Matt and I have been in a muscle building phase as of late. To promote the growth of muscle we’ve been testing out different keto pre workout mixes! There are some that have worked better for Matt, while others worked better for me. We not only saw changes in our bodies, but had better gym performance overall. There are two pre workouts we make in the video and list below – the standard is more of my go to (no dextrose), while Matt prefers the muscle building one. The benefit to using dextrose as a carb source, as explained in the video by Matt, is that it restores muscle glycogen as opposed to liver glycogen.
Keto Supplements
There are a ton of different supplements you could use, and honestly, listing and going into all of them would take pages. The use of supplements always depends on your goals. Matt always adds in creatine to his pre workouts, which have been found to be very ketogenic. You can also play around with the ingredients provided below in terms of ratios. Finally, a lot of people make use of and ask us about BCAA supplements. While not mandatory, and probably not recommended for someone trying to lose weight, it could be beneficial for someone trying to put on muscle to have those additional amino acids that convert to protein in their body.
Carbs Before Or After Workout?
The real question is what is your goal? Is it weight loss? If so, then maybe neither. Carbs pre or post workout won’t aid in weight loss from our experience. We have found though, that carbs pre workout can aid in muscle growth as well as better gym performance! Aside from building muscle and trying to improve gym performance there are several other ways where carbs could come in handy. For many, a slightly higher carb intake could be necessary for better overall feeling and productivity – as goes with any pre workout drinks, it is always important to experiment with the types and amounts of food you eat!
Keto Pre Workout
These pre workouts can be used to your liking and more tailored to you after some experimenting! Trying either of the ones below for a week or two and seeing how you feel can be a good way to gauge if they are something that works for you. By no means are pre workouts mandatory – as mentioned above, it all depends on your goals. If you have never tried a pre workout, however, the standard keto pre workout may be your best bet for starting off!
Note: Matt found the muscle building pre workout helped him significantly with gym performance and muscle growth, while I preferred the standard pre workout. I also used less protein – anywhere from 8-10 grams – since I take in less protein throughout the day. Making the pre workout fit your goals and body is key! Also, I have never used creatine, and don’t plan on doing so – as a woman I would highly suggest you do research on the supplement prior to using it!
Recipe can be quickly added to MyFitnessPal – Search “KetoConnect – Standard Pre Workout”
Recipe can be quickly added to MyFitnessPal – Search “KetoConnect – Muscle Building Pre Workout”
Keto Pre Workout (Standard Pre Workout)
Ingredients:
Standard Pre Workout Drink
- 12-14 grams Protein Powder
- 1/2 tbsp MCT Oil
- .5-1 grams Pink Himalayan Salt
- 5 grams creatine (optional)
- 12-16 oz water
Instructions:
- Combine all ingredients in a water bottle or cup and stir. Take 15-20 minutes before working out!
- TIP: Take note of any changes you feel or see as your utilize the pre workout!
Notes
Keto Pre Workout (Muscle Building Pre Workout)
Ingredients:
- 12-14 grams Protein Powder
- 1/2 tbsp MCT Oil
- 15 grams Light Corn Syrup (0g High Fuctose Corn Syrup)
- .5-1 grams Pink Himalayan Salt
- 5 grams Creatine (optional)
- 12-16 oz Water
Instructions:
- Combine all ingredients in a water bottle or cup and stir. Take 15-20 minutes before working out!
- TIP: Take note of any changes you feel or see as your utilize the pre workout!
Notes
Written by
Megha Barot
Megha has always been a passionate cook, but she took this to a new level after starting her keo journey in 2015. She loves creating new recipes and producing educational content for KetoConnect, which she co-founded in 2016 with Matt. Her passion for healthy eating and personal development continues to thrive. She's the proud mom of two awesome kids.
I tried a dextrose tablet today and ended up cramping during jiu-jitsu practice. Not sure if it was from the dextrose or something else.
Hmm, I am not sure about that. I don’t think it should cause cramping.
First, thanks for the reviews and recipes.
You say 15 g of the light corn syrup for the pre workout drink. What does that equate to in terms of measuring? One tablespoon? Two? Thanks.
Usually 1 tbsp, but if you look at the nutrition label of the corn syrup it usually says how many grams equal volume measurements.
Could I replace the mct oil with coconut oil? Ketogains recommends both.
Yep, that should work!
I have been struggling to figure out what is best to take before a workout while on keto, thanks for the post I will definitely be testing the standard pre workout! Also, what is best to eat after a workout if I want to lose weight and build lean muscle? Do you have some info on this you could direct me to?
Hi Erica! Megha lost weight and gained muscle following the Deeer State Keto program. You can check it out here! https://deeperstateketo.com/deeper-state-keto-program/
God…GMO corn syrup? hell no. Not in my house! I’m Keto….I don’t do any crap like corn syrup.
Hmm it seems like your site ate my first comment (it was extremely long) so
I guess I’ll just sum it up what I submitted and say, I’m
thoroughly enjoying your blog. I too am an aspiring blog blogger
but I’m still new to the whole thing. Do you have any points for newbie blog
writers? I’d really appreciate it.
My biggest tip would just be consistency. Set a post schedule and stick to it no matter what. Don’t allow yourself to make a single excuse as to why you’re not going to post and you will continue to improve and find success!
Are they listening?!
Hmmm is this keto??
I’ve been viewing your YouTube videos for a few months, and I love your videos. They have helped tremendously. Thanks to you I have found the right combination for using natural sweeteners, stevi a and erythitol. Keep posting g the videos and recipes. You help make Ket o doable.
We love that combination! Congrats on your keto success, we love making these videos! Thanks for hangin’ with us!
Megha, why would you not use the creatine? I will do the research but wanted to know your reasons as well. Thank you
it says 0g, ZERO, high fructose corn syrup… light corn syrup and high fructose are NOT the same thing.
He is using it only pre workout as a quick performance enhancement for fast acting, easily avaible energy source fo his muscles. Because he uses so little and right before a workout, the sugars (gasp) get immediately burned and are not able to be stored as fat. Hence, still keto cool. This is why high performance athletes carb load and eat “Goo” during a marathon – their muscles burn through carbs and sugars like bananza so none of it is stored and availbe to cause the type of damage that our normal high sugar and high carb diet does.
“The more you know…”
Would a morning coffee that has powdered collagen, MCT oil, and heavy cream, do basically the same thing? Seems like the mqcros would be similar. Thanks guys – appreciate all you do!
I think you would have pretty good results with that. Collagen doesn’t have as strong an amino acid profile as whey protein, but it is tasty in coffee.
Your corn syrup is GMO!!!
No way!!!
OMG you used high fructose syrup, it’s made from genetic modified corn which is extremely unhealthy!
Yes I do.