PERFORMANCE

Can You Donate Blood On A Keto Diet? [What You Need To Know]

You may wonder if you can donate blood while on a ketogenic diet, and that makes sense. After all, there are more intricacies with a ketogenic diet when compared to any other way of eating.

Donating blood while following a keto diet will not impact or negatively affect ketosis. According to the Red Cross, being on a ketogenic diet will also not deter you from any type of blood donation, including whole blood, power red, platelet, and plasma donation.

For starters, you have a higher level of ketones floating in your bloodstream, but does something like that prevent you from donating blood?

In this article, I’ll go over the requirements for donating blood, what to be mindful of when following a ketogenic diet and donating, and much more

Keto And Blood Donation

Donating blood on keto was never really a thought of mine until someone DM’d me on Instagram asking.

I thought to myself, why wouldn’t you? I guess I also never gave it much thought since I’ve been donating blood almost every 3 months for who knows how long, it’s just something I’ve done.

So then I responded in kind asking why they believed there would be a problem with donating blood while on keto, to which they replied:

Is it harmful for someone to receive blood with high levels of ketones?
Will I be knocked out of ketosis if I donate blood?
Is there anything I need to do differently before or after donating blood?

To which ALL THE answers to the above question was… No.

At least not really, but I’ll get to that in a second.

If you needed the go ahead to donate blood, you just got the thumbs up. Don’t let your diet dictate the incredible good you are doing by donating blood.

Can You Donate Plasma On Keto?

Similar to donating blood, plasma can also be donated while following a ketogenic diet.

There is nothing inherently different about your blood on a ketogenic diet (except for more ketones than your average person) that should prevent you from donating plasma.

Donating plasma is like donating blood. The difference being, when you donate plasma, they return all the other components of your blood along with a sterile saline solution, minus the plasma.

The same premise applies for those who do a power red donation.

During a power red donation, you end up donating twice as many red blood cells, except this time they recycle your plasma and platelets back into your body, along with some saline.

Does Donating Blood Affect Ketosis?

To address your concerns about whether donating blood affecting ketosis, first I must ask… does it really matter?

Even if it did temporarily affect or knock you out of ketosis, Is that enough to deter you from doing good in the world, but I digress.

To answer your question…

No, donating blood will not affect ketosis.

While you may see a temporary drop in ketone levels immediately after donating because of lower blood volume, you may see a rapid increase, sometimes greater than previously, as the body works to replenish what was lost.

Ketosis is a metabolic state that is predicated on greatly restricting the amount of carbohydrates you consume. Meaning, ketosis is determined by how little carbohydrates you eat, thus forcing your body and brain to seek an alternative fuel source.

Donating blood has no effect on this metabolic state. In fact, eating high amounts of fat also doesn’t have an effect.

It really is a matter of carbohydrate restriction.

What Are The Requirements For Donating Blood?

Mostly, to donate blood you must be in good health and feeling well. Aside from that, you need to be at least 16 years old in most states and weigh 110 lbs (50 kg).

If wanting to do a power red donation, which is double the red blood cells, males must be at least 17 and at least 5’1 130 lbs. Females must be at least 19 years old and at least 5’5 150lbs to do a power red donation.

By good health and feeling well, the Red Cross defines this as being able to perform normal activities. Even those with chronic conditions such as diabetes may donate blood as long as they are being treated and have the condition under control.

Aside from that, the Red Cross will ask you a series of questions which includes checking for any medications, travel to certain countries, certain medical conditions, and other miscellaneous items to determine eligibility.

I would strongly suggest for those of you looking to donate blood, keto or not, to either create an account online or their mobile app and answer the questions before arriving to your donation location.

Not only will this save you the trouble of wasting your time if you find that you’re not eligible to donate blood, but it saves you time from answering the questions when you get there. Once you’ve determined you’re eligible, you provide a QR code for them to scan before the donation.

What To Eat And Drink Before Donating On Keto

For donating blood, there are some simple things you can do before and after ensuring a smooth donation process.

Why you need to be mindful of hydration when donating blood on keto

First, you’ll want to make sure you’re well hydrated. For those following a ketogenic diet, especially those who just started a ketogenic diet, may unknowingly be de-hydrated.

While the body corrects itself over time, many people who just started a ketogenic diet are often dehydrated and lacking electrolytes. You can usually tell if this applies because you’ll often feel very sluggish and/or have flu-like symptoms, commonly referred to as the “keto flu.”

Many individuals attribute this to your body transitioning from burning sugar and carbohydrates for fuel to burning fat, and while partially true, it’s mainly because of dehydration and an electrolyte imbalance.

After starting a ketogenic diet, your body releases POUNDS of water within the first couple weeks. This is mainly because of the diuretic nature of a low-carbohydrate diet besides carbohydrates causing your body to store water.

For every carbohydrate your body stores, an additional 3 grams of water is stored with it. With your average adult able to store ~500 grams of carbohydrates, that’s 1500 grams of water (1.5kg) or close to 3.5 lbs of water that is being stored just by carbohydrates in your body.

As you drop carbohydrates and expel water, you also rid your body of vital electrolytes, thus causing a feedback loop of even more dehydration.

For this reason, it’s important you ensure you’re well hydrated and replace these vital electrolytes responsible for many functions in the body, one being fluid balance and retention.

Hydrating before donating blood on keto

Now that you know why it’s extra important to be mindful of your hydration, implementing it is the easy part.

How much water to drink on keto? Make sure you’re drinking enough water that your urine is between a level 1 and 3 as shown by the image below. While I would love to give you an exact amount, this amount will vary for individuals due to physiological differences and activity levels.

Basically, you want your urine color to be a very pale yellow, almost clear-like color.

If you’re taking vitamins or multivitamins, you may notice that your urine may be a little more yellow than usual for a short period afterward.

Over half of your blood is plasma, and plasma is 90% wanter. Therefore, water makes up more than half of your total blood volume… 1https://medlineplus.gov/blood.html

So drink up!

In addition, you want to make sure you’re ingesting adequate electrolytes in your diet, especially sodium and potassium.

You can easily get in enough sodium by making sure you salt your foods liberally and to taste (I like using Redmond Real Salt). For potassium, increase keto-friendly potassium-rich foods like avocados, green leafy vegetables, and even include things like unsweetened yogurt.

For convenience, or what I would say an “insurance policy,” you could also supplement with an electrolyte beverage like zip fizz or use one planned with ketogenic dieters in mind, I like Keto Vitals Electrolyte Powder.

Nutrition before donating blood on keto

When donating blood, you’ll lose between 220-250 mg of iron. 2If choosing to donate using the Power Red, which is double the amount of red blood cells, you can expect to lose twice that amount.

Your body can take up to 30 weeks to replace the iron lost through a single blood donation, which is why it’s important to eat iron-rich foods when donating blood.

Iron is an essential mineral that helps maintain your strength and energy. Iron is also required to create new blood cells to replace the ones lost when you donate blood.

Some iron-rich, but also keto-friendly foods include:

Beef
Turkey
Chicken
Lamb
Pork
Eggs
Shrimp
Tuna
Scallops
Spinach
Kale
Chard
Chocolate (Lily’s chocolate bars are my go-to or even some cocoa powder)

What To Eat And Drink After Donating Blood On Keto

After donating blood, you’ll likely be greeted to an assortment of sugar-filled juices and snacks. None of these options will be keto-friendly in the slightest.

However, for those of you in European countries, you may be greeted with some cheese, ham, and fish, almost similar to a charcuterie type platter. While I wish that was an option here in the United States, it seems we’re on different ends of the spectrum.

If you know you must take a bit of a timeout after donating blood before continuing with your day, it may be best to bring along some keto-friendly snacks.

Once you’re able, eating a keto-friendly meal that’s rich in some good fats and high in iron would be a great option to replenish those red blood cells.

If you partake in the sugary snacks afterward, it’s not the end of the world. While you may be kicked out of ketosis momentarily, chances are if you limit yourself to something small you’ll get back into ketosis within a few hours or by the next day.

In addition, making sure you drink plenty of water and take in adequate amounts of electrolytes is highly encouraged. This might be a great time to bring along a packet of electrolytes like Keto Vitals Electrolytes and pour it into a bottle of water following your donation.

How long it takes to get into ketosis will vary, but so does how much it takes to knock yourself out of ketosis.

The most important thing you can do here is not let it spiral out of control and turn into a binge. Continue your diet as if it never happened and move on.

Even if you were kicked out of ketosis for a short period that doesn’t mean you stop burning fat, but more about that in the last section.

Do They Test For Ketones In Donated Blood?

After they top off the bag for donation, they usually fill up a few test tubes of your blood send to a testing laboratory. They perform tests to confirm your blood type and also to test for infectious diseases.

Assuming all goes well, you’ll not hear anything back about your test results. However, if the test result is positive for anything, your donation is disposed of and they will notify you of any abnormalities they’ve found.

As the saying goes, no news Is good news in this case.

The Red Cross tests for multiple diseases markers such as: 3

Hepatitis B
Hepatitis C
HIV
Zika
Syphilis
West Nile

Unfortunately things like ketones, glucose, or other markers you would run bloodwork from your physician are NOT tested. These factors don’t contribute to the usability of your blood to help save a life and therefore aren’t tested for.

From my experience, you’ll get text or email updates when and where your blood is headed to if all tests well. You’ll know exactly which county your blood is going, and possibly even the hospital where your blood is helping someone who greatly needs it.

Can You Drink Coffee Before Donating Blood?

There is nothing wrong with having a cup of Joe before donating blood. If you’re only drinking coffee at the expense of hydrating yourself with water, then that may be a problem.

The Red Cross suggests you drink an extra 16 oz. of water before you donate blood in addition to four extra glasses of water or other liquid following your donation.

Just a tidbit on coffee and hydration

Many individuals consider coffee to be a diuretic due to the diuretic effect caffeine may have. Despite these claims, caffeinated beverages such as tea and coffee are not dehydrating.

You’re still ingesting a greater volume of liquid versus you may end up peeing out, thus leaving you more hydrated.

I would, however, strongly suggest you do not consume alcoholic beverages before or after donating blood.

Intermittent Fasting And Donating Blood

Many of you who follow a ketogenic diet may also be intermittent fasting. So what should you do if your blood donation lands during your fasting window?

While intermittent fasting has no bearing on whether your blood is usable from a donation perspective, some people react to donating blood more than others.

If you’re the type that may feel sluggish or lightheaded when you donate blood or go without food for long periods, it may be best that you have a little snack prior to donation. Having something in your system will give you more energy and also provide your body with nutrients to begin replenishing itself right away.

Can Donating Blood Help You Lose Weight?

Kind of.

When you donate blood, your body burns extra calories to replenish your blood supply. According to one source, you can burn upwards of 600 calories for donating one pint of blood.

Even if this were true, this amount would be trivial to your overall weight loss goal. That would be like saying running 5 miles one day will make you skinny.

Losing weight is about consistently making better choices. Just like eating one “off-plan” meal won’t make you fat, eating one salad won’t make you skinny.

Weight loss, despite what other keto zealots may preach, is a matter of calorie balance. To lose weight, you must take in fewer calories than you burn.

With one pound of fat said to have 3500 calories, even if you burned 600 calories by donating blood, it’s not enough to make a difference in the big scheme of things.

Also, another thing to remember is that just being in ketosis DOES NOT mean weight loss will occur. Ketosis is a metabolic state, and there are benefits of being in ketosis for weight loss, but being in ketosis doesn’t guarantee you will lose weight.

CICO vs. keto is a wildly debated topic. You can still gain weight while following a ketogenic diet if you’re not mindful of what you eat. Weight loss still comes down to being in a negative calorie balance. i.e. burning more calories than you consume.

The Takeaway

There isn‘t much difference with donating blood on a ketogenic diet or your typical Standard American Diet (SAD).

While they may not afford you any keto-friendly snack options after your donation, you can always bring your own to ensure you have some sustenance before carrying on with the rest of your day.

Other than that, make sure you‘re well-hydrated before and after besides increasing your iron-rich foods like beef, chicken, liver, and other keto-friendly iron sources of food.

When Is The Best Time To Test For Ketones? [All Methods]

There's so much confusion when it comes to testing for ketones. People have different opinions on the best method to the best time of day to test for ketones.

For the most accurate ketones measurement, the best time to test for ketones is in the morning while on an empty stomach. The second best time to test for ketones is right before a meal, at least 3 hours after you've had any other food or drink besides water.

In this article, I'm going to cover everything you need to know about determining your level of ketosis, the best method for testing, what to expect, and how often you should be testing.

Best Time To Test For Ketones

The truth is, the best time to test for ketones on a keto diet will be when it's most convenient for you to check them.

Choosing a convenient time that fits your schedule is essential because you want to continually test at roughly the same time and in the same conditions.

Testing in this matter will let you accurately compare one reading to the next, which will help you figure what may be causing variations if any.

This means, if measuring your ketones first thing in the morning is easy for you to repeat daily (or however often you choose), then that's the time to measure your ketone levels FOR YOU.

However, there are factors like sleep and what you've eaten that may alter the result you get. For this reason, I'll go over the different times you may want to test and what may affect your ketone levels at those times.

How Can You Tell If You're In Ketosis?

While there are lists of signs and symptoms you can look out for, such as keto breath or appetite suppression, you can generally measure your level of ketones using three methods.

Ketone Urine Strips
Ketone Breath Meter
Ketone Blood Meter

When it comes to any scientific literature that measures ketones in the body, the gold standard is undoubtedly a ketone blood meter.

Purchase ketone blood meter here

However, the other two methods may be just as useful for what most people are trying to accomplish, and I'll explain why and when to test for ketones utilizing each method is.

What's The Best Way To Test For Ketones?

As I briefly mentioned, the gold standard for testing ketones on a ketogenic diet is by using a blood ketone meter.

The majority of the scientific literature suggests that blood ketone testing is more accurate and effective than urine ketone testing. 4

I'll also cover why testing for ketones via urine test may be perfectly fine in the beginning, but may not be ideal as you progress in your diet.

So what exactly is a blood ketone meter? It is similar and sometimes the same device as what people with diabetes use to test their blood glucose levels using glucose strips.

Begin by inserting ketone strips into the meter, followed by pricking your finger to draw out a drop of blood, then place the blood in the tip of the test strip that will measure the level of ketone bodies.

Blood tests will take only a few seconds before your levels are displayed, similar to urine tests.

While all blood ketone meters can also serve as a blood glucose meter, not all blood glucose meters can test for blood ketones.

If you're looking for one that can do both, below are two companies I would recommend purchasing for their accuracy.

Every method for testing ketones has its pros and cons, but when it comes to the best way to test for ketones, my vote goes to the blood ketone meter.

For now, let's go over the best time to test utilizing the three different methods.

When To Test Blood Ketones

There are two times I would recommend to test blood ketones, and those would be the first thing in the morning or right before dinner.

First thing in the morning

Testing for blood ketones first thing in the morning gives you a good baseline that you can compare over time.

You've fasted for at least a good 8+ hours and haven't had any food or life circumstances that could skew your results compared to testing later in the day.

The cons of testing first thing in the morning is some people may experience what is called the “dawn phenomenon” or “dawn effect.” 2 3

The dawn phenomenon is the term given to describe an increase in blood sugar early in the morning, usually caused by the body's release of certain hormones (cortisol, glucagon, epinephrine). When blood sugar rises, despite the cause, blood ketone levels tend to fall as a result.

To help combat a false reading, it may be best to wait for one to two hours after waking (and before eating) to test your blood ketone levels first thing in the morning.

And that's what I mean by the best time to test is when it's most convenient for you.

If you experience higher blood sugar than normal first thing in the morning and have to wait 1-2 hours to test, this may not be ideal for your lifestyle if you have to continually rush out the door to drop off the kids or go to work at that time.

Before a meal

The next time you should test for blood ketones would be right before dinner.

By dinner time you've had at least one or two meals. Taking a reading at this time almost gives you a better snapshot of how the entirety of your daily activities and diet has affected your ketone levels.

You want to ideally test ~ 3 hours after you've had anything to eat or drink besides water.

Waiting at least 3 hours ensures your body has digested your previous meal, and your ketone readings aren't skewed by the increase in blood glucose you may experience from your last meal.

To be in ketosis, you should have a reading of 0.5 mmol L or higher.

What Time Of Day To Test For Urine Ketones?

Ketone test strips are widely available over the counter at most pharmacies or drug stores without a prescription. Due to its ease of availability and the fact you don't have to prick your finger, many people often resort to urine testing using ketostix or ketone urine test strips. 4

In terms of what time of day to test for urine ketones, the most ideal time of day for urine strips testing on a ketogenic diet would be first thing in the morning.

First off, you probably have to make a trip to the bathroom. Secondly, you'll have accumulated ketone bodies throughout the evening that you can then measure in the early morning.

Doing so first thing in the morning is also probably the most convenient (which is the most significant factor) since you're probably in the comfort of your own home and having to pee first thing.

All you need to do is hold the keto strip in your urine stream and wait a few seconds for the result.

The cons with taking a ketone measurement via ketone strips is that as you become more adapted to using fats and ketones for fuel, your body will naturally expel less and less, which is a good thing.

Some individuals find that they experience high ketone levels on the urine strips (deep purple on the color chart) the first couple of weeks on a ketogenic diet. You may see these high readings early on because more ketones are excreted from the body due to its inefficiency at using them as a fuel source.

While urine testing may be the easiest of testing methods on a keto diet, it is often an unreliable way to check if you are in ketosis once adapted.

As time progresses, you may naturally see fewer and fewer ketones appearing on the test strips as your body becomes more efficient at using ketones. Fewer ketones are wasted, meaning less is excreted in the urine.

When To Test For Breath Ketones

Breath ketone testing isn't as widespread as testing via a blood meter or urine test strip, and that's because breath testing is quite pricy initially.

The good thing about breath meters though, is there are minimal recurring costs and may be the least obtrusive method since it doesn't require any bodily fluids.

After starting a ketogenic diet, you may have noticed that you had a slightly sweet, almost metallic-like scent to your breath, similar to nail polish remover.

Don't worry; you weren't crazy… that's because your body expels a specific ketone body, more specifically acetone, from your breath when you're in ketosis. And you're also correct in thinking that acetone is a primary ingredient in things like nail polish or paint remover because it is.

In terms of the best time to test for ketones using a breath ketone meter, it may be best to either test first thing in the morning or after working out.

Ketone breath meters measure the number of ketones that your body is using and burning, so it makes sense to potentially get a reading after you've done some kind of activity.

If you're interested in using a breath meter, I've listed the two most popular ones below.

Are Ketones Higher In The Morning Or The Evening?

You may be wondering what time of the day will you generally see the highest ketone reading, morning, or evening?

From personal experience, I've generally seen the highest ketone readings first thing in the morning, but others have seen higher readings in the evening time.

That means there is no one right answer because different people experience different results.

If you're someone who experiences a spike in glucose first thing in the morning (dawn phenomenon), you may find that your evening reading will be much higher.

You've also consumed food throughout the day, so it may make sense that for some people, they would experience a higher reading in the evening, especially after a high-fat meal or a meal rich in medium-chain triglycerides (MCTs).

How High Is Too High For Ketones?

The three ketone bodies are acetoacetate (AcAc), beta-hydroxybutyrate (BHB), and acetone. AcAc and BHB are produced from acetyl-CoA condensation, a product of the incomplete breakdown of free fatty acids (FFA) in the liver.

When following a ketogenic diet, a blood ketone level greater than 0.5 mmol L indicates you are in ketosis. This is accomplished by restricting carbohydrate intake severely, as is this case on a keto diet.

However, when ketone blood test levels register too high, this is referred to as diabetic ketoacidosis.

Diabetic ketoacidosis is defined as a blood ketone level greater than >10.0 mmol L in addition to high blood sugar levels. Basically, ketone production runs too high making the blood very acidic.

Diabetic ketoacidosis is a condition that occurs when there isn't enough insulin present in the body. This is generally the case with type 1 diabetes, when people do not produce enough insulin endogenously, and not common in those with type 2 diabetes or keto dieters.

Unfortunately, there is currently no way to measure this using urine ketone test strips or a breath acetone meter.

How Long After Eating Should You Check For Ketones?

I briefly mentioned it in one of the earlier sections, but you should generally wait for AT LEAST 3-hours after eating before you check for ketones.

Ideally, you'll want to wait as long as possible, but 3 hours is generally a good rule of thumb.

You want to ensure that your previous meal has been digested and that any resulting rise in glucose and insulin of the prior meal doesn't alter your ketone reading.

For this reason, you should wait at least 3 hours, if not longer, before checking your ketones after a meal.

Do Ketone Levels Fluctuate Throughout The Day

Ketone levels fluctuate throughout the day as much as your weight may vary on a day to day basis.

It's perfectly normal for this to occur (both your ketones and weight).

You may even ben fluctuating in and out of ketosis throughout the day from doing normal daily activities or eating what you consider to be a keto-friendly meal.

But don't worry…

Just because your levels fluctuate, or you may be teetering out of ketosis now and then, it doesn't mean that you're not losing weight.

Does Drinking Water Reduce Ketones?

You may be wondering if drinking water or not drinking water has any effect on ketone levels.

It does, but only with a urine sample.

Being over-hydrated, dehydrated, and even taking certain medications can all affect ketone levels. 5

This is another reason why urine ketone testing may not be the most ideal or most accurate while following a keto diet.

If you're over-hydrated, then there's a strong chance you'll see a lower ketone reading. Being over-hydrated means the levels of ketones in your urine are diluted, thus showing a smaller concentration of ketones.

On the flip side, being dehydrated may show higher levels of ketones since the opposite is occurring, Being dehydrated means your urine will have a higher concentration of ketones, similar to why your urine is clearer the more hydrated you are and darker/more yellow when you're dehydrated 6

How Often Should You Test Ketones

How often you should test ketones is a matter of preference and what you're looking to accomplish.

First, let me state that the level of ketones present, regardless of which method you choose to use, does not correlate with the amount of fat you're losing.

This is why you may have heard the phrase, “chase results not ketones,” and that's because sometimes people get caught up worrying about the wrong things when it comes to weight loss.

Best ketone level for fat loss measure ketone

Testing for ketones can be a great way to ensure you're on the right track or seeing how your body reacts to certain foods, but don't let it be the be-all-end-all to how you make decisions when it comes to your weight loss efforts.

Let the scale and mirror do that for you.

For those looking just to see whether they're on the right track, testing once a day or every other day may be adequate.

Those interested in testing how different foods or meals affect their glucose and ketone levels, then testing before a meal, and potentially 60, 120, and 180 minutes after would be insightful.

Therefore, how often you should test ketones is a matter of preference and what you're looking to accomplish.

The truth is, you don't have to test at all if you don't want to, and for some, this may be the best option.

Testing can be an additional stress to some people, similar to weighing yourself all the time.

Just know that fluctuations are natural.

The Takeaway

The best time to test for ketones on a ketogenic diet is when it's most convenient to your lifestyle and when you can ideally check under the same type of conditions, so you have an accurate comparison.

Aside from that, test for ketones first thing in the morning before having anything to eat or drink or right before dinner, and ideally 3+ hours after your last meal.

Blood testing is a great way to collect personal data of both ketone measurements and your blood sugar level. You'll have a great indicator of whether you're in ketosis and can detect early signs of insulin resistance.

Can I Take Pre-Workout On Keto?[Top 3 Choices]

Back in the '90s, when it was legal, they had pills with ephedrine… that was the good stuff. Now, pre-workouts are a dime a dozen with new ones coming out almost every day, but can you use pre-workout on keto and not get kicked out of ketosis?

Pre-workout supplements may be used while following a keto diet, but not all pre-workouts are keto-friendly. A keto-friendly pre-workout supplement should have 0 or a very minimal amount of carbohydrates per serving to be considered safe to drink without disrupting ketosis.

I remember when you only had to worry about a couple of things when it came to pre-workout. Your choices way back when was do I drink the coffee, or do I take these pills.

Even if a pre-workout had 0 carbohydrates, not all pre-workouts are created equal, with many of them not having doses high enough to be effective.

In this article, I'll go over what to look for in a keto-friendly pre-workout, which ones are sufficiently dosed, how to make your own at home for cheaper, and much more.

Is Pre-Workout Keto Friendly?

The truth is, most pre-workout supplements on the market are keto-friendly, some more keto-friendly than others.

The ingredients contained in pre-workouts that are supposed to provide energy will not affect you getting in or maintaining a state of ketosis.

However, if one of those ingredients happens to be in the form of carbohydrates, then it wouldn't be keto-friendly, or would it? I'll expand on this topic later in the article, but back to the subject at hand.

To maintain a state of ketosis, the most essential factor you should concern yourself is the carbohydrate count, whether that's from a supplement or a particular food.

For example, if your goal for each day was to stay under 30 grams of net carbs, even if a pre-workout supplement had 5 grams of carbs, you could potentially fit it in your daily “carb budget.”

Most pre-workouts are reasonably low in carbohydrates, so to ensure if a particular pre-workout you're interested in is keto-friendly, check the nutrition label to ensure it's not loaded with sugars.

If you stick around, I'll go over the best keto-friendly pre-workout supplements that have very little or no carbohydrates AND have an adequate amount of each ingredient according to the scientific literature.

Remember, not all pre-workouts are created equal. The majority of pre-workouts are junk.

What Do Pre-Workouts Do?

Pre-workout supplements are all the rage these days.

Companies claim they'll help improve your fitness and provide you the energy to power through grueling workouts.

And this is true…

Pre-workouts can be useful aids in helping you lift more weight, increase your endurance, and as a result, get stronger, burn more calories, and reach your goals a little quicker.

Just remember, a pre-workout shouldn't make up for poor nutrition and/or poor sleep, as those will take you much further than a pre-workout supplement ever will.

BUT

In the times when nutrition and/or sleep is less than ideal, or you need a little boost, pre-workout supplements can be your saving grace.

So what do pre-workout supplements claim to do? Or, at the very least, what should you look for in a pre-workout supplement?

Boost energy and focus

I'll list this first because most people taking pre-workouts are looking for a boost in energy.

You may be working out after a night of poor sleep or after a long and exhausting day of work… I get it. When most people take a pre-workout, an increase in energy is precisely what they're looking to accomplish.

With increased energy and focus, you'll be able to increase your output, which means more calories burned, and that equates to more weight loss for folks with the primary goal of weight loss.

For those looking to pack on the muscle, pre-workouts may give you more energy, which allows you to lift more weight on the bar.

Over time, more weight on the bar should equate to bigger muscles. Of course, weight loss and muscle gain will only occur when the other staples are in place as well, mainly your diet.

But, training may be just as important, if not more so, if bulking on keto or putting on muscle is your primary focus.

Improves endurance

Many pre-workouts contain ingredients, such as creatine and beta-alanine, which are vital ingredients that help prolong the time it takes for your muscles to fatigue.

Whether you're an endurance runner or looking to pump out a few more reps on the bench press, pre-workouts should provide a little boost in that department.

Pre-workouts aren't just for the gym-goers, if you're looking for what to eat before a run on keto, a pre-workout may give you that extra pep in your step.

Hydration support

Some pre-workouts support hydration by including vital electrolytes in their mix, mainly sodium, potassium, and magnesium.

Proper hydration and electrolyte balance is vital when it comes to a ketogenic diet, and even more so if you're highly active and engaging in vigorous exercise.

Many individuals find themselves suffering from lack of energy and a variety of unwanted side-effects when first starting a ketogenic diet.

Most of these side-effects could have been severely lessened or avoided altogether had they stayed hydrated and increased their electrolyte intake. Those who exercise and especially those who may sweat a lot, have an increased need for water and electrolytes.

Preserves lean mass

When it comes to weight loss, people often forget a significant component of that, which is the preservation of lean mass.

Lean mass is everything your body consists of minus the fat, which includes muscle. When you diet, you shouldn't only be concerned with losing weight but losing fat.

Lean mass, especially muscle, is vital for a variety of reasons, especially within the context of weight loss.

These reasons include:

You'll look better
You burn more calories at rest (higher metabolic rate)

Pre-workouts doesn't preserve your muscle and lean mass by merely taking them, but they may give you the energy and focus required to put forth the effort in your workouts to do so.

The best way to preserve lean mass is through a moderate calorie deficit (not eating too little) and resistance training to challenge the muscle.

Burn fat for fuel

Keto specific pre-workouts usually have either MCTs, the ketone body Beta-Hydroxybutyrate (BHB Salts), or a combination of both.

Keto-specific pre-workouts help supply ketogenic dieters and even non-ketogenic dieters with readily available energy in the form of ketones.

Exogenous ketones are a readily and rapidly used energy source you can use during your workouts.

By supplementing with MCTs or BHB Salts, you may experience an increase in exercise performance, but also an increase in recovery. 7 2

Does Pre-Workout Have Carbs?

Many of the pre-workout supplements on the market either contain between 0 and 6 carbohydrates per serving.

Below is a list that shows the carbohydrate count of 14 of the most popular pre-workout supplements available.

Cellular C4 0g
ON Gold Standard 3g
Legion Pulse 6g
Beyond Raw Lit 3g
Genius Pre 0g
Pre JYM 3g
Mr. Hyde NitroX 0g
BSN N.O.-Explode 5g
Six Star Explosion 0g
MP Assault 0g
Redcon1 Total War 0g
Dymatize PreW.O. <1g
Muscletech Vapor X5 1g
PEScience Prolific 0g
Pre-Kaged 2g

Is Pre-Workout Necessary On Keto?

Is pre-workout necessary while following a ketogenic diet? Of course not!

Both working out and ketogenic diets have been around and successfully followed before pre-workouts ever existed.

If you find yourself asking low on energy and asking, how do I get the energy to workout on keto… then maybe you should be looking at a few other aspects of your lifestyle, mainly sleep and nutrition.

While using a pre-workout for an added boost or for those times you're feeling un-motivated is perfectly fine, they shouldn't be necessary to get in a good workout.

Three things you should be mindful of if you don't have enough energy to workout on keto are:

Sufficient calories
Restful sleep
Hydration

Sufficient calories

If your main goal is weight loss, chances are you're probably restricting your food intake to drop some weight.

While you should expect some tiredness to occur, it shouldn't be so pronounced that your energy is zapped from doing anything.

Unless, of course, you are getting to levels lean enough to stand on a bodybuilding stage.

I'm guessing that doesn't apply to most people.

While we all want to lose weight as fast as possible, you could be shortchanging yourself by being too aggressive. By restricting your calories too much, you run the risk of extreme lethargy and an increased chance of muscle loss.

For most individuals, a reasonable weight loss rate of 0.5 – 1.0% of total bodyweight per week should allow you to eat enough food that you're not starving, getting sufficient micronutrients, and have enough sustenance to provide energy.

For extremely overweight individuals, 1.0 – 2.0% of total bodyweight per week may be doable.

Restful sleep

Sleep is often downplayed and undervalued in today's society. After all, you've all heard the phrases “I'll sleep when I'm dead,” or “Sleep is for the weak.”

Sleep is a vital tool, not only for energy but for both weight loss and muscle gain.

Research suggests that individuals who sleep fewer hours have an increased chance of being overweight or obese. This means that both sleep quality and quantity may play a vital role when it comes to weight loss.3

On the opposite end, your muscles don't grow when you workout; they grow when you rest. Sleep quality is associated with greater muscle strength 4 5

So much for “sleep is for the weak,” you need to sleep if you want to be strong.

While sleep loss affects each individual differently, I somehow doubt that your energy levels wouldn't benefit from increasing your quality and quantity of sleep, especially if they are deficient.

Hydration

I mentioned it previously, but maintaining proper hydration and electrolyte balance is essential, more-so on keto, and EVEN MORE if you're regularly exercising.

Think about it this way; water is undoubtedly the most critical nutrient. Water is the only nutrient that has the potential to cause death after restricting it within days.

Many of the unwanted side-effects such as the keto-flu or feeling tired despite sleeping and eating a sufficient amount may be attributed to dehydration and/or a lack of electrolytes.

Ensuring you're drinking enough water and replacing electrolytes, mainly sodium and potassium, will help keep you well-hydrated.

Read: How much water to drink on keto

Your hydration levels play a significant role in both your physical and mental energy levels.

Dehydration can result in a change in body temperature, increased fatigue, and reduced motivation. 6

Additionally, studies show that mild dehydration resulted in impaired mood, concentration, and working memory. The studies also show an increase in the frequency of headaches, fatigue, and anxiety 7

What Should I Eat Before I Workout On Keto?

Besides a pre-workout, what else can you eat before you workout to help boost your energy levels?

I fall into the school of thought that you should experiment to find what works best for you, but a good rule of thumb is:

Eat enough food that you're not feeling hungry during your workout
Don't eat so much food that you're working out with food just sitting in your stomach

You'll want to eat foods that digest well and provide you enough energy to sustain your workout. What that is for you, only you know, but here are a couple of ideas.

2-3 eggs with a few slices of avocado
Protein shake with MCT's or Exogenous Ketones

The trick is to play around with your food choices to find what works best for you.

If you're a gym rat or engage in very high-intensity exercise, you may want to consider some pre-workout carbs.

Pre-workout carbs on keto and sometimes even post-workout (afterward) is a popular keto protocol athletes and bodybuilders use, known as a targeted ketogenic diet (TKD).

Again, this should be reserved for those who engage in very high-intensity exercise.

The thought here is that the pre-workout carbs provide you enough of an energy boost to increase work capacity. With a high-enough intensity and enough volume in your workout, you should be back in ketosis by the end of your workout, or shortly afterward.

We're not talking about that many carbs either, as little as 5 to 20 grams of carbs is sufficient and should be taken in an easily digestible form, such as dextrose or highly branched cyclic dextrin (HBCD).

A lot of ketogenic dieters also like to use something like Ucan Superstarch, which is said not to spike or crash your blood glucose like most common carbohydrate sources.

If you'd like to try any of the above, you can find links to them below.

Is Pre-Workout Bad For You?

Pre-workouts are generally safe, but that doesn't mean they are entirely without any negative side-effects. 8

Excess caffeine

A primary ingredient in most pre-workout supplements is caffeine, and that's because caffeine is one of the most well-studied drugs to increase performance and help enhance weight loss.

While caffeine may affect everyone differently, excessive intakes could lead to negative side effects, such as impaired sleep, anxiety, and increased blood pressure. 9

Sugar alcohols

Almost all pre-workout supplements contain artificial sweeteners, sugar alcohols, or a combination of both.

In some individuals, high amounts of sugar alcohol may trigger symptoms like gas, bloating, and even diarrhea. 10

That definitely wouldn't be conducive to a great workout.

Proprietary blends and under-dosing

While not an adverse side-effect, most pre-workout supplements try to hide how much fo each ingredient is in their product by throwing it under a “proprietary blend.”

Chances are if you see “proprietary blend” on the label, there's isn't a sufficient dose to produce an optimal effect.

Even half of the pre-workout supplements on the shelf that list out each ingredient and dose line by line are under-dosed, making the pre-workout not as effective as it could be, or not at all.

But don't worry, I'll let you know which ingredients are proven in the scientific literature to give you an edge, and the dose which has been shown to do so.

What Pre-Workout Supplements Are Keto Friendly?

Almost all pre-workout supplements are keto-friendly since most of them are artificially sweetened and contain very little to no carbohydrates.

In terms of pre-workout supplements, these are my favorite pre-workouts that have science-backed ingredients and in doses sufficient enough to experience the most benefit.

For the most part, three main performance-enhancing ingredients seem to offer the most benefits according to the scientific-literature.

Those ingredients are:

Caffeine

For performance benefits, 4-6mg/kg of caffeine is used. Caffeine is used for its ability to improve cognitive function, increase strength, prolong fatigue, and much more.11 12

This means, for a 180-pound male (~82kg), you'll be using between 300mg and 500mg for an effective dose. Your average 16oz cup of coffee (grande size) has ~200mg of caffeine.

Beta-Alanine

Used for muscular endurance by athletes, beta-alanine must be dosed in the 2-5g range, with most studies using a dose of 3.2g per day. 13 14

L-Citrulline

3,000mg of L-Citrulline or 6,000 – 8,000mg of Citrulline Malate is used to increase blood vessel diameter, which allows more blood to flow to your tissues. The increase in blood flow leads to more efficient oxygen being delivered to the working muscles in addition to more nutrients. 15 16

If you miss having that pump on keto or low-carbs, using L-citrulline along with a bit of sodium will solve that for you.

With that said, these three pre-workout supplements below fit the criteria of having clinical-doses of the above three with a few additional performance-enhancing ingredients.

Legion Athletics Pulse

If you can spare a few carbohydrates, my favorite pre-workout supplement with quality ingredients clinically-effective doses is Legion Athletics Pulse.

Legion Athletics Pulse is on the higher side of carbohydrates at 6g per serving, but the company that produces it is top-notch and stands by all their products.

Amount of the above three ingredients:

Caffeine: 350mg
Beta-Alanine: 3.6g
L-Citrulline: 8g (L-Citrulline DL-Malate 2:1)

Purchase Legion Athletics Pulse Here

Beyond Raw LIT

Is lit pre-workout keto-friendly? Beyond Raw LIT pre-workout powder energy drink is keto-friendly with only 3g of carbohydrates per serving.

Also, you'll be glad to hear that Beyond Raw LIT uses clinically-doses of ingredients for maximum benefit.

Amount of the above three ingredients:

Caffeine: 250mg
Beta-Alanine: 3.2g
L-Citrulline: 3g

Purchase Beyond Raw LIT Here

C4 Ultimate

Is C4 pre-workout keto-friendly? C4 pre-workout is keto-friendly with the original formulation containing 0g of carbohydrates and the ultimate version with 1g of carbs.

More specifically, the Ultimate version of the C4 Pre-workout has sufficient doses of the mentioned above ingredients, while the regular formulation falls a bit short.

Amount of the above three ingredients:

Caffeine: 300mg
Beta-Alanine: 3.2g
Citrulline-Malate: 6g

Purchase C4 Ultimate Here

Perfect Keto Pre-Workout Perform

If you're looking for a keto-specific pre-workout, this pre-workout tackles the pre-workout energy boost from a different angle (a ketogenic one) than the three products above.

Perfect Keto Perform provides a higher dose of vital electrolytes, in addition to delivering 4,500mg of MCTs and 7.7g of BHB Salts to increase the level of ketones in your blood for added energy.

Even better is that if you use code AOK, and by following the link below, you'll be able to receive 15% off Perfect Keto Perform and any other Perfect Keto product.

Purchase Perfect Keto Pre-Workout Perform Here

Alternatively, if you just need a quick pick me up, there are plenty of keto-friendly energy drinks with ~300mg of caffeine almost everywhere you look.

Nearly anything that is labeled “sugar-free” such as Bang, Reign, And Monster energy drinks is perfectly acceptable to drink while following a ketogenic diet.

How To Make Your Own Homemade Keto Pre-Workout

I always find it best and most cost-effective to make my pre-workout at home. Simply buy the ingredients in bulk, a small digital scale to measure each component individually, and mix it in a tub.

Alternatively, if you want to stick to something more “keto,” then I'd suggest a pre-workout cocktail of something similar to keto coffee.

16 oz of coffee
1-2 tbsp of MCT Or C8 Oil
A scoop of Exogenous Ketones

The Takeaway

Most pre-workout supplements you'll find at the store or online are keto-friendly with carbs ranging from 0 to 6 grams.

However, not all pre-workout supplements are created equally. Most supplements are under-dosed or have their actual doses hidden under a “proprietary blend.”

If you want to keep it simple and old school, nothing beats a cup of coffee and adding MCT oil if you wish.

Additionally, a teaspoon of salt will go a long way to keeping you hydrated and bringing back that pump you may have lost when switching to low-carb.

Is Muscle Milk Keto Friendly? [And More About Protein Shakes]

One of the first protein shakes I remember back in the day were those Muscle Milk ready to drink shakes in the refrigeration section. We even used to get them for free as student-athletes since Muscle Milk was a big sponsor of our athletic program. Naturally, I wondered if I could still consume muscle milk products on a ketogenic diet, and this is what I found.

Certain Muscle Milk products are allowed while following a keto diet. the low-carb ones are:

Muscle Milk Genuine RTD Shakes
Muscle Milk Pro Series RTD Shakes
Muscle Milk Coffee House RTD Shakes
Muscle Milk Light RTD Shakes
Muscle Milk 100 Calorie RTD Shakes
Muscle Milk Whey Protein Powders

*RTD = Ready To Drink (pre-mixed)

In this article, I'll break down the different muscle milk products that you can drink while on a ketogenic diet and the ones you should stay away from. Also, I'll cover what's in muscle milk, protein on keto, and whether you should be worried about consuming too much protein.

Can You Drink Muscle Milk On Keto?

When I had my very first muscle milk shake EVER, the first thing I remembered was how delicious it was. I don't think there was another product on the market like Muscle Milk when they first came out.

It's no wonder muscle milk exploded on the scene.

With most protein shakes tasting horrible back then, it was refreshing for a company to release such a great tasting protein powder.

Are muscle milk shakes keto friendly, though?

You could enjoy particular muscle milk protein shakes and powders, but not all of them. Many of the different variety of muscle milk products also contain a relatively large amount of carbs, making it not ideal for a ketogenic diet.

The following muscle milk products are lower in carb and may be enjoyed while following a ketogenic diet. However, I'll break down the carb count for each of them in the next sections.

Muscle Milk Ready To Drink Shakes

Muscle Milk Genuine (purchase here)
Muscle Milk Pro Series (purchase here)
Muscle Milk Coffee House (purchase here)
Muscle Milk Light (purchase here)
Muscle Milk 100 Calorie (purchase here)

Muscle Milk Protein Powders

Muscle Milk Whey Protein (purchase here)

Does Muscle Milk Have Carbs?

There are a few carbs in all of the different muscle milk products, but more than half of them do not contain a sufficient amount for you to worry about.

The below table is a breakdown of all the keto friendly muscle milk products with their total and net carbs.

Each listing is either for one entire ready to drink shake (RTD) or 1-scoop of protein.

Muscle Milk	Net Carbs
Genuine RTD Banana Creme	2g
Genuine RTD Chocolate	3g
Genuine RTD Cookies 'n Creme	3g
Genuine RTD Strawberries 'n Creme
Genuine RTD Vanilla Creme	2g
Pro Series RTD Go Bananas	3g
Pro Series RTD Intense Vanilla	2g
Pro Series RTD Knockout Chocolate	3g
Coffee House RTD Cafe Latte	2g
Coffee House RTD Mocha Latte	5g
Coffee House RTD Vanilla Latte	2g
Light RTD Chocolate	4g
Light RTD Vanilla Creme	3g
100-Calorie RTD	1g
Whey Blend Chocolate	2g
Whey Blend Vanilla	3g
100% Whey Chocolate	3g
100% Whey Vanilla	3g

What's In Muscle Milk?

Most muscle milk protein shakes, unless otherwise stated, are a blend of the following proteins:

Milk protein isolate
Calcium Caseinate
Sodium Caseinate

And muscle milk is sweetened with:

Acesulfame Potassium (ace-K)
Sucralose (Popularly known as Splenda)

The Whey protein powders are a mix of:

Whey protein isolate
Whey protein concentrate

Most of the thick and creamy texture of muscle milk products can be attributed to the use of the milk and casein proteins, which offer a much thicker consistency compared to whey protein.

Below are the ingredients of all the different keto-friendly variations Muscle Milk has to offer.

Muscle milk keto friendly ingredient list

Can I Drink Protein Shakes On Keto?

There is often this confusion or misinformation spread around about too much protein on keto being “bad.” Protein and protein shakes are often shunned at for two different reasons.

Too much protein will kick you out of ketosis
Protein shakes will spike your insulin (and again, kick you out of ketosis)

While I'll elaborate on these two points a bit more, you can also read my article below a read on this very subject.

Read: Can I Drink Protein Shakes On Keto

Too much protein on keto

Many people fall into the trap of finding arbitrary percentages on the internet, telling them how much protein they can eat. These percentages usually have the majority of individuals starting a ketogenic diet severely underrating protein.

When it comes to protein on a ketogenic diet, or any diet, too much is better than too little

Most individuals, short of trying to do so, and even then, would not be able to eat what's considered “too much protein.”

Protein should be based on your weight, and ideally, your lean body mass (total weight – fat weight). An easy way to determine how much protein you should be eating is to eat 1 gram of protein per pound of DESIRED body weight per day.

This means, If you are currently 175 lbs and want to get down to 145 lbs, then you would eat 145 grams of protein per day.

Think about it this way:

Suzy is a 175 lbs female with 30% body fat and eating 1800 calories to lose weight. Let's say Suzy uses this arbitrary "percentage" of say… 15% for example's sake that would equate to 68 grams of protein.

Now, Bob is a 180 lb athletic male at 15% body fat and also eating 1800 to drop some weight. Assuming they both blindly follow this arbitrary percentage, they'd be eating the same amount of protein.

Doesn't make too much sense, right?

Protein shakes will spike your insulin

Now, there is a slight possibility of protein shakes spiking insulin, but that doesn't mean you'll stop losing weight.

Insulin has been getting demonized, especially by the ketogenic community, and for no good reason.

In the case of insulin and protein shakes, even if you were to get a “spike” in your insulin, and worst-case scenario knocked out of ketosis, it would be so short-lived you wouldn't even notice.

Keep in mind; you may be fluxing in and out of ketosis throughout the day even without drinking protein shakes, it's nothing to worry about.

The following image is a chart showing the insulin and ketone levels of a male participant who fasted for 50 days before having insulin DIRECTLY injected into his body.

As you can see in the following graphic, ketones did go down briefly (~30 minutes) then shot right back up.

And did I mention this was shooting insulin intravenously?

Now, think about how much that protein shake is going to affect you? Not likely, and if it did, not for long.

Does Protein Stop Ketosis?

The myth that protein stops ketosis is unfounded. Many people want to throw around things like “protein will be converted to sugar.”

And again, it does…

But hear me out.

This process they are referring to where protein and amino acids are converted to glucose by the body is called gluconeogenesis. 17

And here's the vital tidbit, it's a demand-driven process. Meaning, protein is only converted when it's necessary.

What they also fail to realize is that this process happens all the time, and is happening whether your protein intake is high or low.

While it's true, ketone levels may not be as high with higher protein intakes; this is not an indicator that fat loss is any slower. Ketone levels do not correlate whatsoever with how much fat you're losing.

In fact, you can have high ketone levels and be gaining weight.

Other Similar Muscle Milk RTD Shakes

There are a few other popular ready to drink shakes on the market. Many companies are coming out with their versions and selling them at big warehouse stores like Costco here in the U.S.

To cover them briefly as they may be an option for you if they are more accessible and/or affordable, they are the following.

Are Premier Protein Shakes Keto? Premier protein shakes are keto-friendly and only have 3 grams of net carbs per shake, which also gives you an additional 30 grams of protein.

Purchase premier protein shakes online here

Are Pure Protein Shakes Keto Friendly? Pure protein RTD shakes are keto-friendly with only 2 grams of net carbs per can while also supply 35 grams of protein.

Purchase pure protein shakes online here

You can either buy these online via the links below or check out your local Costco, Sams Club, or other bulk warehouse stores in your part of the world.

I've also seen pure protein shakes at various Trader Joes

Muscle Milk Ready To Drink Shakes

Muscle Milk Genuine (purchase here)
Muscle Milk Pro Series (purchase here)
Muscle Milk Coffee House (purchase here)
Muscle Milk Light (purchase here)
Muscle Milk 100 Calorie (purchase here)

Muscle Milk Protein Powders

Muscle Milk Whey Protein (purchase here)

The Takeaway

Muscle milk has a lot of different products, some of them are keto friendly, but some of them are also far from being keto friendly.

Use the chart above to determine which drinks are keto-friendly, and be sure to double-check the nutrition label for any formulation changes.

How To Get A Pump While Following A Keto Or Low Carb Diet

One thing I struggled with when starting a ketogenic diet was achieving a pump, the feeling of my muscles swelling and about to burst through my skin.

While it may be harder to achieve a pump on keto or low carb, here are a few tips someone can utilize:

Consume an adequate amount of electrolytes, mainly sodium.
Stay well-hydrated.
Strategically use carbs such as a targeted ketogenic diet or cyclical ketogenic diet.

I mean, there's nothing better than feeling your shirtsleeves stretch during or after a brutal workout, even if it is just a boost for my ego, but how do we get that same pump we had on a carbohydrate-based diet on keto?

In this article, I'll go over exactly how to get that pump back while following a ketogenic diet, what causes it, the best pre-workout to use for a better pump, and much more.

How To Get That Pump Back On Keto

So you started a ketogenic diet, and now you're feeling flat in the gym. You may feel that you simply don't have that same muscle swelling you once had on a carbohydrate-based diet, and you're not wrong.

But that doesn't mean you can't achieve that superhero feeling you once had after an intense workout, especially an arm day.

Here are some tips to get you headed in the right direction.

Increase electrolytes

When you first started a ketogenic diet, you may have noticed that your weight dropped rapidly during the first week or two.

While some of the weight you lost may have been fat, a more significant proportion of it was water weight and food volume.

The average adult stores ~500 grams of carbohydrates in the form of glycogen, located in both your muscles and your liver.

For every gram of carbohydrate your body stores, the body will store 3 grams of water.

In the beginning, when you're restricting carbohydrates, your body begins to burn through your stored glycogen. With no carbohydrates to bind to, the extra water is flushed from your body, usually through urination.

This may be why, if you noticed, that you pee more frequently when first starting keto.

But, as your body expels this water, it will also flush out electrolytes with it, especially sodium and potassium.

The loss of electrolytes is usually exacerbated even further because you may be eating less sodium-filled foods in your diet now that you're keto.

You can usually combat this by making sure you take in an adequate amount of salt by making sure to salt your foods but also supplementing with additional salts and electrolytes if you work out and sweat regularly.

I recommend an excellent electrolyte supplement that has a sufficient amount of potassium, which most don't.

Being deficient in electrolytes will do more than just keep you from getting a pump; it can make you weaker, and you may begin to experience muscle cramps.

Sodium and potassium are important minerals that help your body maintain fluid balance, so you must get in a sufficient amount. 2

I'd recommend at least 4,000mg – 6,000mg sodium and potassium each per day MINIMUM.

Here is one that I would recommend:

Keto Vitals Electrolyte Powder

Stay hydrated

Playing off the previous recommendation, you have to make sure you're well hydrated.

Along with electrolytes, you have to maintain adequate hydration to get a pump in the gym. Upwards of 60% of your body is made of water, but your muscles are made up of more than 70 percent water. 2 3

Read: How much water should you drink while on keto?

In short, drink enough fluid that your urine isn't super yellow, and not too much to where it's clear like water. Use the chart below as a reference as to where you want your urine color to be generally.

Keto flu hydration chart sore throat keto

This, along with the previous step (electrolytes), will solve most of your issues when it comes to getting a pump in the gym.

Another trick I like to use is to take a teaspoon of salt with my pre-workout or dilute salt into a big jug of water and sip it throughout the day. This way, you get extra minerals and sodium while staying hydrated.

Specialized Ketogenic Diets

There's more than one way to do keto, especially if you're an active individual or an athlete.

In general, there are three different kinds of ketogenic diets:

Standard Ketogenic Diet (SKD)
Targeted Ketogenic Diet (TKD)
Cyclical Ketogenic Diet (CKD)

Standard Ketogenic Diet

The standard ketogenic diet is most likely what you're doing now, very low to no carbohydrates seven days a week, somewhere in the ballpark of 20 to 50 grams of net carbs per day.

Targeted Ketogenic Diet

A targeted ketogenic diet is how it sounds in that you target carbohydrates around your workouts.

Most people following a ketogenic diet consume somewhere between 5-50 grams of carbs pre and post-workout while still being able to stay in ketosis.

Read more about a TKD: Targeted Ketogenic Diet (TKD)

Cyclical Ketogenic Diet

Cyclical ketogenic diets are the most complex of the three. During a cyclical ketogenic diet, you'll be mixing days of a standard ketogenic diet with a couple of high-carbohydrate days.

Usually, people will do a 5/2 or a 6/1 ratio, so a 5-day SKD then 2-day carb-up or 6-day SKD then 1-day carb-up.

There's typically a specific workout regimen that would go along with implementing a CKD optimally, but it's not for the faint of heart.

Read more about a CKD: Cyclical Ketogenic Diet (CKD) Carb Ups And Keto

By using a TKD or CKD, you're filling your muscles with a little extra glycogen that will help boost both your performance and pumps in the gym.

Why Does Salt Give You A Pump?

First, I should clarify that it's technically not salt that helps with a pump, it's the sodium. Salt is technically a 1:1 mix of both sodium and chloride.

That said, one of the responsibilities of sodium in the body is to help regulate blood volume and blood pressure.

During a workout, we know that the primary reason we get a pump is due to increased blood volume to the working muscle.

A low sodium intake translates into lower blood volume, and lower blood volume equates to little or non-existent pumps in the gym.

If you want a pump in the gym, then make sure you're getting an adequate amount of salt/sodium in your diet.

Unless you have a specific condition that prevents you from increasing your salt intake, your body is well-equipped to process any excess.

For a good read on salt and all its health-promoting benefits, I'd recommend giving The Salt Fix a read.

What Is A Muscle Pump?

You may be wondering what exactly is going on during a muscle pump.

When you lift weights and contract a muscle repeatedly, blood and water get diverted to the working muscle to support the increased metabolic needs.

As the muscle swells, the surrounding veins are constricted, resulting in more blood becoming trapped in that specific muscle group.

It's like if you were to turn on the hose and fold or tie a knot somewhere in the line. The pressure would accumulate, and the water would get trapped at a certain point, thus expanding the hose at the point of constriction.

Do Carbs Give You A Better Pump

People may confuse carbs with giving them a better pump because they don't give a ketogenic diet enough time to work out the kinks. After all, switching to a ketogenic is a significant shift and requires a bit of a learning curve.

As I've alluded to earlier, carbs hold water, and your muscles are made up of mostly water.

However, while glycogen may be impaired during the beginning of a ketogenic diet, there seems to be no significant difference in muscle glycogen levels once you become fat-adapted. 4

Given enough time, your muscle glycogen stores will begin to re-fill, even without carbohydrates in the diet.

So while carbs give you a better pump “temporarily,” you should be able to experience these same effects by ensuring you have an adequate intake of electrolytes, water, and good ole' time to become “keto-adapted.”

Building Muscle On A Keto Diet

People always ask me, what's the best way to gain muscle on keto? And I usually respond “the same way you build muscle when not on a ketogenic diet.”

This means:

Adequate training stimulus
Sufficient nutrition
Proper recovery

The same principles that applied on a carbohydrate-based diet apply when you're on a ketogenic diet.

If you want to learn more about how to bulk on keto without getting fat or how to implement bodybuilding principles, then give the two articles below a read.

Read: How To Bulk On Keto Without Getting Fat
Read: Keto And Bodybuilding

What's The Best Preworkout To Get A Pump On Keto?

Now that we've gone over how you don't have to live a life of “flatness” during your workout, what else can you do to help get a pump on keto?

If you've taken care of the above points, there are additional products and pre-workouts you can take to help increase blood flow, blood volume, and get some sick pumps in the gym.

Creatine

There's often this misconception that creatine makes you bloated and hold water.

Ok, it's not completely untrue, creatine DOES make you hold water, but it does so INSIDE the muscle. 5

Since muscles are made up of over 70 percent water, by saturating your muscle creatine stores, you'll increase intramuscular water retention.

Meaning, you'll have bigger, rounder, and fuller muscles while taking creatine.

Creatine is also the MOST well-studied performance-enhancing supplement and very cheap at that.

I'd recommend supplementing with 5g of the monohydrate version per day, and don't bother with the “loading phase.”

Purchase creatine monohydrate here

L-Citrulline

Besides creatine, L-Citruline is another supplement that has a reasonable amount of scientific support. You may even find them in the current pre-workout you're using. 6 7 8

Unfortunately, though, MOST companies underdose L-CItruline in their pre-workout formulation. Either that or you don't know how much is in it due to their “proprietary blends.”

L-Citrulline can increase blood vessel diameter (vasodilation), allowing higher blood flow to your muscles.

And we all know increased blood volume and blood flow equals greater pumps.

According to the studies, a dose of 4-10 grams of l-citrulline has shown to be an effective dose.

Purchase L-Citruline here

Pre-workout

If you just want to take a pre-workout instead of buying L-Citruline separately, remember that most of them are underdosed.

Here are a few of the more reputable companies I would recommend that have clinically effective doses of the ingredients in their products.

The Takeaway

We all love that feeling of our shirts hugging our sleeves and our chest, but many people starting a ketogenic diet often lose this sensation due to being misinformed.

Achieving a pump on keto is all about understanding WHY you're not getting a pump anymore, and it's not because you don't have carbs in the diet.

Make sure you're getting in an adequate amount of electrolytes and water, followed by allowing enough time to keto-adapt, and you'll have all the same pumps you used to get following a carbohydrate-based diet.

If you want to step it up a little further, adding in some supplements like creatine or l-citrulline will help fill your muscles with water and increase blood flow, allowing more muscle growth and giving you a better pump.