Best Pre-Workout Meals to have, if you are on a Keto Diet

The ketogenic diet is a low-carbohydrate, adequate-protein, high-fat diet that forces the body to burn fats instead of carbohydrates, leading to weight loss.

The main objective of taking a pre-workout meal is to fuel your energy levels and give your body the added boost to perform at its very best. The main source of energy and muscle strength are carbs and protein respectively.

Pre workout ketogenic diet

While carbs provide the much-needed energy boost for the workout, protein intake is said to improve the synthesis of muscle protein, preventing muscle damage and promoting muscle recovery.

Cutting carbs on a pre-workout snack can surely get a little tricky as carbs typically provide the essential energy to workout efficiently. But if you are on the keto diet, snacks like a sugary protein bar, peanut butter toast, carrots with hummus, or crackers are out of the question for you.

What to look out for in pre-workout when on a keto diet

When you are on a keto diet, your fat and protein intake is moderate to high while you need to cut down on carbs drastically.

This makes it all the more necessary for you to choose the right pre-workout snack that is extremely low on carbs and yet, gives you the much-needed energy that is critical to make your workout effective.

High-fat and moderate-protein keto snacks are the way to go for you in this case.

And that’s why, we have put together a list of high-fat, moderate-protein keto pre-workout snacks that can power you up for an energizing workout session. Here are some of the popular finger-licking options to choose from…

(Please note that it is best to consume the pre-workout meal anywhere between 30 minutes to 2 hours before the training session for the energy-boosting effects to kick in.)

Keto Yogurt Bowl with fresh strawberry

Keto Yogurt Bowl

Before an intense workout, it may be best to avoid dairy products. This is where the coconut or soy milk-based keto yogurt bowl comes in handy.

This way you needn’t worry about upsetting your stomach either. Add a few strawberries to this and healthy fats like almond butter and shredded coconut and you are good to go.

Smoked Salmon Cucumber Roll-Ups

Cut the cucumber into long thin slices. Spread some cream cheese on it along with some smoked salmon and roll it up. This makes for not just a pre-workout snack but also a healthy party snack.

Creamy Avocado Tuna Boats

Mix canned salmon or tuna with mayonnaise, cucumber, carrots, spring onion slices. Garnish this mix with black pepper and rock salt. Now stuff this filling on freshly cut avocado boats. This is such an easy and healthy snack to fix.

Avocado Egg Salad

Mix sliced boiled egg whites with freshly cut avocado, celery, herbs, and mayo. This snack blends healthy fats and protein like a dream. It is filling and yummy, no doubt.

Avocado and egg

Nutty Homemade Protein Bars

Instead of lapping up sugary protein bars, try making your own at home. Clean, low-carb protein bars are not too difficult to make. Grate almonds, cashews, dates, egg whites and mix well together. Add cocoa powder, cinnamon, fresh ginger, or coconut flakes to flavor the mix as per your taste.

Ham and Cucumber Roll-Ups

Take a few ham slices and spread cheese on them. Then roll them up around the peeled cucumber. Cut to size and relish this healthy mix of fats and protein.

Cheese & Berries Please

Cut small bite-sized chunks of cottage cheese and team them up with some low sugar berries. This sweet snack is super to charge you up.

Spinach Omelette

This omelet made out of egg whites and garnished with feta cheese is sure to cater to your energy needs pre-workout.

Keto Fruit Smoothie

Add blueberries, strawberries, or chocolate to Greek yogurt, and enjoy the dreamy smoothie guilt-free before your workout. Here is another recipe for it Low Carb Yum

Keto Strawberry Milkshake

Keto cloud bread

If you are craving bread try making this one and have it with half a mashed avocado. This makes a low-carb keto snack. You’re probably allowed this much indulgence pre-workout.

Hummus & Veggie Snack

Cut cherry tomatoes, carrots, avocado, cauliflower with mashed garlic, salt, and pepper to taste. Add hummus to this mix and voila, your green meal is ready. Cauliflower is anti-carcinogenic, so that’s an added advantage of having this snack.

Keto Collagen Shake

Mashed sweet potato, unsweetened almond milk, vanilla, and cinnamon come together really well in this keto-friendly collagen shake. If you want to make this in a solid form then try chocolate collagen fat bombs. Here is a recipe. What a Great Grandma Ate


A cup of black coffee before your workout, not only enhances the effects of your keto diet, it also boosts your energy levels.

Keto Chocolate Milkshake

To make this smoothie, just blend in coconut milk, cocoa powder, avocado, vanilla extract, a pinch of salt, and any sweetener. This will turn out to be a treat for your taste buds while giving your energy levels a much-needed boost pre-workout.

Keto Chocolate Milkshake

Just make sure of the following two things:

  1. That the pre-workout keto snack is a mix of healthy fats with low essential carbs and high protein content.
  2. That you time the snack such that you don’t end up experiencing the exercise-induced acid reflux. Eating the snack 90-120 minutes before your scheduled workout should work just fine.

We hope you enjoyed going through the list of options. Drop-in a line to share what came to your mind as you read the article. Feel free to share the article with others who may benefit from it.

Additionally, you must know the difference between a pre-workout snack and a pre-workout supplement

A pre-workout snack is a performance-boosting meal that has the right nutrition to add a much-needed natural punch to your workout. Don’t confuse it with the pre-workout supplement which is more of an enhancer.

The supplement typically comes in a powdered form and is usually mixed with water and consumed 30 to 60 minutes before the workout. The prework supplement is a stimulant, of which caffeine is a major ingredient.

There are chances the pre-workout supplement can get addictive if one overdoses on it. It does much more than the work of an energy drink. It is important to choose a good quality supplement recommended by an expert, else it can do more harm than good.

That said, pre-workout supplements are not harmful to health if they are taken in limited doses to supercharge your workout. They can help you gain the strength, endurance, mental focus, and agility that’s required for raising the intensity of your workout.

Most gym-goers consume a supplement to enhance their performance during their training and get more out of their time at the gym. Both supplements and meals go hand in hand.

About Gaurav Dhir

Gaurav Dhir, B. Tech, PGDCM is an engineer and MBA by training. A fitness aficionado, Gaurav follows a strict diet and exercise regimen to keep himself vigorously active. He loves playing sports and being outdoors. Gaurav is responsible for the health and wellness of 4 generations including his son, elderly parents and very elderly grandparents.