, rows)
• Volume: Moderate volume, progressive overload
• Recovery: 48 hours between training the same muscle group

During the adaptation period (first 2-4 weeks), reduce training intensity by 10-20% and focus on maintaining form rather than hitting personal records. Once adapted, gradually increase intensity back to normal and beyond.

How Does Cardio Work on the Carnivore Diet?

Cardio on carnivore works differently than on a carb-based diet, and the type of cardio matters:

Low-Intensity Steady State (LISS)

Walking, easy cycling, light jogging — these are powered primarily by fat oxidation. On carnivore, you are already running on fat, making LISS cardio feel effortless once adapted. Many carnivore dieters report being able to walk or do light cardio for hours without fatigue.

Recommendation: Do as much LISS as you enjoy. It pairs perfectly with carnivore.

Moderate-Intensity Cardio

Jogging, swimming, hiking at a brisk pace — these use a mix of fat and glycogen. After adaptation, your body becomes more efficient at using fat for these intensities. Performance returns to normal within 3-6 weeks.

Recommendation: Reduce pace during adaptation, then gradually return to normal.

High-Intensity Interval Training (HIIT)

Sprints, intervals, and maximal efforts rely more heavily on glycogen. This is where carnivore adaptation takes the longest. Your body can produce glucose through gluconeogenesis (converting protein and glycerol to glucose), but it may not keep up with the demands of repeated all-out efforts.

Recommendation: HIIT performance may take 4-8 weeks to fully return. Some people find they need slightly longer rest periods between intervals on carnivore. This is normal and does not indicate a problem.

Practical Cardio Guidelines

What Should You Eat Before a Workout?

Pre-workout nutrition on carnivore is simple because you are choosing from a limited menu. The goal is to provide energy and amino acids without feeling heavy during training.

60-90 Minutes Before Training

Best options:

• 4-6 eggs scrambled in butter (~500-600 calories, ~30g protein)
• 8 oz ground beef patty (~450 calories, ~40g protein)
• 6-8 oz steak with butter (~500 calories, ~45g protein)

Why this timing: It allows enough time for initial digestion without leaving you feeling full during training. Protein takes longer to digest than carbohydrates, so eating 15-30 minutes before training (like you might with a banana or sports drink) does not work as well with meat.

Training Fasted

Many carnivore dieters prefer training first thing in the morning on an empty stomach. This works well because:

• You are already fat-adapted and have abundant energy from fat stores
• No risk of digestive discomfort during training
• Growth hormone peaks during fasted training
• Your first meal becomes the post-workout meal, maximizing nutrient timing

If you train fasted, ensure your post-workout meal is large and protein-rich. See combining carnivore with fasting for more details.

What Should You Eat After a Workout?

Post-workout nutrition matters more than pre-workout. This is when your muscles are primed to absorb protein for repair and growth.

Within 1-2 Hours After Training

Target: 40-60g protein minimum in your post-workout meal

Ideal post-workout meals:

• 12-16 oz ribeye steak with butter and salt (~80-100g protein)
• 1 lb ground beef with 4 eggs (~90g protein)
• 8 oz steak + 4 eggs + bacon (~70g protein)

The “anabolic window” is wider than the old 30-minute myth suggested, but eating within 1-2 hours of training is ideal for maximizing muscle protein synthesis.

Post-Workout Hydration

Add electrolytes to your post-workout water:

• 1/2 teaspoon salt in 16-20 oz water
• Or use an electrolyte supplement (LMNT, Redmond Re-Lyte — check for zero sugar)

You lose sodium through sweat during training, and on carnivore you already excrete more sodium than on a carb-based diet. Replacing it quickly prevents fatigue, cramps, and headaches.

How Do Energy Levels Change During Workouts?

Weeks 1-2: The Dip

Energy feels lower than usual. You may experience:

• Feeling “flat” during lifts
• Running out of gas mid-workout
• Needing longer rest periods
• Less explosive power

This is your body’s fuel system transition. It is temporary. Increase salt intake to 5-7g per day and eat enough fat to provide adequate calories.

Weeks 3-4: Recovery

Energy begins to stabilize. You notice:

• Strength returning to baseline
• More consistent energy throughout workouts (no peaks and valleys)
• Less post-workout fatigue
• Better recovery between sessions

Month 2+: Thriving

Most people report:

• Steady, sustained energy throughout entire workouts — no pre-workout supplement needed
• Faster recovery between sets and between training days
• Less soreness (DOMS) after heavy sessions
• Mental clarity during training — better mind-muscle connection
• No energy crashes post-workout

Do You Need More Protein on Training Days?

Yes, but not dramatically more. On training days, increase protein by 20-30g compared to rest days. For a 180 lb person:

• Rest days: ~180g protein (1g/lb)
• Training days: ~200-220g protein (1.1-1.2g/lb)

This increase happens naturally because exercise stimulates appetite. You will likely be hungrier on training days and eat more. If you are tracking with an app like Vore, you can confirm you are hitting these targets.

For those focused specifically on building muscle, protein targets go even higher — up to 1.6g per pound of body weight on training days.

Should You Supplement Creatine on Carnivore?

Red meat provides natural creatine, but supplementing with creatine monohydrate (3-5g daily) may still benefit strength training performance:

• Meat provides 1-2g creatine per pound, but cooking reduces this
• The saturation point for maximal creatine benefit is about 5g/day
• Creatine monohydrate is one of the safest, most researched supplements
• It is technically derived from amino acids and is compatible with a carnivore approach

If you eat 2+ lbs of red meat daily, you are getting a meaningful dose from food alone. But for maximal strength and power output, adding 3-5g of creatine monohydrate is a low-cost, high-benefit addition.

What About Hydration During Exercise?

Hydration needs increase on carnivore because lower insulin levels cause your kidneys to excrete more water and sodium. Add exercise-induced sweating on top of that, and dehydration becomes a real risk.

Hydration Guidelines

• Before training: 16-20 oz water with a pinch of salt, 30 minutes before
• During training: Sip water between sets. For sessions over 60 minutes, add electrolytes.
• After training: 20-32 oz water with electrolytes within 30 minutes of finishing

Signs of Dehydration

• Headache during or after training
• Dark urine
• Dizziness when standing up quickly
• Muscle cramps
• Rapid fatigue that is worse than your adaptation baseline

If you experience these regularly, you are not drinking enough water or getting enough sodium. Most carnivore exercisers need 3-4 liters of water daily on training days.

Exercise and carnivore are a powerful combination for body composition, energy, and overall health. For more on making carnivore work with your lifestyle, visit our Carnivore Diet Lifestyle hub.