The short version: Most pre workouts will quietly knock you out of ketosis. Sugar, maltodextrin, artificial sweeteners that spike insulin — they're hidden in almost every formula. PurePump® is Keto Certified with only 25 calories per serving, zero carbs, zero sugar, zero artificial sweeteners, and packs 15 active ingredients into just 7.6g — every gram is active ingredient, zero filler. It includes creatine (1,000mg creatine monohydrate), BCAAs (1,000mg AjiPure), and L-Carnitine (500mg Carnipure) that specifically support keto athletes who train hard.
The Keto Pre Workout Problem
You've done the hard work. You've cut the carbs, adapted to burning fat for fuel, and finally hit ketosis. Then you scoop your pre workout into a shaker bottle and — without realizing it — introduce the one thing that undoes all of it.
Here's what most pre workouts contain that keto athletes need to watch for:
Maltodextrin
The most common filler in sports supplements. Maltodextrin has a glycemic index higher than table sugar (GI of 85-105 vs. sugar's 65). It's cheap, it adds bulk to the powder, and it spikes blood glucose fast. Even small amounts can trigger an insulin response significant enough to disrupt ketosis.
Why it's in there: It's a cheap filler and flavoring carrier. It makes pre workout powders mix better and taste less bitter. You're essentially paying for sugar with extra steps.
Sugar and Fructose
Some pre workouts still contain straight sugar — sometimes listed as dextrose, fructose, or "natural cane sugar." Any of these will kick you out of ketosis.
Artificial Sweeteners
This is where it gets controversial. Sucralose and acesulfame-K are technically zero-calorie, but research suggests they can still trigger an insulin response in some individuals. A 2018 study in Diabetes Care found sucralose consumption before glucose ingestion raised insulin levels by 20%. For someone in ketosis, even a modest insulin spike can be enough to shift your body back toward glucose metabolism.
Beyond insulin, artificial sweeteners may disrupt gut microbiome composition — and emerging research links gut health to ketone production and metabolic flexibility.
Proprietary Blends
You can't verify what you're getting. A proprietary blend could contain trace sugars, fillers, or flow agents that aren't individually listed. If you're tracking macros down to the gram, you need full ingredient transparency.
What Keto Athletes Actually Need in a Pre Workout
Training on keto is different. Your body is running on fat and ketones instead of glycogen, which changes what you need from a pre workout. Here are the ingredients that matter most:
Creatine Monohydrate — 1,000mg per serving
Why it matters for keto: Keto athletes often experience reduced power output and strength, especially during the adaptation phase. Creatine is the most direct solution — it replenishes ATP (your muscles' immediate energy currency) independent of glycogen. This means creatine works just as well on keto as it does on a carb-heavy diet.
Research consistently shows creatine improves strength, power, and lean body mass. On keto, where glycogen stores are deliberately low, creatine's role in the phosphocreatine energy system becomes even more important. PurePump provides 1,000mg per serving — a contributing dose, but below the clinical 3-5g daily range. For a full daily creatine dose, supplement with standalone creatine monohydrate alongside PurePump.
Zero carbs. Zero sugar. Pure performance.
BCAAs — Leucine, Isoleucine, Valine (AjiPure®) — 1,000mg per serving (2:1:1 ratio)
Why they matter for keto: BCAAs support muscle protein synthesis and reduce muscle breakdown during training. On a ketogenic diet, protein intake is moderate (not high), so maximizing the anabolic signal from training is critical. PurePump provides 500mg L-Leucine, 250mg L-Isoleucine, and 250mg L-Valine per serving — leucine in particular is the primary trigger for muscle protein synthesis.
BCAAs are also gluconeogenic — meaning they can be converted to glucose if needed — but at supplemental doses during training, they're used for muscle repair, not sugar production.
L-Carnitine L-Tartrate (Carnipure™) — 500mg per serving
Why it matters for keto: L-Carnitine is the transport molecule that shuttles long-chain fatty acids into the mitochondria for oxidation. On keto, your body relies heavily on fat for fuel. Carnitine ensures this process runs efficiently, especially during high-intensity training when energy demands spike.
Think of it this way: keto provides the fuel (fat). Carnitine provides the delivery system.
Caffeine from Green Tea — 200mg per serving
Why it matters for keto: Caffeine increases fat oxidation and metabolic rate — both of which complement a ketogenic diet. PurePump delivers 200mg from green tea (100mg per scoop), providing sustained energy without the crash of synthetic caffeine. It also contains catechins (including EGCG) that have been studied for their role in fat metabolism.
During keto adaptation, energy levels can dip as your body transitions fuel sources. Clean caffeine bridges that gap without introducing carbs or artificial stimulants.
L-Citrulline (Kyowa Hakko) — 2,000mg per serving
Why it matters for keto: Increases nitric oxide production for better blood flow and endurance. Keto athletes sometimes report reduced endurance (especially in the first few weeks). Citrulline supports oxygen delivery to working muscles, helping offset the performance dip that can come with lower glycogen. Combined with 500mg L-Arginine (AjiPure), PurePump delivers 2,500mg of total nitric oxide precursors per serving.
Beta-Alanine (CarnoSyn®) — 2,000mg per serving
Why it matters for keto: Buffers lactic acid, delaying fatigue during high-intensity efforts. This is substrate-independent — it works regardless of whether your body is burning carbs or ketones. If you're doing CrossFit, circuits, or high-rep training on keto, beta-alanine helps you maintain performance.
Alpha Lipoic Acid (AliPure®) — 100mg per serving
Why it matters for keto: ALA plays a role in glucose metabolism and insulin sensitivity. Research suggests it may support the body's ability to manage blood sugar, which is directly relevant to maintaining ketosis. It's also a potent antioxidant that supports recovery.
Red Flags on Keto Pre Workout Labels
| Label Claim | What to Watch For |
|---|---|
| "Sugar free" | May still contain maltodextrin or artificial sweeteners that spike insulin |
| "Zero calories" | Doesn't mean zero impact on ketosis. Artificial sweeteners are zero-calorie but can affect insulin |
| "Keto friendly" | Marketing term with no certification behind it. Look for actual Keto Certification |
| "Natural flavors" | Can contain trace sugars, solvents, or carriers not individually disclosed |
| Proprietary blend | Can't verify carb content or hidden fillers. Unacceptable for macro-tracking keto athletes |
Our Pick: PurePump®
PurePump® isn't marketed as "keto friendly" with an asterisk. It's Keto Certified — verified by a third-party certification body. There's a difference.
Why it's built for keto athletes (per 2-scoop serving / 7.6g): - Zero carbs, zero sugar, only 25 calories — verified, not just claimed. At 25 calories with zero carbs, PurePump has no impact on ketosis. - Zero artificial sweeteners — no sucralose or acesulfame-K to risk insulin response - Zero maltodextrin — no hidden glycemic fillers - Keto Certified — third-party verified, not a marketing label - Creatine : 1,000mg — replenishes ATP without glycogen. For a full 3-5g daily dose, supplement with standalone creatine monohydrate. - BCAAs (AjiPure): 1,000mg total (500mg Leucine, 250mg Isoleucine, 250mg Valine) — supports muscle protein synthesis at moderate protein intake - L-Carnitine (Carnipure): 500mg — optimizes fat transport for energy - L-Citrulline (Kyowa Hakko): 2,000mg + L-Arginine (AjiPure): 500mg — 2,500mg combined nitric oxide support - Beta-Alanine (CarnoSyn): 2,000mg — maintains high-intensity performance - Caffeine (Green Tea): 200mg — supports fat oxidation and clean energy - Alpha Lipoic Acid (AliPure): 100mg — supports glucose metabolism and insulin sensitivity - Vitamin C (Quali-C): 60mg | Niacin: 20mg | B6: 10mg | Folate (Orgen-FA): 400mcg DFE | B12 (Methylcobalamin): 50mcg - 15 active ingredients, fully disclosed — every ingredient and dosage visible so you can track macros with confidence. All 15 ingredients in just 7.6g means zero filler — every gram is active ingredient.
What's NOT in it: No sugar, maltodextrin, fructose, dextrose, fillers, artificial sweeteners, artificial colors, silicon dioxide, magnesium stearate, proprietary blends, or banned substances.
Third-party tested: Every batch is tested by the Banned Substance Control Group (BSCG) — the same certification used by professional and Olympic athletes.
Certifications: Keto Certified, Certified Paleo, Vegan, GMP Certified, Non-GMO
Honest disclaimer: PurePump is unflavored and tastes bitter. No flavorings, no sweeteners, no masking agents. If you're on keto, you already know that clean doesn't always mean delicious — and you've made your peace with that. Pro tip: mix it as a shot (2-3 oz of water) with a squeeze of lemon juice.
Price: $42.95 for 60 scoops (30 servings at recommended 2-scoop dose = $1.43/serving)
How to Use Pre Workout on Keto
Timing
Take 1-2 scoops 15-30 minutes before training. If you train fasted (common on keto), PurePump has only 25 calories per serving with zero carbs — negligible for ketosis and within what most fasting protocols allow.
Dosing
Start with 1 scoop (100mg caffeine from green tea). Move to 2 scoops (200mg caffeine) for the full clinical dose of all 15 ingredients. During keto adaptation (first 2-4 weeks), you may be more sensitive to stimulants — starting low is smart.
Keto Adaptation Phase
During the first few weeks of keto, your body is transitioning fuel systems. Energy dips, strength drops, and workouts feel harder. This is temporary. A pre workout with creatine, citrulline, and caffeine helps you maintain training quality through the adaptation period instead of losing fitness while your metabolism adjusts.
Electrolytes
Keto athletes excrete more sodium, potassium, and magnesium. PurePump is not an electrolyte supplement. Consider adding electrolytes separately (look for ones without sugar or maltodextrin — the same standards apply).
Creatine Supplementation
PurePump provides 1,000mg of creatine monohydrate per serving — a contributing dose, but below the 3-5g clinical range. For keto athletes, where glycogen stores are intentionally low and ATP replenishment is critical, hitting a full daily creatine dose matters. Add standalone creatine monohydrate post-workout — taking 2-4g after training alongside PurePump before training gets you into the clinically studied range with zero carbs and zero impact on ketosis.
What Real Customers Say
"This is the best, hands down. Perfect balance of ingredients." — Brian H., Verified Buyer
"Mixes extremely well, gives a great boost of energy with no jitters." — Pano Z., Verified Buyer
"I use both the Pre and Post workout products. They are clean and really work. No crashes, just increased energy and great recovery." — Olivia D., Verified Buyer
FAQ
Will PurePump kick me out of ketosis?
No. PurePump has zero carbs, zero sugar, zero maltodextrin, and zero artificial sweeteners — with only 25 calories per serving (from amino acids, not carbohydrates). It's Keto Certified by a third-party certification body — not just marketed as "keto friendly." There is nothing in the formula that would trigger an insulin response or disrupt ketosis.
Do artificial sweeteners affect ketosis?
Research is mixed but concerning. Studies have shown sucralose can raise insulin levels by up to 20% when consumed before glucose. For strict keto athletes, even a potential insulin spike isn't worth the risk. PurePump avoids the question entirely by containing zero artificial sweeteners.
Does creatine work on keto?
Absolutely. Creatine replenishes ATP through the phosphocreatine system, which is independent of glycogen. It doesn't require carbs to be effective. In fact, creatine may be even more valuable on keto because your glycogen stores are intentionally low — the ATP support creatine provides fills a real energy gap during high-intensity efforts.
Will BCAAs kick me out of ketosis?
At supplemental doses taken around training, no. While BCAAs are technically gluconeogenic (can be converted to glucose), the amounts in a pre workout are used for muscle protein synthesis during exercise, not converted to blood sugar. The insulin response from training-dose BCAAs is minimal and shouldn't affect ketosis.
How much caffeine is in PurePump?
100mg per scoop from green tea extract, 200mg per 2-scoop serving. Green tea caffeine provides smoother energy than synthetic caffeine and contains naturally occurring catechins that support fat oxidation — a direct benefit for keto athletes relying on fat for fuel.
Is PurePump also Paleo?
Yes. PurePump is Certified Paleo through the Paleo Foundation, in addition to being Keto Certified, Vegan, GMP Certified, and Non-GMO. If your diet has strict standards, your supplements should too.
These statements have not been evaluated by the FDA. This product is not intended to diagnose, treat, cure, or prevent any disease.
