Exercise is one of the best ways to improve health, remain fit, and for wellness. especially when you are on the keto diet, exercise helps you to enhance your keto lifestyle. Different diets have different restrictions on food. What type of food you can eat and how much you can take. Another question that may come into mind is what to eat before workout on keto diet?

You might be making peanut butter with bread or carrot with hummus but when you are on a keto diet you might be confused about whether you should take them or not. It’s a long belief that carbs should be avoided in the keto diet and also they are very stubborn to burn with exercise. For those who want to lose weight, the only diet is not sufficient, the workout is also recommended. Diet and exercise go side by side.

Workout helps to burn calories fast and keeps you active and healthy. Some people believe that you can do a better workout with an empty stomach and some believe that without fuel you cannot work out with full intensity. It also depends upon personal preference how comfortable you are. For example, if you exercise early in the morning you may be comfortable doing it on an empty stomach. However, it comes to the mind of many people that how to fuel their body without carbs when they are on a keto diet.

The best keto meals and snacks are ones that adequately fuel your body for heavy exercises. Every individual is different for the keto diet but it does not state that you should not follow any proper guidelines. Go with Natural food and drink items that will help and give you a boost.

Among most of the things, your friends eat before a workout are fruits. fruits are allowed in a low-carb keto diet but you don’t know exactly how much you should consume. There are many people who advise others to take carbs before the workout to get energy but for the keto dieter, it is not recommended. In this article, we will guide you on what and how much you should eat before a keto workout which gives you a ton of energy and keeps you high while doing games. Here is a list of a few foods you can take.

Guideline on What to Eat Before Workout on KETO Diet:

Before a workout, you definitely need something to fuel you which is low in carbs and high in proteins. nowadays there are many ready-made things available. Health food companies have made a variety of keto snacks so the keto dieters can be ready every time. Pre Workout meals should consist of three micronutrients, healthy fats, proteins, and carbohydrates. Healthy fats provide energy, proteins to build muscles and carbohydrates replenish the glycogen.

Here are a few meal ideas.

KETO Fat Bombs:

Keto fat bombs are small bars available in food stores and can be taken before a workout. They are made up of coconut oil, nut butter, and no-carb sweeteners such as stevia or cocoa powder. There are different types of nuts on them so you can choose them according to your taste. Since you know all its ingredients, you can easily make them at home.

Coconut Peach Smoothie:

This is a very healthy smoothie. You can take it as your pre-workout snack. This smoothie has coconut milk, peach, chia seeds, egg white, lemon juice, and ice cubes. This smoothie has enough carbs without exceeding the limit and enough to boost energy.

KETO Avocado Pepperoni Salads:

It is one of the best things on your table if you are on the keto diet. The keto avocado pepperoni salads include yummy mozzarellas, pearls, cubes of avocados, and pepperoni to add fats and proteins. For seasoning, you can add pepper and salt, and also you can add a bit of lime juice.

KETO Yogurt Bowl:

Dairy is not always a good idea before a keto workout but there is plenty of coconut milk and soy-based yogurt available. You can easily grab them without worrying about upsetting your stomach. Keto Yogurt Bowl contains a high amount of fats and a low amount of carbs. The macros are just enough to give you energy. You can add fresh berries as carbohydrates and a few healthy fats from pumpkin seeds. Along with them you can have shredded butter and almond butter.

Creamy Avocado Tuna Boats:

You can make this healthy snack in five minutes. All you can do is uncanned the tuna and mix it with cucumber, onion, and mayo. Stuff this filling in avocado boats and shattered some black pepper. This snack is very healthy and also low budget.

Smoked Salmon Cucumber Rolls Up:

These are also very convenient and easy pre-workout snacks although you can use them as a party appetizer. Cut the cucumber into thin slices. Spread some cream cheese on it with smoked salmon and roll it all up. Your snack is ready to fuel you up before a keto workout.

Banana With Peanut Butter:

Bananas contain a good amount of glucose and potassium. They are known as best friends for exercise. Bananas do not store in your body for a long time so you can have them during your workout and before your workout. You can have peanut butter along with the banana.

Paleo and KETO Chocolate Milkshakes:

Genom paleo is a healthy and perfect smoothie for workouts. You can add additional protein peptides to it. This smoothie gives you a real boost as it has all three micronutrients and healthy fats from coconut milk and avocados.

Avocado Egg Salads:

Avocado egg salads also take a few minutes to get ready. Add the Avocado in mayo. It is a healthy blend of protein and fats. We recommend you shake some black pepper for its seasoning.

Carrot and Cabbage Juice:

This is the perfect pre-workout juice if you are on the keto diet. It has carrots, shredded cabbage, and small pickles. It provides you with the energy to work efficiently.

Coconut Milk Strawberry Smoothie:

This is a great option if you want to store energy for your workout. It is loaded with strawberries, coconut milk, and almond is a perfect low-carb keto drink to take before a workout.

Few More KETO Meal Ideas      

  • An egg white omelet with cheese and spinach
  • Some low sugar berries with a cup of cottage cheese.
  • Tomatoes, carrots, and low carb veggies with low carb hummus.
  • Half mashed sweet potatoes with cinnamon, almond butter, and vanilla keto collagen.
  • A low-carb protein bar.
  • A low-carb fruit smoothie.

What to Avoid On KETO Pre-Workout:

If you are on a keto diet there are few things you should avoid taking before a workout.

Carbs loading:

If you take carbs your body will go out of ketosis instead of burning fat, it will look for carbs to get energy.

Artificial Sweeteners:

Try to avoid artificial sweeteners and always try to use natural ones such as monk fruit sweeteners and stevia. Artificial sweeteners are injurious to health and may even cause cancer and elevate blood sugar.


It’s always been a good idea to avoid alcohol before a workout because alcohol gets you dehydrated faster.

Best KETO Workout Routine:

There are many ways to keep your body in ketosis and to maintain energy. This routine will help you to maintain long-lasting fat-burning fuel.


Always try to stay hydrated when you start to do any exercise. try to maintain your energy level. Drink a lot of water. This is the reason why people enjoy different shakes to hydrate themselves.

Eat a Small Amount of Food:

If you are not sure how much you need for the workout, try to do the workout without eating anything. if you feel low, eat according to your need but firstly start with small portions. try a small protein bar or small portions of shakes.

Talk to Your Doctor:

Always consult your doctor if you feel any muscles weakness or dizziness. Talk to your doctor about how hard you are exercising and how much effort you’re making for losing weight. you might need to adjust your macros and follow a proper diet plan.

Frequently Asked Questions

Should you eat before or after keto exercise?

People who are on a keto diet experience success when they eat before and during exercise. They feel that glucose will help them to fuel glycolytic exercise.

Can I eat a banana before the workout on a keto diet?

As we all know that bananas are high in carbs so it’s not ideal for those who are on the keto diet.

How much weight you can lose on the keto diet in a week?

It depends upon your size and also that who much water weight you are carrying. People have reported losing weight from one pound to 10 pounds in a week on the keto diet.

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