For those embarking on a workout routine or already dedicated gym-goers following a ketogenic diet, finding the right pre-workout supplement can feel like searching for a needle in a haystack. This comprehensive guide will help you navigate the world of keto-friendly pre-workouts, ensuring you fuel your body effectively without disrupting ketosis.
Understanding the Keto Diet and Exercise
The ketogenic diet is characterized by low carbohydrate, high fat, and moderate protein intake. This macronutrient ratio shifts the body's primary energy source from glucose to ketones, a metabolic state known as ketosis. While fasting can also trigger ketosis, it might compromise your fitness goals.
Potential Pitfalls of Exercising on Keto Without Proper Fuel
- Tanking Performance: Without adequate fuel, you may experience dizziness, sluggishness, lack of motivation, or nausea mid-workout.
- Sabotaging Muscle Gains: The body might break down muscle tissue for protein if dietary protein is insufficient.
The Importance of a Keto-Friendly Pre-Workout
Consuming a pre-workout meal or snack can mitigate these issues, providing the necessary energy and nutrients to optimize performance and support muscle growth while maintaining ketosis.
What Makes a Pre-Workout Keto-Friendly?
A pre-workout is considered keto-friendly when it aligns with the principles of a ketogenic diet, emphasizing low carbohydrates, high fat, and moderate protein intake to maintain ketosis. Here's a breakdown of the key criteria:
- Low or Zero Carbohydrates: Essential to prevent being kicked out of ketosis.
- Fats for Energy (Optional but Ideal): On keto, fats are the primary energy source.
- Ketone-Boosting Ingredients: Can help you get into ketosis faster and aid in energy production. These are also called exogenous ketones.
- No Artificial Sweeteners that Spike Insulin: Avoid sweeteners like sucralose, aspartame, or saccharine.
- Caffeine (Optional): Taken to increase energy levels and focus.
- Electrolytes: Keto diets often cause electrolyte imbalances due to lower insulin levels and increased water loss.
- Muscle-Enhancing Ingredients (Optional but Useful): Creatine is one of the most effective supplements for improving your workout performance.
- No Hidden Carbs or Fillers: Be wary of proprietary blends, which can contain sugars or other unwanted ingredients.
By meeting these criteria, a pre-workout supports keto dieters in optimizing their exercise performance without disrupting ketosis.
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Ingredients to Look For in a Keto Pre-Workout
When selecting a keto pre-workout supplement, prioritize products with research-backed ingredients and minimal "fluff." Here are some key ingredients to consider:
Exogenous Ketones
They’re often recommended on the ketogenic diet since they can help you get into ketosis faster and help with energy production. These are also called exogenous ketones. This product is a keto pre workout drink consisting mainly of exogenous ketones, followed by electrolytes and caffeine.
Caffeine
As probably the most popular pre workout supplement, caffeine is taken to increase energy levels and focus. An average cup of coffee contains around 100mg of caffeine, compared to 150-400mg in a serving from a pre workout drink. Be mindful of caffeine content, as excessive intake can lead to anxiety, sleep problems, increased heart rate, and stomach pain.
Creatine
Creatine is one of the most effective supplements for improving your workout performance. As it is with everything, if used correctly, creatine is one of the safest supplements to use to build lean muscle mass, especially on a low carb diet.
Citrulline
Citrulline is one of the three amino acids involved in the urea cycle. The other two are called l-arginine and l-ornitine.
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Electrolytes
Keto diets often lead to electrolyte imbalances. Look for a balanced combination of sodium, potassium, and bioavailable forms of magnesium.
Other Beneficial Ingredients
- Medium-Chain Triglycerides (MCT Oil or Powder): Provide a quick source of energy.
- L-Theanine: Can support optimal performance by reducing stress.
- Beetroot: Can boost NOx levels.
Ingredients to Avoid
- Artificial Sweeteners: Stay away from keto pre workout supplements that contain sucralose, aspartame, or saccharine.
- Proprietary Blends: The moment a label says “proprietary blend”, watch out. Those are simply ingredients bundled together and stated as one number, without any of the amounts. Also, when it comes to keto friendly pre workout supplements, proprietary blends can also contain sugars!
Keto-Friendly Pre-Workout Food Options
Before turning to supplements, consider these whole-food options for a pre-workout boost:
- Protein Shakes: Easy, portable, and customizable, protein shakes are a workout staple - as long as you put the right foods in (and leave out the carbs).
- Sugar-Free Cottage Cheese and Greek Yogurt: Loaded with casein protein. Besides improving muscle mass and performance, one study also revealed that consuming 25 grams of casein protein vs.
- Tuna, Salmon, Sardines, and Other Fatty Fish: Rich in anti-inflammatory omega-3 fatty acids.
- Keto Bricks: Shelf-stable performance bars with the perfect keto macros (81.5% fat; 12.5% protein; 6% carbs).
DIY Keto Pre-Workout Recipes
If you’re following a ketogenic diet and want to make your own natural pre-workout mix, there are several keto-friendly ingredients you can combine to boost energy, enhance performance, and maintain ketosis.
- Medium-Chain Triglycerides (MCT Oil or Powder)
- Coffee or Matcha (Caffeine Source)
- Coconut Water (Electrolytes)
- Pink Himalayan Salt
- Collagen Peptides
- Lemon Juice
- Apple Cider Vinegar
- Ginger and Turmeric
- Cocoa Powder or Dark Chocolate
- Chia Seeds
- Cinnamon
- Raw Coconut Oil
Tips for Choosing and Using Keto Pre-Workouts
- Know Your Tolerance: Know what your body can tolerate and which pre workout products are best for you and your body.
- Experiment and Adjust: Test and Adjust: Experiment with ingredient combinations to find what works best for your body and workout type.
- Consider Testosterone Boosters (for Men): For men looking for that extra push, consider adding some Fadogia Agrestis or Tongkat Ali or Shilajit. These are 100% keto approved and should give you that extra edge you’re looking for by boosting your T levels. You can also consider multi-ingredient testosterone-boosting supplements like TestoSil, Testo Prime, or TestoDren who can help give you an even greater boost during your workouts.
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