Can You Use Pre Workout on a Keto Diet?

Can you use pre workout on a keto diet? The answer may surprise you!


The keto diet is gaining in popularity as a way to become healthier, lose weight and increase energy. It is known that with the high-fat and low-carb content of the keto diet it’s important to be mindful of what you are putting into your body – including supplements or pre workout drinks.

But just because you’re on a keto diet, does that mean you have to give up on energy drink and pre workout supplements? The short answer is, not necessarily. In fact, they can actually be beneficial, especially when paired with a good diet and exercise routine. It’s important to do your research when deciding to add any supplements or drinks into your routine as there are pros and cons to each one. To gain clarity about the effects of the keto diet on preworkout Energy Drinks & Supplements (such as those found in GNC stores), let’s break down this question further and review what exactly are Energy Drinks & Supplements for Pre Workouts and how they interact with your keto diet plans.

What is Pre-Workout?

Pre-workout supplements are nutritional supplements that are designed to be taken before you start exercising. They generally contain proteins, carbohydrates, and other ingredients such as vitamins, minerals, and stimulants like caffeine. The goal of pre-workout supplements is to provide an extra boost of energy to help you power through your workout.

The most common ingredients in pre-workout supplements are protein, carbohydrates, and caffeine. Protein helps build lean muscle while carbohydrates provide quick energy and help delay the onset of fatigue during your workout. Caffeine is a stimulant that works to increase alertness and focus during your workout by helping block the neurotransmitter adenosine which keeps us feeling sleepy. Other ingredients may include things like B vitamins for energy production as well as various amino acids like arginine or citrulline for muscle performance boosts.

What is the Keto Diet?

The Keto diet, known as the Ketogenic diet, is a low-carbohydrate, high-fat nutrition plan that has been proven effective for weight loss and management. While the keto diet has many advantages, including potential therapeutic applications for certain health conditions and types of cancer, there are some restrictions to consider. For example, for those on the Keto diet it’s important to consume an appropriate amount of electrolytes and carbohydrates since eating too much can cause many negative effects such as dehydration and keto flu symptoms. Additionally, one must also consider their pre workout supplement when following this nutrition plan; this article will discuss whether or not a pre workout supplement can be used.

Keto diets are focused on reducing carbohydrate intake down to 5%-10% of total daily caloric intake while dramatically increasing fat consumption to around 70%-80%, which triggers the body’s metabolic adaptation into a state known as “Ketosis.” This metabolic shift increases the use of ketones by the body’s cells instead of glucose as its primary source of fuel enhancing fat burning abilities in turn promoting weight loss. When following this type of nutrition plan, it is important to remain mindful of all nutrient intakes in order to maintain a balanced lifestyle and reap all associated health benefits from ketosis without any risks or side effects.

Pre-Workout and Keto Diet – Is it Compatible?

Pre-workout supplements are commonly used by athletes and bodybuilders to help boost energy levels and enhance performance. While pre-workout supplements are generally considered safe to use, there is some concern about whether they are compatible with a keto diet. In this article, we’ll discuss the potential benefits and risks of consuming pre-workout while on a keto diet.


When considering whether or not to use a pre-workout supplement in a keto diet, it is important to understand that the ketogenic diet is a low-carb, high-fat diet. The main macronutrients in the diet are fats, proteins, and carbohydrates. A critical component for your body on a ketogenic diet is fat intake since it provides your body with energy and helps maintain weight loss.

In addition to an adequate amount of fat in the diet, you will also need some protein to be healthy. Protein supports tissue growth and maintenance as well as helping supply amino acids to fuel metabolic processes. It is important to note that too much protein can lead to adverse side effects on the ketogenic diet such as slowed weight loss and kick you out of ketosis.

Finally, carbohydrates are a critical part of any metabolic process because they provide glucose which is needed for energy production and several other functions such as cell maintenance and muscle contraction. Because the starting point of the keto diet is very low in carbohydrates (typically less than 5%) it’s only necessary to look at net carbs instead of total carbs when tracking macros on this particular dietary approach. Net carbs are simply total carb content minus fiber content which has been linked with improved blood sugar levels and digestive health Research has shown that the average individual needs somewhere between 50–150 grams of net carbs daily for optimal results when undertaking a low-carb lifestyle like the Keto Diet

In order for pre-workout supplements or other forms of supplementation to effectively be compatible with your Keto Diet you need to make sure that any products you consume have an appropriate balance of all three macronutrients; fats, proteins, and carbohydrates so that they do not slow down or hinder your progress towards reaching nutritional sufficiency with your stated goals!


Carbohydrates are the body’s primary source of energy, so they are essential for a good workout performance. Pre-workout supplements contain carbohydrates like dextrose and maltodextrin, which can boost energy levels. Whether or not pre-workout products can be used on a ketogenic diet depends on your individual goals and needs.

For those who are looking to maintain or even gain weight while following a keto diet, pre-workout supplements can be beneficial. The carbohydrates in pre-workouts help provide an extra source of glucose for working muscles to help fuel your workouts and promote muscle growth during times when glucose stores may be low due to dietary restrictions.

However, those who are aiming to lose weight on the ketogenic diet should avoid consuming too many added carbohydrates from pre-workout supplements. Excess carbohydrates could contribute to increased fat storage since the body is unable to use all of them as fuel during exercise, instead utilizing fat stores as its primary energy source instead. Therefore combining a keto diet with pre-workouts may not be ideal if one is looking to keep their body in ketosis while exercising but they might still benefit from added carbs before an intense workout session or event that requires additional fuel sources.


Caffeine is a popular ingredient found in many pre-workout supplements, and it’s not just for its energy-boosting properties. Caffeine can also help improve concentration and reduce fatigue during exercise, making it an ideal choice for people on a keto diet who may be prone to ‘keto flu’ symptoms.

However, some people may experience jitteriness or excessive stimulation when using caffeine-based supplements. To avoid this, it is important to start with the smallest possible dosage of caffeine (e.g., 100 mg) and gradually increase the dose as needed based on individual tolerance levels. Other low carb/keto-friendly pre-workout ingredients may include BCAAs (branched chain amino acids), beta alanine, creatine, and other vitamins and minerals. If you decide to experiment with any of these components in your pre workout supplement stack, make sure to do so in consultation with your physician or registered dietitian to ensure safety and appropriate dosing levels for your body type and fitness level.

Benefits of Pre-Workout While on Keto Diet

The benefits of taking a pre-workout supplement are widely accepted among gym goers, regardless of nutritional preference. However, when it comes to working out while on a ketogenic diet, the benefits of pre-workout can be even more pronounced.

Pre-workouts facilitate high energy levels during workouts and also have the potential to increase muscle protein synthesis. This means that your muscles not only have higher energy levels for increased performance but also may build muscle more quickly when taking an effective pre-workout supplement. Additionally, by increasing blood flow and oxygen delivery to muscles, pre-workouts can help reduce the amount of lactate build up in your muscles which can help you last longer during intense bouts of exercise.

Furthermore, some studies suggest that taking a quality pre-workout can result in improved focus and mental clarity both during and after exercise – something that will translate into better workouts whether or not you are following a low carb or keto diet. While it’s important to find a formula that contains ingredients suited to your non-exercise goals (such as caffeine tolerance, etc.), many keto users report great success with their workouts when using pre-workouts tailored for those on the ketogenic diet.

Side Effects of Pre-Workout While on Keto Diet

The ketogenic diet is a high-fat, low-carbohydrate eating plan that can be used to manage health problems such as diabetes, obesity, and even seizures.Due to the increased fat content in the diet and being low in carbs, the body goes into a state of ketosis where it produces ketones as an alternative energy source. While there are many benefits to following a ketogenic diet, it’s important to note that using pre-workout supplements while on the diet may have potential side effects.

Pre-workout supplements are typically composed of stimulants to increase energy and endurance levels during a workout. Typically containing caffeine, these supplements are taken before exercise for an improved performance. However, if someone is taking pre-workout while on a ketogenic diet, they should be aware of potential side effects.

Increased heart rate: Using pre-workouts with higher amounts of caffeine while on a keto diet can increase heart rate as well as blood pressure which could also lead to possible long term cardiac risks such as palpitations or increased heart strain if used excessively over time.
Gastrointestinal issues: Stimulants like caffeine can cause gastrointestinal distress like bloating or constipation while they may increase mental alertness and physical energy levels they might also result in nausea or even vomiting if taken in large amounts by individuals with sensitive systems.
Dehydration: Due to pre-workouts having higher water content people need to make sure that they hydrate adequately especially when on a high fat low carb diet since it causes our bodies cells to become more efficient at holding onto fluids for better absorption leading us at risk for dehydration due its diuretic effect.


Overall, pre-workout can be consumed while following a keto diet. From the perspective of supplementing with branched-chain amino acids, several studies indicate that no performance benefits are found from taking BCAAs and that instead supplementing with a protein powder is beneficial for performance. When choosing a pre-workout supplement, it’s best to consider the full nutritional profile and opt for one that provides appropriate carbohydrate and protein levels per serving. Additionally, it’s important to ensure that the ingredients used in any given pre-workout supplement are safe and well researched. Ultimately, by selecting a low-carbohydrate pre-workout that is complete in essential nutrients such as protein and BCAAs, you will reach your keto goals while also getting all the benefits of enhanced performance from your pre-workout supplementation routine.

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