On a Targeted Ketogenic Diet (TKD) you should be consuming easily digestible carbs with a high Glycemic Index (GI) just before your workouts. These carbs may put you out of ketosis for a brief time, but your muscles should use them all up during your workout session, meaning you will rapidly go back into ketosis.
Recent studies show that taking carbs before a workout might not be necessary . Doing this may even impair keto-adaptation and performance in some cases. We suggest reading Dr Phinney and Dr Volek’s book “The Art and Science of Low Carbohydrate Performance” which shares more insight on this topic.
Always keep in mind that everyone is different and what works for one may not be the best for another. That also means you may want to experiment a bit and see what suits your unique needs. See how you feel without extra carbs and take it easy with your workouts during the first month or so until you become keto-adapted. For better workouts, instead of carbs, you can try using coconut oil. It will provide you with MCTs (Medium-Chain Triglycerides), which are easily digestible and used for immediate energy .