Pre-Workout And Keto: A Good Mix?

Pre-workout supplements are designed to boost energy and focus, and they can be a great aid for improving your fitness and powering through tough workouts. But are they keto-friendly? The short answer is yes, but not all pre-workouts are created equal. When choosing a pre-workout supplement, it's important to check the carbohydrate count and ensure it's not loaded with sugars, as this can disrupt ketosis. In addition to supplements, there are also keto-friendly foods and snacks that can give you the energy boost you need for your workouts while keeping you in ketosis.

Pre-workout supplements and keto

Pre-workout supplements can be used while following a keto diet, but not all pre-workouts are keto-friendly. A keto-friendly pre-workout supplement should have zero or a minimal amount of carbohydrates per serving to be considered safe to drink without disrupting ketosis.

Pre-workout supplements are popular among gym-goers and athletes as they are believed to improve fitness and provide the energy to power through gruelling workouts. They can be useful in helping you lift more weight, increase your endurance, and get stronger, burn more calories, and reach your fitness goals quicker.

The most important factor to consider when choosing a keto-friendly pre-workout supplement is the carbohydrate count. To maintain a state of ketosis, you want to keep your carbohydrate intake low. Therefore, check the nutrition label to ensure the supplement is not loaded with sugars or carbohydrates.

In addition to keeping an eye on the carbohydrate content, it is also important to ensure the pre-workout supplement contains clinically effective doses of proven performance-enhancing ingredients. Some of the most beneficial ingredients to look for include caffeine, beta-alanine, and L-citrulline.

Examples of Keto-Friendly Pre-Workout Supplements

• Legion Athletics Pulse
• Beyond Raw LIT
• C4 Pre-Workout (ultimate version)
• Perfect Keto Pre-Workout Perform

Keto-Friendly Pre-Workout Snacks

In addition to supplements, there are also some keto-friendly snack options that can provide you with energy before your workout:

• Keto fat bombs: Small bars that contain nut butter, coconut oil, and a no-carb sweetener like stevia or cocoa powder.
• Greek yogurt or cottage cheese: A high-fat dairy product that provides a low level of carbohydrates, healthy fats, and protein.
• Berries: Most fruits are not keto-approved, but berries in moderation are a good option as they are relatively low in net carbs and offer antioxidants.
• Keto-specific protein bars: Such as Bulletproof Collagen Protein Bars.

Timing of Pre-Workout Meals

When planning your pre-workout meals, it is generally recommended to eat 30 minutes to three hours before exercising. However, this may vary depending on the individual and the type of workout. If you are prone to exercise-induced acid reflux, you may need to give yourself a full three-hour window before an intense workout. On the other hand, if you feel dizzy or fatigued from working out on an empty stomach, you may want to shorten this window and eat roughly 90 minutes before your workout.

Best keto pre-workout foods

If you're on a keto diet, you may be wondering what you can eat before a workout that will give you energy while keeping you in ketosis. While carbs are the most common energy source for those with active lifestyles, pre-workout snacks look different on a keto diet. Here are some ideas for keto-friendly pre-workout foods that will prepare you to crush your workout:

• Nuts and nut butter: Nuts are packed with healthy fats and protein, making them an excellent pre-workout snack. You can eat them on their own or dip celery sticks in nut butter for a hydrating, crunchy option.
• Keto-friendly chips and dips: There are several keto-friendly chip options available, such as Whisps cheese crisps and pork rinds. You can also make your own chips, such as fried pickles, roasted jalapeno chips, or basil cracked-pepper parmesan chips. Pair them with a keto-friendly dip like keto buffalo chicken dip, blended chicken salad dip, or spinach artichoke dip.
• Hard-boiled eggs: Eggs are a great source of fat and protein, making them an ideal keto-friendly snack. You can eat them hard-boiled or try recipes like red curry deviled eggs, mushroom and herb egg muffins, or a tomato and brie omelet.
• Keto sandwiches and roll-ups: Make yourself a keto sandwich with keto bread, smoked salmon, and avocado, or a grilled cheese. Roll-ups are another quick option: simply spread cream cheese on thin slices of ham and roll them up!
• Greek yogurt: While most yogurts are off-limits on keto due to their sugar content, plain, full-fat Greek yogurt is a good option. You can add nuts and a small amount of berries, or sweeten it with a keto-friendly sweetener.
• Meat jerky: Meat jerky is a filling, nutritious, and convenient pre-workout snack option. Just be sure to check the labels and avoid jerkies with unhealthy additives and sugars.
• Keto bars: There are several keto-friendly protein and snack bars available, such as Think! Keto Protein Bars and Dang Keto Bars. You can also make your own with almond butter, protein powder, and a keto chocolate coating.
• Smoothies: Smoothies are a great way to get a lot of nutrition in one simple beverage. Use keto-friendly ingredients like peanut butter, almond milk, and avocados, and add fat to slow down rises in blood sugar.
• Salads: Salads are a quick and easy option for a pre-workout meal. Try a Greek cauliflower salad, BLT salad with zesty sesame mustard dressing, cauliflower potato salad, or avocado salad with cucumber.
• Fat bombs: Fat bombs are small bars or balls made with ingredients like coconut oil, nut butter, cocoa powder, and no-carb sweeteners. They are a convenient and tasty pre-workout snack that can be made ahead of time and stored in the fridge or freezer.

Remember, everyone is different, so experiment to find what works best for you. It's also important to give yourself enough time to digest your pre-workout meal or snack before exercising, as fats can take longer to digest.

Pre-workout timing

The timing of your pre-workout meal is crucial. Most people find that eating 30 minutes to three hours before exercising is best. However, this window may vary from person to person, so it's important to fine-tune it according to your preferences and stomach's tolerance. If you experience exercise-induced acid reflux, for instance, you may want to keep your pre-workout meal light and allow a longer gap before an intense workout. On the other hand, if you feel dizzy or fatigued when working out on an empty stomach, you may want to eat something around 90 minutes before hitting the gym.

The type of food and the workout you have planned for the day can also influence the timing of your pre-workout meal. Foods high in fat, which is common in the keto diet, take longer to digest and may cause discomfort during exercise. Therefore, it is recommended to eat these meals earlier to allow sufficient digestion time. Similarly, if you are planning a high-intensity interval training session, you may need to eat a lighter meal or lengthen the gap between eating and working out.

It is always a good idea to experiment and listen to your body to find the timing that works best for you.

Pre-workout meal ideas

If you're on the keto diet, it's important to remember that fat can be the slowest to digest out of the three macronutrients, so it's best not to eat a huge intake of fat before heading to the gym. However, you also can't fill up on carbs. So, what can you eat? Here are some ideas for keto-friendly pre-workout meals and snacks:

• Keto fat bombs: These are small bars that you can eat before a workout. They usually contain nut butter, coconut oil, and a no-carb sweetener like stevia or cocoa powder. You can buy them or make them at home.
• Keto-specific protein bars: Examples include the Dang Bar, Perfect Keto, and Bulletproof Collagen Protein Bars.
• Berries: Most fruit isn't keto-approved, but berries in moderation are okay. They offer complex carbohydrates and antioxidants to fuel your workout. You can pair them with yogurt, nut butter, or cheese for a more filling snack.
• Greek yogurt or cottage cheese: These high-fat dairy products can provide a low level of carbohydrates, the fat you need on the keto diet, and a nice source of natural protein to fuel your workouts. Just be sure to read the ingredient label carefully to avoid added sugars.
• Eggs: Easy-to-peel hard-boiled eggs are a convenient pre-workout snack. Eggs are also recommended for muscle recovery after a workout.
• Smoothies: Try a coconut peach smoothie (coconut milk, ice cubes, peaches, chia seeds, egg whites, and lemon juice) or a spinach avocado smoothie bowl (spinach, avocados, and unsweetened coconut milk).
• Keto shakes with MCTs: MCTs (Medium Chain Triglycerides) are a type of healthy fat that is essential for keto dieters. They are easily digestible and proven to raise ketone levels and give you quick and clean sources of energy. You can add MCT-fortified protein powder to your shake for an extra protein boost.
• Complete meals: Some people prefer to eat a complete keto-friendly meal before a workout. Examples include 2-3 eggs with avocado slices, or an avocado pepperoni salad (mozzarella pearls, sliced avocados, and pepperoni).

Pre-workout supplements

The ingredients in pre-workouts that provide energy will not affect your ketosis. However, if one of those ingredients is in the form of carbohydrates, then it won't be keto-friendly. To maintain ketosis, the most important factor to consider is the carbohydrate count, whether that's from a supplement or food.

For example, if your goal is to stay under 30 grams of net carbs per day, a pre-workout supplement with 5 grams of carbs could potentially fit into your daily "carb budget". Most pre-workouts are reasonably low in carbohydrates, so to ensure a particular pre-workout is keto-friendly, check the nutrition label to ensure it's not loaded with sugars.

• Legion Athletics Pulse: This supplement contains 6 grams of carbohydrates per serving, along with clinically effective doses of performance-enhancing ingredients.
• Beyond Raw LIT: This pre-workout powder is keto-friendly, with only 3 grams of carbohydrates per serving. It also contains clinically-dosed ingredients for maximum benefit.
• C4 pre-workout: The original formulation of this supplement contains zero grams of carbohydrates, while the ultimate version contains 1 gram. The ultimate version also contains sufficient doses of key ingredients.
• Perfect Keto Pre-Workout Perform: This keto-specific pre-workout provides a higher dose of vital electrolytes, along with 4,500 mg of MCTs and 7.7 grams of BHB salts to increase ketone levels in the blood for added energy.

In addition to supplements, there are also some keto-friendly foods that can be consumed as pre-workout snacks:

• Keto fat bombs: These are small bars that contain nut butter, coconut oil, and a no-carb sweetener like stevia or cocoa powder. They can be found in most food stores or made at home.
• Greek yogurt or cottage cheese: A high-fat dairy product can provide a low level of carbohydrates, healthy fats, and natural protein to fuel your workouts. Just be sure to choose a plain, unsweetened, and full-fat option.
• Berries: While most fruit is not keto-approved, berries in moderation are allowed. They offer complex carbohydrates and antioxidants to fuel your workout.
• Bulletproof Collagen Protein Bars: These keto-specific protein bars are easy to take on the go and can be stashed in your gym bag.

Frequently asked questions