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What Pre-Workout Supplements Can I Take On Keto? We Explore The Best Exogenous Ketones, MCT Oil, Electrolytes, And More!

Most people start exploring different diets because they are trying to lose weight. The ketogenic diet has been one of the most popular approaches to weight loss  in recent years because it can give relatively quick results.

Keto is a low-carbohydrate, high-fat, and moderate-protein diet. It initiates a metabolic state called ketosis where your body breaks down fat and creates ketone bodies to use as an energy source instead of glucose. 

However, since you limit the intake of some types of food, the use of certain supplements could provide several major benefits, such as minimizing the effects of keto flu or improving athletic performance. Read on to discover the best keto pre-workout supplements.

What to Eat Before Workouts on a Keto Diet

Many people are puzzled when they open the fridge and it’s time to decide what to eat before a workout while on a keto diet. On top of that, you need to pay close attention to meal timing as well. You should eat your pre-workout meal or snack 30 minutes to three hours before you hit the gym.

The key is to prepare a light meal that can power your activity and boost your performance. Some ideas include protein shakes, keto bars, egg white omelets with spinach and feta cheese, hard-boiled eggs, or Greek yogurt with berries.

You can complement these pre-workout meals with the most popular supplements like creatine monohydrate, amino acids like beta-alanine and L-citrulline, or caffeine. In fact, studies show that caffeine may improve endurance and exercise performance and  beta-alanine and l-citrulline are important for improving muscle and metabolic health, performance, and recovery after activity. On the other hand, creatine supplementation is mainly used to improve muscle mass, strength, and endurance.

The most popular keto supplements include MCT (medium-chain triglycerides) oil, omega 3-fatty acids, magnesium, caffeine, exogenous ketones, electrolyte supplements, and digestive enzymes. Studies show that keto supplements with ketone salts, caffeine, and amino acids can improve exercise performance in both experienced and beginner keto dieters. Similar results were observed in cyclists who took ketone-caffeine supplements before high-intensity training.

The conclusion – keto supplements can improve performance and the magnitude of ketosis.

Best Keto Pre-Workout Supplements

If you feel like you have no energy on keto, taking some of these supplements may help. We’ve reviewed the most popular options and compared brands so that you don’t have to. Read on to learn all about the best keto supplements to take before working out.

Perfect Keto BHB Exogenous Keto Capsules

Best Exogenous Ketones – Perfect Keto

Perfect Keto BHB Exogenous Keto Capsules

Exogenous Keto Capsules by Perfect Keto contain high-quality hydroxy-butyrate salts with no sugar or fillers. They use monk fruit and stevia leaf extract to add sweetness, as these ketone salts are naturally bitter.

The recommended serving size is two capsules and each bottle contains 30 servings. You can also get this supplement in powder form with chocolate flavor.

Using exogenous ketones may get you into ketosis quicker and can also help you improve your athletic performance, provide mental clarity, boost energy levels, and maintain a healthy weight.

Brain Octane Premium C8 MCT Oil

Best MCT Oil for Keto – Bulletproof

Brain Octane Premium C8 MCT Oil

MCT oil is a form of fatty acids that are broken down by your liver quickly and used as fuel. Not only can they be used to boost your fat intake but they can also assist in maintaining ketosis.

Brain Octane C8 MCT Oil by Bulletproof contains caprylic acid MCT sourced entirely from coconuts. It is flavorless, making it perfect to add to any meal, shake, salad, or coffee.

Its use supports ketosis and provides sufficient energy to power your workouts. In addition, it can help you to control your appetite better, which is perfect for people trying to lose weight.

LMNT Keto Electrolyte Drink Mix

Best Electrolytes for Keto – LMNT

LMNT Keto Electrolyte Drink Mix

If you are searching for the best keto electrolyte powder, we highly recommend Keto Electrolyte Drink Mix by LMNT. It is conveniently packed in stick packs and each bag contains 12 stick packs.

This supplement contains 1,000 mg of sodium, 60 mg of magnesium, and 200 mg of potassium. It’s vegan-friendly and comes in three flavors – citrus, orange, and raspberry.

Taking this electrolyte mix before you work out can improve your energy levels and recovery.

Garden of Life Keto Meal Balanced Shake

Best Keto Meal Replacement Shake – Garden of Life

Garden of Life Keto Meal Balanced Shake

Keto meal replacement shakes are perfect for anyone who doesn’t know what to eat as their pre-workout meal. Garden of Life offers its doctor-formulated Keto Meal Balanced Shake that’s available in chocolate and vanilla.

This meal replacement shake contains 70% fat, 23% protein, and 7% carbohydrates. All fats are sourced from organic grass-fed butter and its other key nutrients are organically sourced, gluten-free, and non-GMO project verified.

Besides an excellent macronutrient content, this meal replacement shake also contains vitamins, minerals, caffeine, and probiotics.

Editor’s note: we are regularly updating this review. If you see any problems, weird interpretations of the data, or just want to say hi, please reach out to

Photo by LYFE Fuel on Unsplash

About the author

Dusan is a content writer focusing on biology and science-related topics. His love for biology, nature, and science has helped him gain a better understanding of the world around us. He loves keeping up to date with new research and creating evidence-based content to help improve people’s lives. In his free time, he enjoys hiking trips, camping, exercising, and cooking healthy meals in his tiny kitchen.

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