Can You Take Pre Workout on Keto?

If you’re like most people, you probably have a lot of questions about the keto diet. Can you drink coffee on keto? Can you eat carbs on keto? And, of course, can you take pre workout on keto?

Pre-Workout Basics

Before taking pre-workout, it’s important to be aware of what is in the pre-workout and how it may affect your keto diet. Pre-workout supplements are designed to give you an extra boost of energy before your workout, but they often contain ingredients that can be incompatible with a keto diet. Let’s take a look at the basics of pre-workout supplements to better understand how they can fit into a keto diet.

What is pre-workout?

Pre-workout supplements are designed to improve the performance of athletes doing short-term, high intensity workouts or activities such as weightlifting, running or cycling. These products usually contain a range of ingredients including caffeine, amino acids, proteins and herbs. Pre-workouts are generally consumed 15-30 minutes before performing an activity in order to provide a boost in energy for an intensified workout.

When selecting a pre-workout supplement, it is important to consider which ingredients you wish to consume and the specific results you would like to achieve from using it. Depending on your goals, some pre-workouts might be better suited than others as they often contain different dosages of active ingredients across different product lines.

Before taking any pre-workout supplement, it is important to be aware of potential side effects (for example – jitteriness or headaches) caused by certain active ingredients when levels become excessive or when combining multiple supplements together. It is also wise to check with your doctor if you have any existing medical conditions due to the possibility of interactions between pre-workouts and medication or further health complications that could occur. Finally it’s important to note that people who follow the ketogenic diet will have special considerations when deciding on what type of supplement they should take while on this diet plan due its relative restriction in carbs and glucose; therefore the use of keto friendly pre workouts may be considered instead those with higher levels of carbohydrates in them.

Types of pre-workout supplements

Pre-workout supplements are non-essential yet useful substances specifically created to help individuals optimize their workout sessions. Millions of people use pre-workout supplements to assist in achieving their desired fitness goals. Generally, they contain a combination of vitamins, minerals, amino acids and other ingredients like caffeine, which may supply energy and stimulate mental focus during training.

Currently, there are many types of pre-workout supplements available to those following the keto diet. These include:
– Pre-workouts that only contain natural ingredients such as B vitamins and MCT oil. Several formulations that uses these ingredients may supply short term energy boost or improved performance by providing an easily absorbable source of fuel for working muscles.
– Stimulant based pre-workouts containing synthetic stimulants like caffeine, yohimbine and other popular herbal stimulants such as guarana and green tea extract. These products are generally geared for those who want an extreme energy kick or a quick performance boost with improved focus and concentration during workouts.
– Nitric oxide boosters containing ingredients like arginine, citrulline malate or other compounds intended to improve blood flow and increase muscle pump effect during exercise sessions.

The Keto Diet

The ketogenic diet is a low carbohydrate, high fat diet that has been gaining increasing popularity in recent years. The goal of the ketogenic diet is to put your body into a state of ketosis, where your body is burning stored fat for fuel, instead of carbohydrates. Many people have found success with this diet in terms of weight loss and improved health and performance. But what about pre-workout supplements? Can you take pre-workout on the keto diet? Let’s find out.

What is the keto diet?

The ketogenic or keto diet is a high fat, low carbohydrate meal plan that emphasizes the consumption of healthy fats, proteins and vegetables. The purpose of the diet is to enter a metabolic state known as ketosis, in which the body uses fat for energy rather than carbohydrates. This type of meal plan can potentially result in weight loss and improved overall health outcomes when done under proper supervision.

When following a keto diet, it’s important to limit the number of carbohydrates you consume to 20–50 grams per day. This is typically achieved by avoiding processed foods with added sugar, eating whole foods such as non-starchy vegetables, healthy sources of protein and healthy fats such as olive oil and avocado. It’s also important to keep your sodium intake low and drink plenty of water throughout the day while monitoring your body’s electrolyte levels as they may become unbalanced during this type of dieting.

The idea behind the keto diet is that when you cut down your carb intake significantly enough and get into this state called ketosis, your body will be able to burn fat for energy instead of glucose--resulting in weight loss or other potential health benefits.

How does it work?

The Keto diet is a high-fat, low-carbohydrate nutrition plan that has been gaining traction in the weight-loss industry. This eating pattern features a reduction in total carbohydrate intake while raising the intake of healthy fats. In other words, it focuses on high fat and moderate protein intake while decreasing carbohydrate consumption. By utilizing this approach, the body switches from burning glucose/sugars to burning stored fat as its primary fuel source. As a result, when used correctly and with guidance from a health professional, the Keto diet can be effective for weight-loss and associated health benefits such as increased energy levels and improved cognitive function.

In addition to altering the ratio of macro-nutrients (fats, carbohydrates and proteins), there are some additional considerations to adapt when following a Keto diet program. People following this type of nutrition plan are encouraged to minimize intake of refined carbohydrates such as breads and grains as well as added sugars like those found in candy or soda. Furthermore, it is important for users of the Keto diet plan to limit sources of simple carbohydrates such as fruits which may cause spikes in blood sugar levels. Lastly, individuals looking to optimize their results should focus on limiting starchy vegetables like potatoes and eliminate processed foods whenever possible.

Pre-Workout and Keto

When beginning a Keto diet, it is important to be aware of the ingredients of any pre-workout supplement you may be using. There are many ingredients in most pre-workout supplements that may not fit into a strict Keto diet. Knowing which ingredients are compatible with Keto and which are not can help you make the best choices when it comes to pre-workout supplements. Here, we’ll discuss the pros and cons of taking pre-workout supplements on a Keto diet.

Can you take pre-workout on keto?

Ketogenic dieters and pre-workout supplements can be a good pairing, but there are a few important things to consider before adding pre-workout shakes to your regimen. While many pre-workout products do not include carbohydrates, some do contain moderate amounts that could prevent ketosis if taken in too high of a dosage. It’s important to check the label closely in order to make an informed decision on whether or not taking a certain pre-workout supplement will interfere with staying in ketosis.

Additionally, some pre workouts contain added sugar or artificial sweeteners which would steer you away from deeper ketosis. Research has found that artificial sweeteners can cause disturbances in gut health, reducing the absorption of micronutrients and potentially leading to cravings so avoid added sugars and sweeteners if possible.

When it comes to consuming adequate energy during workouts while on the keto diet, many athletes opt for consuming an exogenous ketone supplement rather than a traditional pre workout beverage. This type of supplement helps the body maintain ketosis while still boosting energy levels during workouts without needing extra carbohydrates or sugars present in traditional pre workout beverages. With plenty of exogenous ketone options out there such as BHB salts, esters, and drinks it is easy to find one that fits right into your current training regimen and keep you fueled during your workouts without compromising your results!

Benefits of pre-workout on keto

When following a keto diet, many people may be looking for the best way to optimize their workouts. Pre-workout nutrition can play an important role in helping to get the most out of a workout session. Adding pre-workout snacks or drinks that are compatible with a keto diet can help to provide energy and muscle building support, as well as increased focus and endurance.

Pre-workout snacks should contain quality fats, since some fats are needed for optimal performance during workouts. Healthy fats like MCTs (medium chain triglycerides) found in coconut oil and seafood provide sustained energy that can help you to push through even the most intense routines. A low carb shake made with cream, almond milk, and various supplements such as creatine can also be beneficial before a workout if carbohydrates cannot be consumed prior.

Consuming extra electrolytes through powdered supplements or food sources is also recommended to replace what is lost while sweating during physical activity. This can help to prevent dehydration while still being keto friendly. Examples of foods containing electrolytes include: avocados, coconut water, cacao nibs and kale chips which all provide vitamins as well as minerals that promote recovery after exercise sessions on a ketogenic diet program.

In conclusion, there are several nutritional benefits of adding pre-workouts into your ketogenic diet program that have been shown to improve overall exercise performance. Making sure that your pre-workout snack choices adhere to the principles of the low carb lifestyle while providing essential vitamins and minerals is key in obtaining the best results from your fitness regimen while still following your dietary plan.

Potential side effects of pre-workout on keto

Pre-workout supplements are becoming increasingly popular among people looking to boost their energy and performance during exercise. However, many pre-workouts contain ingredients that can have an effect on the body’s blood sugar levels, which can be problematic for those on the ketogenic diet. For those using pre-workouts while on the keto diet, it’s important to understand the potential side effects and how different ingredients may affect someone’s health.

One of the most common ingredients in pre-workouts is caffeine, which can increase alertness and focus but has a notable effect on blood sugar levels in both non-ketogenic and ketogenic diets. Caffeine may raise blood glucose levels temporarily but its effect is generally short lived. Other common additives found in pre-workouts such as taurine, B vitamins, guarana extract, creatine monohydrate and beta alanine have also been linked to a short term spike in glucose levels when they are used together at high doses. It’s important to note that these temporary increases usually return back to normal once the supplement is absorbed by the body or when activity has stopped.

Due to the potential impact of some common ingredients in pre-workout supplements on blood sugar levels those following a ketogenic diet should monitor their consumption carefully alongside meals or other low carb snacks. Additionally its important for individuals using pre workout supplements to be aware of their own sensitivity towards any specific ingredients as well as adjusting dose size according to individual needs and health conditions before use

Pre-Workout Alternatives on Keto

For those on a ketogenic diet, finding a pre-workout supplement or energy drink can be difficult. On a keto diet, most pre-workouts contain ingredients that are too high in carbs and sugar, which can kick you out of the ketosis state. If you’re looking for pre-workout alternatives on keto, there are a few options you can consider. This article will explore these options and help you make the best decision for your fitness goals.


Caffeine is a great pre-workout choice for people following a keto diet. Caffeine has the ability to increase alertness and energy levels and can be found in many sources, including coffee, teas, soda, energy drinks and supplements. The degree to which caffeine will improve performance depends on the individual’s sensitivity to its effects. Some find that half a cup of coffee (150-200mg) can do the trick when taken one hour before exercising. Others might need twice this amount or more. With any stimulant, it’s important to start with small doses first and work your way up as needed to find what works best for you without causing side effects such as jitteriness or nervousness. It is also important to remember that caffeine is still considered a diuretic – it will increase water loss through increased urination – so it’s important to stay hydrated throughout your workout routine when using caffeine as a supplement.


BCAAs, also known as branched-chain amino acids, are a group of essential amino acids that act as a direct source of fuel for your muscles during exercise. BCAAs are important for maintaining muscle tissue and aiding in muscle recovery. They can be taken in capsule, powder or liquid form prior to working out on the keto diet. BCAAs have been found to have many benefits such as increased energy levels and improved fat burning ability. Additionally, recent studies have shown that BCAAs may reduce fatigue during intense workouts, aiding better performance and preventing muscle breakdown. For those looking for a pre-workout supplement while on the keto diet, BCAAs provide an excellent option with many potential health benefits to aid in exercise performance while keeping your body in ketosis.


Creatine is one of the most popular and beneficial pre-workout supplements, particularly for those on a keto diet. By maintaining muscle mass and enhancing explosive bursts of strength, this supplement can increase performance gains while providing energy to those on a keto diet. Creatine helps the body create ATP (Adenosine Triphosphate), which provides energy during workouts. Additionally, since it helps replenish muscles quickly after working out, your time performing intense exercise can be extended before you reach fatigue. Creatine plays an important role in helping athletes reach their maximum capabilities as it slowly releases ATP over a period of time, providing you with sustained energy throughout your workout.


In conclusion, it is possible to take pre-workout supplements while on the ketogenic diet. Depending on your fitness goals, you may need to adjust your supplement choice or make sure the ingredients are keto-friendly. Supplements can help increase energy levels and work performance, but it is important to remember that these should not be taken as a replacement for proper nutrition. Long-term success on a ketogenic diet requires an integrative approach of healthy eating habits and exercise. Taking pre-workout supplements can help as part of an overall health plan and performance goals, but they should never take precedence over our physical and mental wellness.

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