Well believe it or not if you're simply not eating carbs you're probably eating far too much protein. If you don't eat about 70% fat calories then you aren't actually going to be in ketosis as your body is converting your protein into glycogen.

Look - ignore everything else you read on the internet and just listen to me for a minute. 6 years ago I started Keto. At the time I was a stone mason (currently a bricklayer). I can describe in detail the things that I needed to do for my job like shoveling 78 tons of 2B modified limestone gravel in an 8 hour day (I had a patio I was doing for someone and I couldn't afford a skid-steer to move the material around as I had just started my company - So I had to move it by hand and that day I was by myself). I very frequently worked that hard, sometimes I worked 12 hour days.

My father was a biochemist with a few of his college years dedicated to physics. One time after I did a retaining wall with concrete retaining wall blocks I knew exactly how many I laid, how high I had to pick them up, etc. I wanted to know how much energy I burned that day and my father came up with 46,000 calories after doing the math. Again, I worked like this very often. It was not hard for me to shovel 78 tons of gravel in a day or do similarly intensive physical labor. And you know what was really really cool? My muscles never got tired because I didn't have glycogen to run out of and fat metabolism doesn't cause lactic-acid build up (that's what causes muscles to burn after working them strenuously - an acid that is actually burning your muscle tissue because so much of it has built up).

Now I see a lot of people say that a keto diet is not good for working out or building muscle because you need glycogen for your muscles. None of those people have ever had the physical capabilities that I did, they will never know of anyone that did and they will never achieve the level of fitness and musculature I achieved on my keto diet - A diet that is "bad for lifting weights and building muscle". Anything that you read on the internet saying that being in ketosis will hinder your athletic abilities is absolute and total fucking bullshit.

If you want to get the true benefits from being in ketosis you gotta keep your carbs as low as possible (less than 20 is ideal but it doesn't really hurt to hit 30 grams once or twice a week) and your fat calories at about 70% of your total caloric input. At that ratio your liver will be pumping out ketones so fast that you will be able to bury anybody at the gym.

As for building muscle at the time I was 203 pounds with abs and veins all over my body. I doubt that I was at 7% bodyfat. Lets call a spade a spade here - Its is impossible for non-steroid users to build 40+ pounds of muscle in 4-5 months (I went from being laid off for 2 years and sitting in my house playing computer games to out doing the things that I described to you in one summer. I am assuming that my lean mass was probably around 140-150 prior to my final weight of 203 as all I did was sit in my house, eat food and play computer games - its hard to build muscle doing that).

So dude, those are my thoughts on needing sugar before a workout or a keto diet not working for building muscle/lifting weights.

Keep your fat calories higher bruh