Pre-Workout And Keto: Friends Or Foes?

Pre-workout supplements are popular among athletes and gym-goers, but are they compatible with the keto diet? The short answer is yes, there are keto-friendly pre-workout options available. However, it's important to choose carefully as some pre-workouts contain harmful ingredients or excessive amounts of caffeine, which can cause negative side effects.

When selecting a keto pre-workout, look for products with transparent labels that list all ingredients and their amounts. Avoid proprietary blends, which may contain hidden sugars or other undesirable substances. Opt for supplements with quality ingredients and natural sweeteners like stevia, and steer clear of artificial sweeteners such as sucralose, aspartame, and saccharin.

Some common keto-friendly ingredients to look for include creatine, citrulline, beta-alanine, and caffeine. These substances can enhance workout performance, improve muscle recovery, and provide an energy boost. Additionally, vitamin C and vitamin B12 are often included in pre-workouts for their immune-boosting and metabolic benefits, respectively.

While pre-workout supplements can provide a performance boost, it's worth noting that recent research suggests ketone supplements may actually worsen overall athletic performance. Therefore, it's essential to do your research, read labels carefully, and choose products that align with your fitness goals and dietary needs.

Ketone supplements may worsen performance

Ketone supplements were once believed to be a boon for athletes' performance. However, new research published in the International Journal of Sport Nutrition and Exercise Metabolism suggests otherwise. The study found that the speed participants could sustain during a cycling test was lower after consuming a ketone supplement compared to a placebo, even when their ketone levels indicated higher performance.

Researchers from McMaster University conducted a triple-blind study on highly trained endurance athletes who cycled at least five hours a week. The study consisted of four lab visits, including an assessment of peak oxygen consumption, a familiarization trial, and two experimental phases. During the experiments, participants performed two separate in-lab cycling exercises seven days apart, mimicking race conditions. The only difference between the two trials was the consumption of either a ketone supplement or a placebo.

After consuming the supplement, participants rested for thirty minutes before blood draws and a 15-minute warm-up. This was followed by a 20-minute timed trial, which is strongly correlated with their overall cycling ability at a high-intensity level.

The researchers attributed the decrease in performance to how ketone ingestion affects blood pH balance, heart rate, and perceived fatigue during exercise. While the study focused on endurance tests, more research is needed to understand the impact of ketone supplements on other types of exercises.

For now, it is safe to say that ketone supplements may not improve your workout performance and could even make it worse. Instead, focus on fueling your body with whole foods before, during, and after your workouts to optimize your energy levels and recovery.

Ketone supplements may impair fat burning

Ketone supplements are typically used to help the body enter a state of ketosis, where fat is burned for energy instead of carbohydrates. However, recent studies have found that these supplements may not be as effective as previously thought. In fact, one study found that participants who ingested a ketone supplement actually performed worse during a cycling test than those who took a placebo.

Researchers suggest that this may be due to the impact of ketone ingestion on the pH balance of the blood, heart rate, and perceived exertion during exercise. While more research is needed to fully understand the effects of ketone supplements on exercise performance, it is clear that they may not be the magic solution for athletes looking to improve their endurance.

Furthermore, ketone supplements may not be necessary for individuals following a ketogenic diet. Maintaining ketosis can be challenging, but it is achievable through dietary changes such as fasting or adhering to a low-carbohydrate diet. Additionally, fasted workouts have been shown to offer some benefits, as the body is already in a state of burning fat for fuel.

In conclusion, while ketone supplements may provide a convenient way to achieve ketosis, they may not be effective for improving exercise performance and may even impair fat burning. Individuals looking to enhance their workouts should focus on fuelling their bodies with whole foods and consider other strategies such as fasting or low-carbohydrate diets to achieve and maintain ketosis.

Pre-workout ingredients to look for

Pre-workout supplements are designed to boost your energy and athletic performance. While there is no standardised formula, some ingredients are more common than others. Here are the pre-workout ingredients to look for:

Caffeine

Caffeine is a stimulant that increases energy and focus. It may improve mental alertness, memory, and exercise performance, as well as help reduce body fat. However, excessive intake can lead to side effects such as increased blood pressure, impaired sleep, and stress. It is important to be mindful of your total caffeine intake and not exceed the recommended daily limit of 7 mg per kg of body weight.

Beta-Alanine

Beta-alanine is an amino acid that helps prevent acid buildup in muscle tissue, allowing muscles to work harder and longer. It has been shown to improve muscular endurance, reduce muscle fatigue, and support muscle growth. However, consuming this compound may cause a tingling sensation, which some may find unpleasant.

L-Citrulline

L-citrulline is an amino acid found in watermelon that boosts nitric oxide levels, leading to improved blood flow and enhanced nutrient and oxygen delivery to muscle tissue. This can result in greater muscle pumps and heightened energy levels. Research suggests that L-citrulline supplementation can boost exercise performance.

Creatine

Creatine is a chemical compound naturally produced in the body and stored in skeletal muscle. It plays a role in energy production and muscular strength. Supplementing with creatine can increase the body's stored supply, improving recovery time, muscle mass, strength, and exercise performance. It is particularly popular among weightlifters, bodybuilders, and power athletes.

Branched-Chain Amino Acids (BCAAs)

BCAAs include leucine, isoleucine, and valine. They have been shown to help increase muscle growth and decrease muscle soreness when taken before a workout. However, BCAAs are also found in dietary sources of protein, so you may already be consuming adequate amounts through your regular diet.

Other Ingredients

Other ingredients that may be beneficial in pre-workout supplements include choline precursors like Alpha GPC or Citicholine, which enhance focus and cognitive function; beta-hydroxybutyrate, a ketone body that can be used for energy; and electrolytes like sodium, magnesium, and potassium, which help replenish losses from sweating.

Pre-workout ingredients to avoid

Pre-workout supplements are meant to boost your energy and improve your performance. However, not all pre-workouts are created equal, and some may contain harmful ingredients. Here are some pre-workout ingredients that you should avoid:

High Caffeine Content

Caffeine is a staple in most pre-workout supplements and can offer benefits such as better endurance, muscle glycogen preservation, and increased focus. However, too much caffeine may have negative effects. An average cup of coffee contains around 100mg of caffeine, while a serving of pre-workout can contain up to 400mg. Excessive caffeine intake can lead to insomnia, nervous system issues, stomach aches, and more. It is recommended to stick with pre-workouts containing under 200mg of caffeine and to be mindful of other sources of caffeine throughout the day.

Artificial Colors and Flavors

Artificial colors and flavors, particularly food dyes, are often added to pre-workouts. These dyes are produced from petroleum and can be harmful to health. Certain colors have been linked to cancer in animals, while others have been found to be contaminated with carcinogens or cause hypersensitivity reactions. It is best to avoid pre-workouts containing artificial colors such as Red No. 40 (Allura Red), Yellow No. 5 (Tartrazine), Yellow No. 6 (Sunset Yellow), and Blue No. 1 (Brilliant Blue).

Proprietary Blends

Proprietary blends are specific combinations of ingredients that manufacturers use without disclosing the exact amounts of each ingredient. This lack of transparency makes it difficult to know how much of each ingredient you are consuming. Additionally, these blends may contain fillers or interact negatively with other ingredients, leading to potential side effects. It is generally recommended to choose pre-workouts with transparent and detailed ingredient lists.

Artificial Sweeteners

Artificial sweeteners like sucralose are commonly added to pre-workouts to improve their taste. However, they can have adverse effects on insulin and glucose regulation. Artificial sweeteners can cause an increase in insulin levels and a higher risk of insulin resistance. They can also disrupt gut bacteria, leading to potential health issues.

Under-Dosed Ingredients

Some pre-workouts may contain certain ingredients in insufficient amounts to be effective. For example, ingredients such as nitric oxide boosters, caffeine, and beta-alanine should be included in specific doses to provide the desired benefits. It is important to research the effective dosages of ingredients and ensure that the pre-workout you choose contains clinically effective amounts.

Non-Science Backed Formulas

Some pre-workout supplements may make exaggerated or unsupported claims about the benefits of their ingredients. It is essential to look for scientific research and third-party studies that validate the safety and effectiveness of the ingredients. Reputable companies will provide transparent information about their ingredients and their potential effects.

Pre-workout foods

If you're on a keto diet, it's important to eat the right foods before a workout to fuel your body and help you reach your fitness goals. Here are some ideas for keto-friendly pre-workout snacks and meals:

Nuts and Nut Butter

Nuts are an excellent source of healthy fats and protein, making them a great on-the-go pre-workout snack. Look for nuts that are plain, salted, or sweetened with a keto-friendly sweetener. Nut butter, such as almond or peanut butter, is another tasty option, especially when paired with celery sticks for a hydrating crunch. Just be sure to choose sugar-free options, as regular nut butter can contain surprisingly high amounts of sugar.

Eggs

Eggs are a perfect keto-friendly food, providing 6.3 grams of protein and 5.3 grams of fat per egg. Hard-boiled eggs are a convenient pre-workout snack, or you can get creative with recipes like red curry devilled eggs, mushroom and herb egg muffins, or a tomato and brie omelette.

Meat and Cheese

Meat jerky is a filling and nutritious keto-friendly snack, providing protein and healthy fats. Be mindful of added sugars and unhealthy additives when choosing a jerky. For a more substantial pre-workout meal, try a BLT chicken salad-stuffed avocado or a keto breakfast sandwich made with keto-friendly sausage "bread". If you're looking for a portable snack, Just the Cheese Bars are made with just one ingredient—cheese!

Yogurt

Plain, full-fat Greek yogurt is a great option for keto dieters, as it's high in protein and low in sugar. Add some berries and nuts, or a keto-friendly sweetener, for extra flavour.

Smoothies and Shakes

Smoothies and shakes are a great way to get a quick boost of nutrition before a workout. Try blending coconut milk or avocado with berries for a tasty, keto-friendly treat. You can also add MCT oil or MCT-fortified protein powder for an extra dose of healthy fats. Just be cautious with the amount of MCT oil you consume, as too much can cause digestive issues.

Keto Bars and Cookies

There are several keto-friendly bars and cookies on the market that can provide a convenient pre-workout snack. Look for options like Think! Keto Protein Bars, Dang Keto Bars, or Lenny & Larry's Keto Cookie. Just be mindful of the carb content, as some of these snacks may be better suited for an occasional treat rather than a daily pre-workout choice.

Salads and Veggie Dishes

If you're looking for a more substantial pre-workout meal, try a high-fat, high-protein salad or veggie dish. Options like a Greek cauliflower salad, BLT salad with zesty sesame mustard dressing, or avocado salad with cucumber can provide the fuel you need to power through your workout.

Fat Bombs

Fat bombs are small, portable snacks that are popular among keto dieters. They're usually made with ingredients like coconut oil, nut butter, cocoa powder, nuts, and seeds, and can be a great source of healthy fats and protein before a workout. Try making your own or look for options like Dark Chocolate Almond Fat Bombs or Coconut Fat Bombs with a Chocolate Drizzle.

Remember, everyone's needs are a little different, so experiment to find what works best for you. It's also important to stay properly hydrated and listen to your body. If you have any medical concerns or questions about your diet and exercise routine, be sure to consult with your doctor.

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