The Perfect Keto Pre-Workout Pan-CAKES

Updated: Mar 19, 2019

These pre-workout panCAKESSS are perfect for anyone who trains in Ketosis. They are very low carb and contain ingredients that will supply you with lasting energy in the gym. AKA, the perfect keto pre-workout meal!

MACROS for entire recipe:

3 carbs | 13 fat | 21 protein

⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ These ‘cakes are quick digesting & give an energy boost without any bloating or indigestion 🙅🏻‍♀️ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀


  • 10g MCT oil powder (we use Perfect Keto brand)

  • 25g Egg white protein powder (we use True Nutrition -discount code: strongsistas)

  • 1/4 tsp sea salt

  • 1/2 tsp baking powder

  • Topping: melted coconut oil + coconut flakes (optional)

Each of the main ingredients has a purpose:

  1. MCT oil powder: MCT = medium chain triglycerides. The lengths of these fatty acids are shorter than most other dietary fats, so MCTs are rapidly broken down & transported to the liver to be converted into ketones (fuel!). MCTs will induce ketone production quickly — giving me energy fast, which I can use in the gym 🔥

  2. Egg white protein powder from True Nutrition 💪🏼: Protein to prevent muscle protein breakdown. I use egg white protein cause I’m sensitive to dairy, but egg white protein is a complete protein so it’s all Gucci. You can use discount code 'strongsistas' @ True Nutrition if you're interested in trying!⠀

  3. Coconut oil & coconut flakes 🥥: For some drizzle & crunch #texture + ~60% of the saturated fat in coconut oil is MCT.

  4. Sea salt: Sodium affects the uptake of creatine in your muscle cells, so salt allows the bod to better absorb & transport creatine💪🏼

I also take pure therapeutic exogenous ketones as a pre workout drink to push me DEEPER into ketosis. The exogenous ketones we use can be found here.

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Full recipe instructions & further explanation are in our YouTube video below🎥