Keto? Vegan? Mediterranean?Which diet fuels your exercise routine best?
With all the buzz around diet trends these days - keto, vegan, intermittent fasting, Mediterranean- it’s hard not to wonder: Do these diets actually help or hurt exercise performance?
Whether you’re a weekend warrior, a Pilates lover, or someone who works out regularly, what you eat can totally shape how you feel, move, and recover.
There are so many diets out there, and since it’s such a trendy topic, everyone seems to be coming up with their own “signature method” lately. But in this blog, I’ll keep it simple and focus on the most popular, science-backed eating styles and how they affect our energy, workout performance, and post-exercise recovery. I’ll also break down who each one might work best for, so you can choose what’s right for your body.
Alright, let’s get into it:
Mediterranean Diet: The All-Rounder
Summary: Great for performance, recovery & long-term health.
The Mediterranean diet isn’t just delicious, it’s backed by science. Full of colorful veggies, fruits, lean proteins (like fish and poultry), olive oil, nuts, and whole grains, it’s naturally anti-inflammatory and rich in antioxidants.
Studies show that people on a Mediterranean-style diet see improvements in strength, power, endurance, and even body composition. Plus, it’s easier to stick to long-term and may reduce the risk of disordered eating. Basically, this one’s a solid win.
It is best for all-around athletes, pilates lovers, endurance trainers, and people exercising regularly and looking for sustainable performance nutrition.
2. Ketogenic Diet: High Fat, Low Carb = High Risk?
Summary: May support weight loss, but comes with risks.
The keto diet swaps carbs for fats to push your body into ketosis (a fat-burning state). It’s popular in weight-class sports like powerlifting and has been shown to preserve performance during submaximal efforts.
BUT, it can be hard to follow, may hurt bone health, and could negatively affect you due to increased inflammation and reduced iron absorption. Not ideal if you’re training intensely or need fast energy.
It is best for short-term weight control; not for high-volume or long-endurance training.
3. Low-Carb (Non-Keto) Diets: A Flexible Middle Ground
Summary: May help with body composition goals, but needs to be balanced.
Low-carb diets that aren’t as extreme as keto can be easier to follow and more flexible. These usually include moderate protein, healthy fats, and limited - but not eliminated - carbs.
For active people aiming to lose fat while maintaining energy, this approach can sometimes be helpful. But too few carbs - especially around workouts - can still leave you feeling flat, especially during higher-intensity classes or longer sessions.
It's best for people looking to manage weight or body composition, but who still want fuel for regular workouts. Just be smart with timing and quality of carbs.
4. Plant-Based & Vegan Diets: Powerful but Tricky
Summary: Can fully support active lifestyles if done mindfully.
Plant-based diets are growing in popularity and for good reason. They can be anti-inflammatory, heart-friendly, and packed with fibre. Many people feel lighter and more energised eating this way.
That said, active people need to be especially mindful of certain nutrients like iron, B12, omega-3s, calcium, and protein (especially leucine, which helps with muscle repair). These can be met with thoughtful food choices and sometimes supplements.
It is best for people with ethical, environmental, or health motivations. You should just make sure you’re getting enough of the good stuff to fuel your movement.
5. Intermittent Fasting: Trendy, But Not Always Training-Friendly
Summary: Can support weight loss goals but may affect workout energy.
Intermittent fasting (IF) usually involves eating only within a certain time window (e.g. 12pm–8pm). Some people love the simplicity, and it can be helpful for appetite control or reducing snacking.
But for regular exercisers, IF can be tricky. Working out fasted or skipping post-workout fuel may reduce energy, recovery, and performance - especially if your schedule is packed with movement.
It is best for short-term fat loss goals or people with light/moderate activity levels. Less ideal for those doing frequent or intense training.
Final Thoughts: There’s No Perfect Diet - Only What Works for You
You don’t need to follow a strict plan to fuel your workouts. The best approach is one that:
Supports your energy and recovery
Feels sustainable (not restrictive!)
Aligns with your values and lifestyle
And… that you actually enjoy
The Mediterranean-style way of eating tends to be the most supportive for active people in the long term based on research, but what matters most is listening to your body and giving it what it needs.
Want help aligning your workouts with your nutrition?
At ZeeVibe, I offer 1:1 nutrition coaching and holistic movement support to help you feel energised, strong, and connected, online (you can be anywhere in the world) or in person (in London).
Fill the contact form to get in touch to learn more, or follow along for tips, recipes, and real-talk guidance that actually fits your life.
With love,
Zeynep
Key Source Article: https://www.mdpi.com/2072-6643/15/16/3511