Pre-Workout And Keto: What's The Sleep Connection?

Pre-workout supplements are popular among fitness enthusiasts, but do they affect ketosis? The short answer is no. Most pre-workout supplements contain few, if any, carbohydrates, so they are unlikely to knock you out of ketosis. However, some pre-workouts are designed for endurance athletes and contain a significant amount of carbohydrates per serving, ranging from 15 to 50 grams. These products could potentially disrupt ketosis and should be avoided or used with caution by those following a keto diet.

Carbohydrates in pre-workout supplements

Carbohydrates are the body's primary fuel source of energy. They help create energy, optimising the process of cell growth. Carbohydrates help maximise the body's ability to use glycogen to fuel short and high-intensity exercises.

When it comes to pre-workout supplements, most contain few, if any, carbohydrates. Therefore, it is highly unlikely that a pre-workout supplement will knock someone out of ketosis. However, there are exceptions; some pre-workout supplements contain a decent amount of carbohydrates per serving, ranging from 15 grams to 50 grams. These products are typically designed for endurance athletes and are easy to identify.

If a pre-workout supplement contains zero grams of carbohydrates and sugar, there is no concern over it disrupting ketosis. The artificial sweeteners used to flavour the product will not have a significant enough impact on insulin to negatively affect ketosis.

However, when a product approaches 10 grams of carbohydrates or more per serving, there may be some user apprehension. At this level, the blood sugar response may slightly affect ketone levels.

To maintain a state of ketosis, the most critical factor to consider is the carbohydrate count, whether from a supplement or food. For example, if your daily goal is to stay under 30 grams of net carbs, even if a pre-workout supplement has 5 grams of carbs, it could potentially fit into your daily "carb budget".

Most pre-workout supplements are reasonably low in carbohydrates, so checking the nutrition label is essential to ensure it is not loaded with sugars.

When consuming carbohydrates before a workout, it is recommended to intake between 20-40 grams of a slow to moderate carbohydrate source within one to two hours before exercising. This helps to ensure the body has enough fuel and does not tap into muscle stores for energy during the workout.

Some good sources of carbohydrates to consume before a workout include:

• Bananas
• Oats
• Whole grain bread
• Dried fruits
• Sweet potatoes

Pre-workout ingredients that improve athletic performance

Pre-workout supplements are meant to enhance performance during training sessions. They are typically consumed in powdered form mixed with water, about 30 to 45 minutes before a workout. There is no standard formula for pre-workout supplements, and companies are free to choose their own ingredients and dosages. However, certain ingredients are known to improve athletic performance and are commonly found in pre-workout formulas. Here are some of the most effective pre-workout ingredients that can improve athletic performance:

• Caffeine: Caffeine is a stimulant that can improve both physical and mental performance. It enhances cognitive function, increases alertness, and boosts energy levels. It is a common ingredient in pre-workout supplements and is known to provide a performance benefit when taken prior to exercise.
• Beta-Alanine: Beta-alanine is an amino acid that helps delay muscle fatigue and improves strength and endurance. It is well-known for causing a tingling sensation, which is completely harmless but may be unpleasant for some individuals.
• Creatine: Creatine is a chemical compound that is naturally produced in the body and stored in skeletal muscle. It aids in energy production and muscular strength. Supplementing with creatine can improve recovery time, increase muscle mass, and enhance exercise performance.
• Citrulline Malate: Citrulline is a non-essential amino acid that enhances exercise performance, especially during weight training. It is converted into arginine, which is used to create nitric oxide, leading to improved blood flow and oxygen delivery to the muscles.
• Branched-Chain Amino Acids (BCAAs): BCAAs help increase muscle growth and decrease muscle soreness when taken before a workout. They are naturally found in dietary sources of protein but can also be supplemented.
• Nitric Oxide Precursors: Nitric oxide is a compound that relaxes blood vessels and improves blood flow. Pre-workout supplements often include precursors like L-citrulline, L-arginine, and dietary nitrates from sources such as beetroot juice, which boost oxygen and nutrient transport to the muscles.
• Green Tea Extract: Green tea extract provides caffeine along with the amino acid L-theanine, which may improve focus. It also contains antioxidants that support recovery.
• Watermelon: Watermelon contains citrulline, an amino acid that elevates nitric oxide levels, helping to relax blood vessels and increase blood flow to the muscles.
• Beetroot Juice: Beetroot juice is a source of nitrates, which can increase endurance, improve blood pressure, and enhance oxygen uptake during exercise.
• Betaine: Betaine, found in foods like spinach, beets, sweet potato, and quinoa, can positively affect muscle size, work capacity, and power.
• Cocoa Extract: Cocoa extract contains high quantities of the antioxidant epicatechin, which increases the amount and bioavailability of nitric oxide in the bloodstream.
• Turmeric: Turmeric contains curcumin, a powerful anti-inflammatory compound that significantly increases nitric oxide levels, improving blood flow to the muscles.
• Black Pepper: Black pepper contains piperine, which enhances the bioavailability of curcumin in turmeric, making it more effective.

These ingredients, when included in pre-workout supplements, have been shown to provide performance-enhancing benefits for athletes and individuals engaging in regular workouts. However, it is important to note that not all pre-workout supplements are created equal, and it is always advisable to consult with a healthcare professional or sports dietitian before incorporating any new supplement into your routine.

Keto-friendly pre-workout snacks

Pre-workout supplements are usually in the form of powders or drinks and are designed to improve your athletic performance during workouts. While most pre-workout supplements are keto-friendly, not all of them are. To maintain a state of ketosis, it is important to watch your carbohydrate count.

If you are looking for keto-friendly pre-workout snacks, here are some options:

• Greek Yogurt or Cottage Cheese: A high-fat dairy product like yogurt or cottage cheese can provide a low level of carbohydrates, along with the fat and protein you need. Just be sure to read the ingredient label carefully to avoid added sugars.
• Berries: Most fruit is not keto-approved, but berries in moderation are okay. Berries offer complex carbohydrates and antioxidants to fuel your workout. You can pair them with yogurt, nut butter, or cheese for a more substantial snack.
• Keto Fat Bombs: These are small bars or balls that you can buy or easily make at home. They typically contain nut butter, coconut oil, a no-carb sweetener like stevia, and cocoa powder. You can also add various nuts, seeds, and spices depending on your preference.
• Eggs: Hard-boiled eggs are a great pre-workout snack, and they also help with muscle recovery after your workout.
• Keto-specific Protein Bars: There are several options available, such as Dang Bar, Perfect KETO, and Bulletproof Collagen Protein Bars. These are convenient, portable snacks that you can stash in your gym bag.
• Avocado Egg Salad: This snack is rich in proteins and healthy fats, making it ideal for the keto diet. Simply scoop out an avocado into a boat and mash it with hard-boiled eggs, lemon juice, parsley, and your desired seasonings.
• Salmon Cucumber Roll-ups: Spread cream cheese along a strip of cucumber, press a strip of smoked salmon on top, and roll it up. These roll-ups are a tasty and healthy snack option.
• Keto Chocolate Coconut Fat Bomb Squares: These fat bombs are rich in fats and proteins and are easy to make. They also satisfy your sweet tooth while keeping you in ketosis.
• Keto Banana Bread Muffins: Baking on a keto diet is possible with these banana bread muffins. They are a delicious and convenient snack option that you can take on the go.

How to tell if a pre-workout knocks you out of ketosis

Pre-workout supplements are usually keto-friendly, but not all of them are. To tell if a pre-workout knocks you out of ketosis, you need to check the ingredients and understand your individual tolerance level.

The most important factor in maintaining ketosis is the carbohydrate count. If a pre-workout supplement contains 10 or more grams of carbohydrates per serving, it may affect your ketone levels. However, if it contains fewer than 10 grams, it is highly unlikely to knock you out of ketosis.

Some people can consume upwards of 100 grams of carbohydrates and remain in ketosis. If you are experienced, you can try a targeted ketogenic diet, where you introduce carbs for workouts and then immediately transition back to keto. This method can be tricky, and the only way to truly know if you are in ketosis is to use a blood ketone meter.

To avoid being knocked out of ketosis, choose a pre-workout supplement with zero or minimal carbohydrates per serving. Also, be wary of ingredients like dextrose or fructose, which are simple carbs that can knock you out of ketosis.

Supplements to avoid on keto

When following a keto diet, it is best to avoid supplements that contain simple carbohydrates, as these can knock you out of ketosis. Simple carbohydrates include sugars such as dextrose and fructose, which are sometimes added to pre-workout supplements as sweeteners or fuel.

It is also important to be cautious of protein powders, as these can contain high amounts of carbohydrates. Additionally, the protein in these supplements can convert to carbohydrates through a process called gluconeogenesis, potentially knocking you out of ketosis.

Other supplements to be wary of include average protein bars, which often contain high levels of carbohydrates. Even some bars marketed as keto-friendly do not have macros that align with a ketogenic diet.

It is also worth noting that while most pre-workout supplements are keto-friendly, not all are created equal. Some may not have high enough doses to be effective, and some may contain carbohydrates that could affect your ketosis. Therefore, it is important to check the nutrition label and ensure the product is not loaded with sugars.

Supplements to Take on Keto

While there are supplements to avoid on keto, there are also several recommended supplements that can help optimise nutrition and enhance athletic performance. These include:

• Magnesium
• Medium-chain triglycerides (MCTs) or MCT oil
• Omega-3 fatty acids
• Vitamin D
• Digestive enzymes
• Exogenous ketones
• Electrolyte supplements or mineral-rich foods
• Branched-chain amino acids (BCAAs)
• Beta-alanine

Frequently asked questions