Best Keto Pre-Workouts for Maximum Gains

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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. We’ve covered keto side dishes previously. In this article, we’ll cover keto pre workouts. Here are some natural ingredients and their benefits for a keto pre-workout:

1. Medium-Chain Triglycerides (MCT Oil or Powder)

• Why? Provides quick, clean-burning energy by converting directly into ketones.
• How to use: Add 1–2 tablespoons of MCT oil or powder to some lightly salted water (with sea salt or himalayan salt), or to any other pre-workout drink or keto smoothie.

2. Coffee or Matcha (Caffeine Source)

• Why? Caffeine increases energy, improves focus, and boosts fat oxidation during exercise.
• How to use: Brew a strong cup of black coffee or make matcha tea, and drink it 30–45 minutes before your workout.

3. Coconut Water (Electrolytes)

• Why? Rich in potassium and magnesium to prevent muscle cramps and maintain hydration.
• How to use: Mix ½ cup of coconut water with your pre-workout drink for natural electrolytes.

4. Pink Himalayan Salt

• Why? Replenishes sodium lost through sweat, preventing fatigue and cramping.
• How to use: Add a pinch of pink Himalayan salt to water or your pre-workout drink.

5. Collagen Peptides

• Why? Provides protein to support joint health and muscle recovery.
• How to use: Mix 1–2 tablespoons of collagen peptides into water or coffee.

6. Lemon Juice

• Why? Alkalizes the body and provides a refreshing dose of vitamin C, which can boost performance.
• How to use: Squeeze fresh lemon juice into your pre-workout drink.

7. Apple Cider Vinegar

• Why? Stabilizes blood sugar levels and supports energy metabolism.
• How to use: Add 1–2 teaspoons of raw, unfiltered apple cider vinegar to your drink.

8. Ginger and Turmeric

• Why? Both are natural anti-inflammatory agents that can reduce soreness and improve recovery.
• How to use: Grate fresh ginger or turmeric into hot water for a tea, or add powdered versions to your pre-workout blend.

9. Cocoa Powder or Dark Chocolate

• Why? Contains theobromine, a mild stimulant that boosts focus and energy, and provides antioxidants.
• How to use: Add unsweetened cocoa powder to your pre-workout shake.

10. Chia Seeds

• Why? Packed with omega-3s and slow-digesting energy, perfect for endurance workouts.
• How to use: Mix 1 tablespoon of chia seeds into water and let it sit for 10 minutes before consuming.

11. Cinnamon

• Why? Improves insulin sensitivity and stabilizes blood sugar levels for steady energy.
• How to use: Sprinkle a dash of cinnamon into your coffee or pre-workout shake.

12. Raw Coconut Oil

• Why? Provides slow, sustainable energy for longer workouts.
• How to use: Stir 1 tablespoon into your coffee or smoothie.

DIY Keto Pre-Workout Recipes

Recipe 1: Energizing Coffee Blend

• 1 cup black coffee (or matcha)
• 1 tbsp MCT oil or coconut oil
• 1 tsp unsweetened cocoa powder
• A pinch of cinnamon
• Optional: Add a natural keto-friendly sweetener (like stevia)

Recipe 2: Citrus Electrolyte Drink

• ½ cup coconut water
• Juice of 1 lemon
• 1 pinch of pink Himalayan salt
• 1 tsp apple cider vinegar
• ½ tsp grated ginger

Recipe 3: Collagen Energy Shake

• 1 cup unsweetened almond milk
• 1 scoop collagen peptides
• 1 tbsp chia seeds
• 1 tsp unsweetened cocoa powder
• 1 tsp MCT oil

Tips:

1. Timing: Consume your pre-workout drink 30–45 minutes before exercise for maximum effect.
2. Hydration: Always stay hydrated to ensure optimal performance.
3. Test and Adjust: Experiment with ingredient combinations to find what works best for your body and workout type. If you have sweet cravings before, during or after your workout, consider keto gummies which can satisfy those sweet cravings while keeping you focused on your workouts.

These natural ingredients ensure that your pre-workout is clean, keto-compliant, and free of artificial additives!

What Makes a Pre-Workout Keto?

A pre-workout is considered keto-friendly when it aligns with the principles of a ketogenic diet, which emphasizes low carbohydrates, high fat, and moderate protein intake to maintain ketosis. Here are the key requirements:

1. Low or Zero Carbohydrates

• Why? Carbohydrates can raise blood sugar and insulin levels, potentially knocking you out of ketosis.
• What to look for: A pre-workout should have less than 5 grams of carbs per serving, ideally none.

2. Fats for Energy (Optional but Ideal)

• Why? On keto, fats are the primary energy source. Including fat-based ingredients can provide sustained energy and support ketone production.
• Examples: MCT oil or powder, coconut oil, or other healthy fats.

3. Ketone-Boosting Ingredients

• Why? Supplements that directly or indirectly increase ketone production can enhance performance while maintaining ketosis.
• Examples:
  • BHB Salts (Beta-Hydroxybutyrate): These are exogenous ketones that provide immediate energy.
  • MCT Oil: Medium-chain triglycerides are quickly converted into ketones by the liver.

4. No Artificial Sweeteners that Spike Insulin

• Why? Some sweeteners, like maltodextrin or high-fructose corn syrup, can raise blood sugar and disrupt ketosis.
• Keto-friendly sweeteners: Stevia, monk fruit, erythritol, or allulose.

5. Caffeine (Optional)

• Why? Caffeine can boost energy and fat oxidation, which is particularly useful for keto dieters.
• Sources: Black coffee, matcha, green tea, or caffeine anhydrous (synthetic caffeine).

6. Electrolytes

• Why? Keto diets often cause electrolyte imbalances due to lower insulin levels and increased water loss. Replenishing these is critical for workout performance and avoiding cramps or fatigue.
• Examples: Sodium (from Himalayan salt), potassium, magnesium, and calcium.

7. Muscle-Enhancing Ingredients (Optional but Useful)

• Why? To improve strength, endurance, and recovery during workouts.
• Examples:
  • Creatine: Supports muscle energy and strength without affecting ketosis.
  • Beta-Alanine: Helps delay fatigue during high-intensity workouts.
  • L-Citrulline: Improves blood flow and reduces soreness.

8. No Hidden Carbs or Fillers

• Why? Many commercial pre-workouts use fillers, thickeners, or flavorings that add hidden carbs.
• What to avoid: Dextrins, maltodextrin, and other high-glycemic additives.

9. Clean, Whole-Food Ingredients (Optional)

• Why? Keto emphasizes whole, natural ingredients to avoid inflammation and processed foods.
• Examples: Natural caffeine sources (like matcha or coffee), unprocessed salts, and coconut-based products.

Summary: What Makes a Pre-Workout Keto?

• Low or zero carbs (<5g)
• High fat or ketone-boosting ingredients
• No insulin-spiking sweeteners
• Electrolytes to replenish losses
• Optional performance enhancers like caffeine, creatine, or beta-alanine
• Clean, natural, and minimally processed ingredients

By meeting these criteria, a pre-workout supports keto dieters in optimizing their exercise performance without disrupting ketosis. These should give you all the energy you need to perform powerful upper body and lower body workout routines. 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.