One of the more common issues that many ketogenic dieters experience is with their limited pre workout options for both their meal choices and their supplement choices.
What is the ketogenic diet?
Simply put, becoming “keto” means that your body has adapted to a low intake of carbohydrates and a higher intake of fats. Your metabolism has shifted to fat sources for energy instead of carbohydrates. As a result, your fat burning potential is increased and many keto individuals report that they have more energy, mental clarity and improved body composition. Though I'm not entirely sure a keto diet makes people burn fat faster, I do think there are advantages, if you want more information on low carb, high fat diets, read this article
Once you are in ketosis,however, you have some wiggle room to play with in terms of your carbohydrate intake. Ignoring carbohydrates completely has wrecked many ketogenic diets. This is a mistake that many bodybuilders make when switching to a ketogenic diet.
How many carbohydrates can you eat on a keto diet?
That depends on your activity levels, muscle mass and how long you’ve been in ketosis. I know many athletes whom regularly consume 150-200 grams of carbohydrates per day and stay in ketosis. Dieting is not black and white, there's a lot of grey area. People are even worried about how much protein they can eat on a keto diet. Stop sweating the small stuff.
When it comes to a pre workout meal in ketosis the answer usually lies within your goals.
Are you attempting to gain muscle mass?
Well then in this situation you’d be wise to include around 30-40 grams of carbohydrates from a quality source such as potatoes or rice.
Being in ketosis and taking in a small amount of carbohydrates gives your body the ability to selectively choose its preferred fuel source. The carbohydrates will come into play and will easily be used up during your heavy movements. So there's nothing negative there.
The same goes for any performance goal. Have some carbohydrates.
Listen, if you are truly following a ketogenic diet and are measuring your ketone bodies then one day of carbohydrates isn’t going to kick you out of ketosis. Most athletes follow a cyclical ketogenic diet where they ramp up their carbohydrate intake at various points in the week to ensure they have enough energy to meet their training requirements.
What about a keto pre workout supplement?
Lately exogenous ketone supplements have become very popular. I understand why they would be, a lot of ketogenic dieters are extremely passionate about “bio hacking” and pushing their limits so they will use these specific fats to increase their levels of ketosis. Some report additional benefits and others do not.
But that still doesn’t mean these ketone salts like BHB are good pre workout supplements.
A true keto pre workout supplement should provide enough energy to get you going and enough endurance to allow you push through your workout. There are only a few nutrients that we know that can aid in that goal.
Citrulline Malate: This amino acid combination is key to increasing nitric oxide production while also reducing lactic acid and ammonia levels. As a result, you’ll get a better pump and more endurance. The longer your workout goes, the more fatigue substrates that build up in the muscle, citrulline malate helps to clear those fatigue substrates so you can train harder.
Beta Alanine:Naturally found in muscle and brain tissue, beta alanine is specifically effective for intense activity as it improves both short and high intensity activities. One study even showed that beta alanine improves sprinting, jumping and endurance. It primarily is included in the keto friendly Physique Formula pre workout because it helps to reduce lactic acid build up.
Creatine: Possibly the best supplement ever, creatine monohydrate is associated with improved muscle mass, strength levels and overall health. It’s even a powerful brain health supplement.
The Perfect Keto Pre Workout
It starts with carbohydrates and not following an old, inaccurate assumption that you should not have carbs pre workout. You should, you need carbs. They are just going to flow in and out of you as energy.
The Physique Formula Keto Pre Workout has just 15 grams of simple carbohydrates so you don’t even need to eat any. Best part? It's all natural and artificial sweetener free.
The goal is to find quality nutrients. The Physique Formula Preworkout has creatine, citurlline malate, beta alanine as well as arginine and alpha lipoic acid. Use code SHIPFREE at check out