Keto Pre-Workout: Effective Energy Boost Or Marketing Hype?

Pre-workout supplements are designed to improve your athletic performance during workouts. Taken about 30 minutes before exercising, they can make the difference between setting new personal bests and crashing halfway through.

The best keto pre-workout supplements will boost energy and performance, support fat burning, contain zero carbs and zero grams of sugar, and provide clean and smooth energy without leaving you jittery.

Some of the best keto-friendly pre-workout ingredients include beta-alanine, caffeine, creatine, citrulline malate, and exogenous ketones.

It's important to note that pre-workout supplements are not necessary for a successful workout, and you can get the energy and motivation you need by eating the right keto foods, staying hydrated, and getting enough rest. Additionally, some pre-workouts contain large amounts of caffeine or other diuretics, which can dehydrate you and make your workout more challenging.

If you're considering taking a pre-workout supplement, be sure to choose one with minimal or zero carbs to maintain ketosis, and always read the label to ensure it doesn't contain any ingredients that may be harmful to your health.

What are the best keto-friendly pre-workout supplements?

Pre-workout supplements are designed to boost your energy and improve your athletic performance during workouts. If you're following a keto diet, you'll need to find a supplement that isn't packed with carbs.

Perfect Keto Perform

Perfect Keto Perform is a keto-friendly pre-workout powder with added MCT oil and ketone salts. It's also dairy-free and gluten-free, making it ideal for sensitive stomachs. The formula contains beta-hydroxybutyrate and MCTs, which are key ingredients for keto dieters. It has less than 1 gram of carbs per serving and offers a citrusy flavour courtesy of stevia.

Ancient Nutrition Keto Fire

This is a convenient capsule supplement that contains BHB, MCTs, and herbal ingredients to help boost your exercise performance. It's a good option if you don't want to mix a powder, but keep in mind that the serving size is 6 capsules.

Gnarly Sports Nutrition Gnarly Pre-Workout

This pre-workout supplement is NSF Certified for Sport, making it a great choice for competitive athletes. It contains caffeine, ginseng root, and amino acids. It's also third-party tested and comes in a caffeine-free version.

Shifted Premium Formula Preworkout

This pre-workout stands out for its unique packaging and is free from aggressively masculine branding. It contains ingredients to support muscle growth, energy, and focus.

Vega Sport Premium Plant-Based Protein Powder

If you're looking for a plant-based and gluten-free option, Vega Sport is a great choice. It comes in vanilla, mocha, or berry flavour and can be mixed with plant milk or blended into a keto smoothie.

H.V.M.N. Ketone-IQ

This drinkable ketone supplement contains a ketone called R-1,3-butanediol and provides a pre-workout boost. Keep in mind that the bottle contains ten servings, so be sure not to chug it all at once!

Optimum Nutrition Essential Amino Energy + Electrolytes

This pre-workout contains electrolytes, caffeine, and amino acids, making it a great choice for keto fitness needs. It's also inexpensive and helps to keep your electrolytes balanced. However, it does contain artificial flavours and colours.

NOW Sports MCT Oil

This MCT oil is Informed-Sport certified and extremely inexpensive. It may provide a little extra boost to your workouts, especially if you're looking for something to help with fat burning. Start with a small amount if you're new to MCT oil to prevent any GI issues.

Bulletproof Unfair Advantage

This caffeine-free supplement from Bulletproof contains MCT oil, coenzyme Q10, and pyrroloquinoline quinone (PQQ), which help your mitochondria generate energy more effectively. Some reviewers say it's challenging to get all the product out of the packaging, and others didn't notice any effects.

Legion Athletics Pulse

Legion Athletics Pulse is a pre-workout supplement with quality ingredients and clinically effective doses. It contains 6 grams of carbohydrates per serving, so it's a good option if you can spare a few carbs.

Beyond Raw LIT

Beyond Raw LIT is a keto-friendly pre-workout powder with only 3 grams of carbohydrates per serving. It contains clinically effective doses of ingredients like caffeine, beta-alanine, and citrulline.

C4 Ultimate

C4 Ultimate is another keto-friendly option, with 1 gram of carbohydrates per serving. It contains sufficient doses of key ingredients like citrulline malate, beta-alanine, and caffeine.

Perfect Keto Pre-Workout Perform

Perfect Keto Pre-Workout Perform is a keto-specific pre-workout that provides a higher dose of electrolytes, 4,500 mg of MCTs, and 7.7 grams of BHB salts to increase ketone levels in your blood for added energy.

What are the best keto pre-workout foods?

When it comes to keto pre-workout foods, it's important to choose options that are low in carbs but high in healthy fats and protein. Here are some of the best keto pre-workout foods to fuel your body and enhance your training performance:

• Nuts and Nut Butter: Nuts are an excellent source of healthy fats and protein. You can grab a handful of pecans, macadamia nuts, or almonds as a quick pre-workout snack. Alternatively, you can dip celery sticks in nut butter for a hydrating, crunchy option.
• Keto-Friendly Chips: There are several keto-friendly chip options available, such as Whisps cheese crisps and pork rinds. Pork rinds are a great choice as they are low in carbs and high in fat and protein.
• Eggs: One large hard-boiled egg provides 5 grams of fat and 6 grams of protein, making it an ideal keto-friendly snack. You can have a couple of hard-boiled eggs before your workout or try recipes like red curry deviled eggs or a tomato and brie omelette.
• Keto Sandwiches and Roll-Ups: Prepare keto bread in advance and enjoy sandwiches like smoked salmon and avocado or grilled cheese. Roll-ups are also a quick option, where you spread cream cheese over thin slices of ham and roll them up.
• Greek Yogurt: Opt for unsweetened, full-fat Greek yogurt and add nuts and a small amount of berries as toppings. You can also add a keto sweetener to plain Greek yogurt if you prefer flavoured yogurts.
• 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. These are perfect for on-the-go snacks that you can stash in your gym bag.
• Smoothies: Create your own smoothies using keto-friendly ingredients like peanut butter, almond milk, and avocados. You can also add MCT oil or MCT-fortified protein powder to your smoothie for an extra boost of healthy fats.
• Salads: High-fat, high-protein salads can be made in advance and stored in portable containers. Try recipes like Greek cauliflower salad or avocado salad with cucumber.
• Fat Bombs: Fat bombs are small, delicious snacks that are popular among keto dieters. They are usually made with coconut oil, nut butter, cocoa powder, and no-carb sweeteners. They can be easily made at home and stored in the fridge or freezer for later.
• Berries: Fresh berries like strawberries, raspberries, and blackberries are a great option for a quick pre-workout snack. They provide natural sweetness and are lower in carbs compared to other fruits.
• Watermelon: A slice of watermelon makes a refreshing pre-workout snack. It's lower in sugar compared to other fruits and provides various nutrients like magnesium, potassium, and vitamins.
• MCT Oil: MCT oil, or Medium Chain Triglycerides, are healthy fats that are easily digestible and can raise ketone levels. You can add MCT oil to your coffee or smoothie for an extra boost of energy.
• Protein Shakes: Opt for keto-friendly protein shakes to provide your body with a quick boost of protein and energy before your workout.
• Complete Keto Meals: Some people prefer to eat a complete keto-friendly meal before their workout. This could include recipes like keto BLT chaffle sandwiches, keto kale pesto salad, or keto roast beef sandwiches made with pork rinds.

What are the best keto pre-workout routines?

When following a keto diet, it is important to fuel your body before a workout. Here are some of the best keto pre-workout routines:

Eat Healthy Fats

On a keto diet, your body burns fat for energy, so incorporating healthy fats into your pre-workout routine will give you more energy. Examples of healthy fats include fish, avocados, cream cheese, and nuts. You can also try making a shake with MCT oil, which is a type of healthy fat that has been proven to raise ketone levels and provide a quick, clean source of energy.

Eat a Keto-Friendly Meal

Some people prefer to eat a complete keto-friendly meal before exercising. This can help fuel your body and provide energy for your workout. There are many keto-friendly recipes available online that can help you create a delicious and nutritious pre-workout meal.

Drink a Keto-Friendly Protein Shake

Drinking a protein shake before working out can help give your body the protein it needs to recover. Just make sure to choose a shake that is keto-friendly and does not contain too much sugar or carbs. You can also add MCT oil to your shake for an extra boost of energy.

Drink Coffee or Tea

Caffeine can help improve your physical and mental performance during a workout. Drinking coffee or tea before your workout can give you the boost of energy you need to power through your routine. You can also add MCT oil to your coffee for an extra kick.

Take Supplements

There are several supplements that can help enhance your keto pre-workout routine. These include beta-alanine, which has been shown to improve power output during workouts; creatine, which provides fuel for your muscles; and exogenous ketones, which provide a readily available form of fuel for your body.

It is important to note that not all pre-workout supplements are created equal, and some may contain ingredients that are not keto-friendly. When choosing a supplement, be sure to read the label carefully and choose one that aligns with your dietary needs.

What are the best keto pre-workout drinks?

Pre-workout supplements are designed to be taken 20 to 30 minutes before a workout to improve athletic performance. While most pre-workout supplements are keto-friendly, not all are created equal. The best keto pre-workout drinks should have minimal to no carbohydrates per serving to avoid disrupting ketosis. Here are some of the best keto pre-workout drinks:

Powder Formulas

• Perfect Keto Perform: This pre-workout drink offers caffeine from green tea extract and has less than 1 gram of carbs per serving. It also contains beta-hydroxybutyrate and MCTs.
• Vega Sport Premium Plant-Based Protein Powder: This plant-based and gluten-free protein powder comes in vanilla, mocha, or berry flavor. It contains 6 grams of total carbs and 30 grams of protein per serving.
• Optimum Nutrition Essential Amino Energy + Electrolytes: This pre-workout contains electrolytes, caffeine, and amino acids. It is inexpensive and ideal for keto fitness needs.
• Legion Athletics Pulse: This pre-workout supplement contains clinically effective doses of ingredients such as caffeine, beta-alanine, and L-Citrulline. It has 6 grams of carbohydrates per serving.
• C4 Ultimate: This pre-workout powder contains 300mg of caffeine, 3.2g of beta-alanine, and 2 patented creatine blends.
• Beyond Raw LIT: This pre-workout powder contains clinically-dosed ingredients for maximum benefit, including caffeine, L-citrulline, beta-alanine, and nitric oxide.
• Optimum Nutrition Gold Standard Pre-Workout: This keto-friendly pre-workout contains vitamin D, creatine, beta-alanine, and caffeine.
• Kaged Pre-Kaged Sport: This pre-workout energy supplement is available in Glacier Grape and Blue Razz flavors. It contains caffeine, L-citrulline, and beta-alanine.
• Cellucor C4 Sport: This NSF Certified for Sport pre-workout powder contains creatine, 135mg of caffeine, and beta-alanine.
• Jocko Fuel: This keto-friendly pre-workout powder contains L-citrulline, nootropics, and caffeine for endurance and stamina. It comes in Sour Apple, Mango, and Watermelon flavors.
• Xwerks Ignite: This natural keto pre-workout powder provides explosive energy and is gluten-free. It contains 150mg of caffeine per serving.

Bars and Snacks

• Think! Keto Protein Bars: These keto-certified bars are delicious and come in various flavors, such as Chocolate Mousse Pie. They have 4 net carbs per bar.
• Superfat Keto Nut Butter: These low-carb, kosher pouches contain high-fat fuel and can be enjoyed straight from the pouch or added to salads or cheese. They have 7 grams of total carbs.
• Lenny & Larry's Keto Cookie: This tasty treat has just 3 grams of net carbs and also provides protein and fiber.
• Kalahari Biltong Jerky: This sugar-free jerky is a keto favorite, containing high-protein and simple ingredients such as beef, vinegar, salt, coriander, pepper, and chili powder.
• HighKey Brownie Bites: These brownie bites are a great pre-workout treat, providing a boost of fat and happiness. They have 10 grams of total carbs and contain sugar alcohol.

Other Options

In addition to the above options, there are also keto-friendly energy drinks, such as Bang, Reign, and Monster, which typically contain ~300mg of caffeine. Alternatively, you can make your own homemade keto pre-workout drink by buying bulk ingredients such as caffeine, beta-alanine, and L-citrulline and mixing them with water.

What are the best keto pre-workout capsules?

There are a variety of keto pre-workout capsules available, and the best one for you will depend on your specific needs and goals. Here are some of the top keto pre-workout capsules on the market:

• Onnit Shroom Tech Sport: This product is ideal for athletes as it comes in easy-to-store capsules and provides a clean, sustained energy boost with natural ingredients. It contains a strong dose of vitamin B12 and is third-party tested.
• Cellucor C4 Original Pre-Workout: This is the cheapest option and also offers the best taste. It has zero carbs or calories and contains vitamins C and B12 for muscle performance. However, it may have a high caffeine content for some people.
• Sheer Strength Pre-Workout: This product is geared towards weight loss and ketone level increase. It works fast and contains a moderate amount of caffeine to reduce jitters. However, it only comes in one flavour.
• BPI Sports Ketogenic Pre-Workout: This supplement is tailored for morning workouts to maximise energy and ketosis without affecting sleep due to its caffeine content. It has received positive reviews for increasing energy levels.
• Kinobody Octane Pre-Workout: This product supports both mental and physical performance, making it ideal for comprehensive fitness routines. It contains natural caffeine to reduce jitters and crashes and has a nice selection of fruity flavours. However, it may not be the most cost-effective option.
• Ancient Nutrition Keto Fire Capsules: This is a super-convenient capsule supplement that contains BHB, MCTs, and herbal ingredients to help burn fat. However, the serving size is six capsules.
• Gnarly Sports Nutrition Pre-Workout: This supplement is NSF Sport certified and third-party tested, making it a great pick for competitive athletes. It contains caffeine, ginseng root, and amino acids.

Frequently asked questions