What To Eat Before Workout On Keto Diet To Get The Most Out Of Your Workout Session

The keto diet has become increasingly popular in recent years and for good reason. This low-carb, high-fat diet has helped many people lose weight, and with weight loss can come improved health markers and increased energy levels. However, if you’re someone who likes to stay physically active and work out regularly, you may be wondering what to eat before a workout on the keto diet.

Will the lack of carbs affect your performance? How can you fuel your body for a successful workout while sticking to keto?

When following a strict keto diet, it’s important to fuel your body with the right nutrients before a workout to ensure you have enough energy to complete your exercise routine. Here are some tips on what to eat before a workout on the keto diet:

Why Is Pre-Workout Nutrition Important on the Keto Diet?

When following a low-carb, high-fat diet such as keto, your body’s primary source of energy shifts from glucose (carbs) to ketones (fat) (1). While this can provide sustained energy throughout the day, it may not be enough to fuel an intense workout session.

Without proper pre-workout nutrition, you may experience fatigue, weakness, and poor performance during your workouts. This is why it’s essential to choose the right foods before you hit the gym.

What to Eat Before a Workout on the Keto Diet

Before a workout, it’s best to consume a combination of healthy fats, moderate protein, and some carbs to fuel your body (2).

Consider your unique macro needs, as not all keto diets are the same. For example, the strict standard keto diet recommends consuming 75% fat, 20% protein, and only 5% carbs. On the other hand, the cyclical keto diet allows for a higher carb intake on certain days to fuel workouts and replenish glycogen stores in the muscles.

Some important factors to consider when choosing pre-workout foods on keto include the type and intensity of your workout, personal preferences, and how your body responds to different foods.

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That being said, you should consider these foods before a workout on the keto diet:

• Small Serving of Carbs

While following a strict keto diet, you may not want to consume too many carbs before a workout as this can kick you out of ketosis. 

However, including a small serving of carbs in your pre-workout meal can give you an extra boost of energy without completely throwing off your macros. Examples include half a banana, a handful of berries, or half a sweet potato.

• High-Protein Foods

Protein is essential for muscle repair and growth, which makes it crucial for any workout routine (3). Opt for lean protein sources such as chicken breast, fish, eggs, or tofu to fuel your muscles before a workout.

• Healthy Fats

Fats are the main source of energy on the keto diet, but it’s important to choose healthy sources before a workout. Avocado, nuts, and seeds are all excellent options that provide sustained energy without weighing you down (4).

• Electrolytes

When following a low-carb diet such as keto, your body may become depleted in essential electrolytes such as sodium, potassium, and magnesium. These minerals play a crucial role in muscle function and hydration, which makes them important for pre-workout nutrition (5).  

You can replenish these electrolytes through foods such as pickles or bone broth or by adding salt to your meal.

• Snack Options

If you’re short on time or prefer a lighter pre-workout snack, there are plenty of keto-friendly options to choose from. Some ideas include a protein shake, hard-boiled eggs, cheese and crackers made with almond flour, or a small serving of full-fat Greek yogurt.

Read more: Master the Keto Diet with This Simple 7-Day Lazy Keto Meal Plan

What Is the Best Pre-Workout Keto Meal?

The best pre-workout meal on the keto diet is one that includes a combination of healthy fats, moderate protein, and some carbs to provide sustained energy without throwing off your macros. Below are some delicious and nutritious options to consider:

1. Avocado Egg Salad (6)

This creamy avocado egg salad is delicious and is also an excellent pre-workout snack for keto enthusiasts. Rich in healthy fats from avocados and proteins from eggs, it provides sustained energy for your workout sessions. The combination ensures you remain full and energized.

2. Cheese and Nut Clusters (7)

Cheese and nut clusters are a perfect combination of protein and fat, which makes them an ideal snack before you hit the gym. The nuts provide essential minerals such as magnesium and potassium, which are crucial for muscle function, while the cheese offers a satisfying dose of protein and calcium.

3. Coconut Fat Bombs (8)

Coconut fat bombs are perfect for delivering a quick burst of energy without any carbs. These little bites are packed with medium-chain triglycerides (MCTs) from coconut oil, which are believed to boost ketone levels and enhance endurance during workouts.

4. Turkey and Cucumber Roll-Ups (9)

These roll-ups combine lean turkey and crisp cucumber to create a refreshing and energizing pre-workout snack. The high protein content from turkey helps with muscle repair and growth, while the cucumber adds hydration and crunch.

5. Almond Butter Celery Sticks (10)

Almond butter celery sticks are a simple yet effective pre-workout snack. Almond butter is rich in healthy fats and protein, providing long-lasting energy, while celery sticks add a hydrating and low-calorie crunch.

6. Keto Granola Bars (11)

Keto granola bars offer a satisfying crunch and are packed with nuts and seeds, which are excellent sources of healthy fats and fiber. These bars are perfect for a sustained energy release, which will keep you fueled throughout your workout.

7. Olives and Cheese Platter (12)

A platter of olives and cheese delivers a salty and savory pre-workout snack that’s full of flavor. The olives provide heart-healthy fats and antioxidants, while the cheese offers a good dose of protein and calcium, both of which are essential for muscle function and strength.

8. Chia Pudding (13)

Chia pudding is tasty and a powerhouse of nutrients. Rich in omega-3 fatty acids, fiber, and protein, it supports sustained energy and improved recovery after workouts. The creamy texture makes it a satisfying pre-exercise snack.

9. Bulletproof Coffee (14)

Bulletproof coffee is a high-fat, ketogenic drink that is known to provide a quick and efficient energy boost before workouts. Made by blending coffee with grass-fed butter and MCT oil or coconut oil, this drink offers a rich source of fats and caffeine. 

It is believed to enhance mental focus and physical performance, which makes it an ideal pre-workout choice for keto followers who are looking to stay energized without carbs.

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What to Avoid Before a Workout on the Keto Diet

While there are plenty of healthy options to choose from, there are also some foods you should avoid before a workout on the keto diet:

• High-Sugar Foods: Consuming sugary snacks or drinks without protein and fat to balance them before a workout can lead to a quick spike in blood sugar followed by a crash, which may leave you feeling tired and sluggish (15). This can be particularly detrimental on the keto diet, as it may disrupt ketosis and the steady energy it provides.
• Large Meals: Eating a large, heavy meal before exercising can cause discomfort and sluggishness, as your body directs blood flow to the digestive system rather than the muscles (16). This can impair your performance and lead to digestive discomfort during workouts.
• Ultra-Processed Foods: Highly processed foods often provide low nutritional value. Avoiding them will ensure you’re fueling your workout with nutritious energy from whole foods.
• Excessive Fiber: While fiber is important for digestion, consuming too much of it immediately before a workout may lead to bloating and discomfort (17). Opt for lower-fiber options to keep your energy levels steady and digestion smooth, and have your fiber later.

How Much Time Should You Allow Between Eating and Working Out on Keto Diet?

It’s generally recommended to allow about 1 to 3 hours between eating and working out. This timing allows your body to digest the food and convert it into energy, which can enhance your workout performance.

A small pre-workout meal or snack that includes carbohydrates and protein is often considered optimal. This combination helps provide the necessary energy for the workout and can help maintain appetite control. However, individual preferences and digestive comfort can vary, so it’s important to experiment with timing and meal composition to find what works best for you.

Read more: How Can Intermittent Fasting With Keto Transform Your Health?

What Is the Best Way to Exercise on the Keto Diet?

The best way to exercise on the keto diet is to listen to your body and adjust accordingly. Some tips you should keep in mind include:

1. Types of Exercises

• Cardio Workouts

Cardiovascular exercises play a crucial role in maintaining heart health and burning calories (19). Low- to moderate-intensity cardio workouts, such as walking, cycling, or swimming, are excellent choices on the keto diet. These activities rely primarily on fat as a fuel source, aligning perfectly with keto’s metabolic state.

• Strength Training

Strength training is essential for building and preserving muscle mass, which is particularly important when following a low-carb diet (20). Exercises such as weightlifting, resistance band workouts, and body weight exercises (e.g. squats, push-ups) help increase muscle strength and endurance. Incorporating compound movements such as deadlifts and bench presses can optimize muscle growth and overall fitness.

• High-Intensity Interval Training (HIIT)

HIIT workouts are effective for burning fat and improving cardiovascular fitness (21). They involve short bursts of intense activity followed by rest or low-intensity periods. While HIIT can be demanding, it’s important to listen to your body and adjust the intensity based on your energy levels. Start with shorter intervals and gradually increase as your endurance improves.

2. Managing Energy Levels

• Pre-Workout Nutrition

On a keto diet, your body relies on fats and ketones for energy. To optimize performance, focus on pre-workout meals that include healthy fats, moderate protein, and a small amount of carbs if necessary. Foods such as avocado, nuts, eggs, or a keto-friendly shake can provide sustained energy (2).

• Hydration and Electrolytes

Maintaining electrolyte balance is essential on the keto diet, as reduced carb intake can lead to decreased sodium, potassium, and magnesium levels. Ensuring proper hydration and electrolyte intake can prevent fatigue and cramping. Consider consuming electrolyte-rich foods such as spinach, avocados, and salted nuts, or use supplements if needed (5).

• Post-Workout Recovery

Proper recovery is vital to maximize the benefits of your workouts. After exercising, refuel with a combination of protein and fat to help with muscle repair and replenish energy stores (22). Keto-friendly options include a protein shake with coconut oil or a meal of grilled chicken and vegetables.

3. Balancing Cardio and Strength Training

Achieving a balanced fitness routine involves integrating both cardio and strength training. Cardio helps improve endurance and burn calories, while strength training builds muscle mass and boosts metabolism (19, 20). Aim for a mix of both, alternating between them throughout the week to avoid overtraining and ensure comprehensive fitness gains.

4. Adjusting Workout Intensity

• Listening to Your Body

Keto adaptation can take time and during this period, it’s essential to listen to your body. Start with low- to moderate-intensity workouts and gradually increase your effort as you become more keto-adapted. Pay attention to signs of fatigue and adjust the intensity accordingly.

• Customize Your Routine

Tailor your exercise routine to suit your personal fitness goals and current energy levels. If you’re new to exercise, start with simple activities such as walking or body weight exercises, and progressively incorporate more challenging workouts.

5. Practical Advice for All Levels

Beginners

• Start Slow: Start with low-impact exercises such as walking or gentle yoga to build a foundation.
• Focus on Form: Proper form is essential to prevent injuries. Consider working with a trainer to learn the correct techniques.
• Set Realistic Goals: Establish achievable goals to stay motivated and track progress.

Experienced Athletes

• Incorporate Variety: Mix up your routine with different exercises to prevent plateaus and keep your workouts engaging.
• Monitor Macros: Ensure your diet supports your increased activity level by adjusting macronutrient ratios as necessary.
• Stay Adaptable: Be ready to modify your workout intensity based on how your body responds to the ketogenic state.

Frequently Asked Questions

• Can you go to the gym on a keto diet?

Yes, you can definitely go to the gym while on a keto diet. Many individuals successfully follow a ketogenic lifestyle and maintain regular exercise routines. The key is to adjust your workouts based on how your body responds to the diet, and to be flexible with your diet if necessary to support your workout goals. 

You may initially experience a period of adaptation as your body switches from using carbohydrates to fats as its primary energy source. During this time, it’s important to monitor your energy levels and adjust the intensity of your workouts accordingly. 

Starting with moderate-intensity exercises can help you gradually build up to more demanding workouts as your body becomes keto-adapted.

• Is it harder to work out on keto?

Working out on a keto diet can be challenging at first, particularly during the initial adaptation phase. As your body transitions to burning fat for fuel instead of carbohydrates, you may experience temporary fatigue or decreased performance. 

However, many people find their endurance and energy levels improve once they’re fully adapted to the diet. It’s important to listen to your body, ensure adequate hydration and electrolyte balance, and adjust the intensity of your workouts as necessary. Once you feel more energetic, you can consider incorporating both cardio and strength training to maximize your workout effectiveness on keto.

• Is pre-workout ok on keto?

Yes, pre-workout supplements can be used on a keto diet, but it’s important to choose products that are aligned with your dietary restrictions. Many pre-workout supplements contain carbohydrates, so look for options that are low in carbs or specifically designed for keto. 

Alternatively, focusing on natural pre-workout nutrition such as healthy fats and moderate protein can provide the energy that is needed for your workouts. Examples include consuming foods such as avocados, nuts, or a keto-friendly shake before exercising.

• Is it OK to eat carbs before a workout?

Eating a small amount of carbs before a workout can be acceptable on a keto diet, particularly if it helps enhance your performance. 

While the goal of keto is to stay in a state of ketosis, consuming a small serving of carbs, such as half a banana or a handful of berries, can provide an energy boost without significantly disrupting ketosis. 

It’s important to monitor how your body reacts and ensure that this carb intake doesn’t throw off your overall dietary balance.

The Bottom Line

Eating the right foods before a workout is essential for fueling your body and ensuring a successful performance on the keto diet. By including healthy fats, moderate protein, some carbs, and electrolyte-rich foods in your pre-workout meal or snack, you can maintain your energy levels and support muscle function during intense workouts. 

Don’t be afraid to try different options and find what works best for you. With these tips in mind, you can conquer your workouts and achieve your fitness goals on the keto diet.