Pre-workout supplements are created to pump up your next sweat sesh. Most formulas come as a powder to mix with water and chug 30 minutes before your workout.
Pre-workout formulas are standard for professional athletes, but theyve also caught on in the mainstream.
Since theyre a dime a dozen on the market, it can be tough to figure out which ones are legit. It also takes time to find the one thats best and safest for your goals.
The ketogenic diet calls for high fat, low carb eating to encourage your bod to use its fat stores for fuel. The basic keto eating breakdown is 55 to 60 percent fat, 30 to 35 percent protein, and 5 to 10 percent carbohydrates.
When your body doesnt have carbs for energy, your liver steps in. It converts your fat into something called ketones, which can be burned for energy instead. Once your body starts this fat-torching process, its called being in a state of ketosis.
For folks on the keto diet, its important to choose a pre-workout that will *keep* their bodies in ketosis.
TBH, the answer varies wildly from product to product. You will see some common ingredients in both mainstream and keto-friendly pre-workouts.
Exactly what you think: Boost your energy to improve your performance.
From thiamine (B1) to cobalamin (B12), the B vitamins = brain and blood cell juice to help your body run on all cylinders.
Stevia. Saccharin. These guys make your jolt juice tasty.
Beta-whaaat? Keto pre-workout formulas differ from other formulas in two ways: They typically have no more than 1 carb per serving *and* they include beta-hydroxybutyrate.
Recent research suggests that pre-workout formulas with electrolytes and beta-hydroxybutyrate boost exercise performance by more than 10 percent for folks in ketosis.
Most pre-workout formulas include salts to replenish electrolytes lost to sweat, natural or artificial flavors, and sometimes a blend of herbs or vitamins.
WTF is a proprietary blend?
This is perhaps the biggest issue with pre-workout powders and pills. The FDA doesnt evaluate the safety, effectiveness, or quality of dietary supplements or their ingredients. That includes the *amounts* of ingredients in so called proprietary blends. So, you could be getting more (or less) of a vitamin, mineral, or other ingredient than you bargained for. Pretty murky stuff, huh?
The best way to verify the nitty-gritty of pre-workouts with proprietary blends is to shop for products that have been certified by a third-party company.
Of course! Like most supplements, pre-workouts come with a side of research-backed results and personal claims.
Because of the caffeine content, most pre-workout supplements make your energy soar. And being wired AF increases your chances of going harder, faster, stronger.
Caffeines benefits go beyond the obvious too. Research indicates that it boosts exercise performance and decreases post-workout muscle soreness.
The ingredients listed above essential amino acids and performance-boosting beta-hydroxybutyrate will also increase pump and help you smash your workout goals.
Well, theres that whole proprietary blend thing. These blends are merely FDA-regulated, so theres the potential for mystery types and amounts of ingredients.
Pre-workout supplements will never be as straightforward as a simple pre-workout egg, avocado, or other whole-food snack. And even when dosing on essential amino acids and vitamins, you run the risk of getting too much of a good thing.
Finally, theres always a chance that your pre-workout wont mix well with your other supplements or prescription meds. Err on the side of caution and talk to your doctor before taking a new pre-workout formula.
Maximizing your workout is all about preparation.
Most pre-workout formulas are designed to be taken 20 to 30 minutes before exercising. This gives the ingredients time to take effect.
If youre craving a caffeine jolt, timing gets a bit trickier, because caffeine takes effect 45 to 60 minutes after you consume it.
Your best bet? Chug that pre-workout drink 30 minutes before your warmup. The amino acids and vitamins will already be surging through your system, and the caffeine will kick in soon after.
Youll typically choose a pre-workout supplement that has the right ingredients for your specific goals. Some ingredients give you major pump for lifting, while others boost your endurance.
Pick a pre-workout that fits your exercise style and goals.
Wanna support your pump during ketosis? Look for beta-hydroxybutyrate.
Need major jolt juice for HIIT? Go for the caffeine and B complex.
Hoping to beat your lifting record? Grab a pre-workout with creatine, athletes favorite ingredient for boosting strength and power.
Its a big deal that pre-workouts arent FDA-approved. If yours is stuffed with pointless fillers, youre wasting your cash at best. At worst, you could be harming your body instead of pumping it up for peak performance.
To be safe, professional or student athletes should get their pre-workout supplements approved by a coach or dietitian.
Not a pro? Ask your doc about any harmful interactions with your other supplements or prescription meds.
Keeping safety in mind, we searched for pre-workouts that are rated highly for keto-friendly ingredients, workout impact, reliability, and taste (when applicable).
Full disclosure: We used Amazons bestseller list and highest-rated products as a guide.
Pricing guide
Our search turned up 11 classic pre-workout powders. But we also found a killer variety of pre-workout nibbles to rev up your next sweat sesh.
These supplement and powder formulas are classic pre-workouts but in keto form! Mix em up with water and chug about 30 minutes before your workout.
Need an a.m. pick-me-up? This citrusy pre-workout offers up caffeine from green tea extract. Its also dairy-free and gluten-free ideal for touchy tummies.
If the tame packaging worries you, leave those fears behind: This pre-workout has powerhouse ingredients like beta-hydroxybutyrate and MCTs.
The refreshing flavor comes courtesy of stevia, meaning theres less than 1 gram of carbs per serving. #winning
Price: $$$
Buy Perfect Keto Perform online.
The amino acids! The vitamins! The steady supply of caffeine! TBH, Kino Octane is one of the most well-rounded ways to boost your energy, replenish electrolytes, and generally pump up your muscle capacity.
Peep these ingredients: 6,000 milligrams of L-citrulline, 300 micrograms of vitamin B7, 100 milligrams of thiamine (vitamin B1), and no sugar.
Price: $$
Buy Kino Octane online.
Say hey to one of the first pre-workout supplements designed specifically for keto folks!
With fatty MCTs for fuel, BHB salts to keep blood sugar in check, and all the beta-hydroxybutyrate keto gym rats know and love, this third-party-tested lemon ice shake-up delivers.
Have texture issues? Beware. Reviewers say this one gets hella clumpy.
Price: $
Buy BPI Sports Ketogenic Pre-Workout Supplement online.
Want a true blue pre-workout? This one is Americas #1 selling pre-workout and swole idol Mat Frasers preferred formula. Thats why we also named it one of the best overall pre-workout supplements of 2020.
But wait theres more! Its third-party tested. Clocking in with less than 1 gram of carbs, its also keto-friendly AF.
Three cheers for transparent products that work!
Price: $
Buy C4 Original Pre-Workout Powder online.
With its A+ ingredient rundown no carbs, no caffeine, no sugar! Keto Drive is damn tasty. Take your pick from two flavors: black cherry or matcha lemonade.
Packed with the usual arsenal of pre-workout supplements, Keto Drive is also formulated with a patented beta-hydroxybutyrates (BHB) blend, supporting a rapid rise to ketosis.
Sensitive stomach? Ease into this one some reviewers say it gave them the runs and abdominal pain.
Price: $$
Buy Keto Drive online.
Not many pre-workout supplements are vegetarian or vegan. Thats because theyre packed with collagen or animal-based amino acids. So we were amped when we found Vega Sport, which is plant-based *and* gluten-free.
The formula comes in vanilla, mocha, or berry flavor, so its perfect for mixing with your fave plant milk or blending into a keto smoothie.
Price: $$
Buy Vega Sport online.
Weve got another BHB in the house! Reviewers back up this cherry-flavored pre-workouts claim: It supports pump so you can crush your next workout.
No carbs in sight, but Crush on Keto does include 2,000 milligrams of beta-alanine, 400 milligrams of L-taurine, a proprietary keto blend that includes L-arginine AKG and BHBs, and a whopping 250 milligrams of caffeine. So if caffeine hits you hard, start with half a scoop of this one.
Fans usually pair this pre-workout with the brands Burn on Keto supplements, but its always best to check with your doc before adding pills to your routine.
Price: $
Buy Crush on Keto online.
As the name suggests, this is as basic as a pre-workout gets. It has no sugar, no carbs, and no caffeine, so you might be wondering what *is* in these little packets of pre-workout.
One hundred percent pure MCT oil powder. Thats it.
Reviewers say the MCTs will get you focused AF and science says MCTs help folks reach peak performance in the gym.
Price: $$
Buy Stupid Simple MCT2GO online.
Though electrolytes are marketed for post-workout hydration replenishment, pumping your body with minerals pre-workout also revs up your energy and stamina and, ultimately, your pump.
Since its basically a hydration jolt, Electrolyte Recovery Plus wins the award for Most Tame Pre-Workout. But dont let the power of electrolytes fool you!
As one reviewer puts it, I just feel absolutely amazing. I feel so much stronger. Easing into pre-workout formulas? Give this a whirl!
Price: $
Buy Electrolyte Recovery Plus online.
With zero carbs or calories, Old School Labs Real Keto is the real deal. The caffeine and mushroom adaptogens are just the cherry on top.
Fans rave about this pre-workouts ability to accelerate workout intensity without sacrificing keto compliance.
Looking for a crash-free formula? Give this a whirl and let us know what you think!
Price: $$
Buy Old School Labs Real Keto online.
Mixed up in an FDA-regulated facility (*swoon*), Keto Rises organic caffeine formula could turn any night owl into an early riser.
Refreshing OJ flavor? Check. Vitamins A, C, D, and K to kick off your day? Check. Salts for optimum hydrate? Of course.
This supplement is also loaded with L-carnitine, which is known for improving workout recovery and fat-burning capabilities.
Price: $$
Buy Keto Rise online.
Need a break from the chugging? Load up on these keto-friendly bars for an occasional pre-workout snack instead.
With whole-food ingredients and 10 grams of protein per serving, Perfect Keto Bars live up to their name. The jolt of pure, fatty energy just might be worth the chunk of change.
Price: $$$
Buy Perfect Keto bars online.
What Stoka Bars lack in caffeine or amino acids, they make up for in delicious protein and fatty fuel. And we dare you not to love the ketolicious sweetness of the PB&J flavor!
Price: $$$
Buy Stoka bars online.
Read more:
29 Best Keto Pre Workout Snacks and Supplements - Greatist
