What to Eat Before Working Out on the Keto Diet?

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what to eat before workout keto diet

To eat or not to eat before a workout, that is the question. Some people think that you shouldn’t eat before a workout, because it is going to make you feel tired and you won’t want to exercise. Others say that you need to fuel up before a workout.

We tend to agree with the second theory; after all, if your body doesn’t have the fuel it needs, it isn’t going to have energy, and you won’t be able to work out efficiently.

No matter what type of diet plan you are following, you need to exercise as well to lose weight. And, you need to have the right nutrients to get the most out of your diet and exercise.

Certain diets require you to eat certain things prior to working out, and it is no different with the keto diet. You do need to eat certain foods to have plenty of energy, and you need to eat the calories that you can burn off.

Related Article: Best Keto Protein Bars For 2021 – Our Reviews and Comparisons

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Pre-Workout Keto Snacks

You don’t need to eat a lot before a workout, but you do need to eat foods that have a lot of protein and healthy fat. The trick is to eat foods that have these nutrients.

While most people enjoy peanut butter on toast, a handful of nuts, or veggies with hummus, you need to make different choices in order to get the right amount of proteins and healthy fat prior to working out.

So, today we are offering up a few of our favorite pre-workout keto snacks that will give you the energy you need, and that have the nutrients you need to make your workouts as effective as possible.

These are high-fat snacks that have moderate amounts of protein, and you won’t be getting too many carbs.

These snacks are quick and easy to make, and you can double many of the recipes so you can enjoy them again the next day.

Avocado Salad with Pepperoni

Here is a quick and easy salad that is as delicious as it is nutritious, and it only takes a couple of minutes to prepare. Simply mix one-half cup of cubed avocado with one-quarter cup of mozzarella pearls.

Add a few slices of pepperoni, and voila, you have a delicious salad that is high in healthy fat and has just the right amount of protein. If you want a little extra flavor, season with salt and pepper (or even better, lemon pepper), and add a little bit of lemon or lime juice.

Non-Dairy Yogurt Bowl

non dairy yogurt bowl


Here is another quick and easy snack that is going to keep your body energized throughout your workout. While it is never usually recommended that you have dairy-based foods prior to working out, there are many non-dairy yogurts that are excellent sources of healthy fat and protein.

For instance, you may want to try a soy-based yogurt, or one that is made with coconut milk (just think of the added flavor from the coconut milk). Use about a half a cup of yogurt with few spoonful’s of fresh berries, and toss in some unsalted nuts and seeds.

You can even add some shredded, unsweetened coconut for a bit of extra flavor.

Salmon-Stuffed Avocado

Here is another quick and easy snack that is perfect to have before working out. All you need is a can of salmon, a tablespoon of mayonnaise (if you have home-made mayonnaise, this is even better, and won’t use processed salad dressing), onion, cucumber, black pepper, and an avocado.

Simply remove the skin and pit from the avocado and create a well for the salmon mixture. Mix the salmon with the remaining ingredients, and spoon into the well in the avocado.

Make it even more colorful and tasty with a few pieces of shaved carrot to garnish.

Cucumber Roll-Ups with Tuna

This recipe only requires three ingredients: cucumbers, canned tuna, and cream cheese. The first step is to slice the cucumbers thinly, lengthwise, so you have long strips that are easy to roll.

Pat the strips dry with a paper towel. Lay the cucumber strips out flat, and spread a thin layer of cream cheese on top.

Now add some tuna, and if you want a bit of extra flavor, some salt and lemon pepper.

Roll up the strips and secure with toothpicks until you are ready to eat. These also make great hors d’oeuvres for just about any occasion.

They are a huge hit at weddings and baby showers, and they are healthy for most diets so anyone can eat them.

Nutty Protein Bars

It’s easy to make your own protein bars at home, and it is a lot cheaper as well, especially if you have a bulk store in your area where you can get the nuts and dried fruits. This is one of our favorite protein bar recipes.

They do take a lot of ingredients, but they are delicious, healthy, and filling, and they are great snacks to take with you on the go. If you need a bit of an energy boost during your workout, one of these bars does the trick nicely.

Here is the full recipe:


  • 2 C sliced almonds
  • ½ C chopped walnuts
  • ½ C chopped pecans
  • ¼ C dried cranberries
  • ¼ C dried goji berries or other dried fruit with no sugar added
  • 1/3 C raw pumpkin seeds
  • 1/3 C sunflower seeds
  • ¼ C flax meal
  • ¼ C chocolate chips
  • 2 tbsp melted butter
  • 3 tbsp Stevia or other powdered sweeteners
  • 1/3 C raw honey


  1. Preheat oven to 350°. Line a 9 X 13 baking dish with parchment paper, and spray the parchment with cooking spray.
  2. Grind almonds until they have a texture similar to oatmeal.
  3. Mix all dry ingredients together in a bowl.
  4. Pour honey in and mix thoroughly.
  5. Spread into prepared pan and bake for 15-20 minutes, or until the edges just start to brown.
  6. Let cool completely before cutting into bars.

Fun facts: See these fun facts about exercising

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