Creatine And Keto: Can You Have Both?

Creatine is a non-protein amino acid found in red meat and seafood and is also naturally occurring in the human body. It is a popular supplement for gym-goers and athletes, as it boosts energy levels and improves athletic performance. It is also used to enhance recovery and prevent injury. Creatine is safe to take while on a keto diet and can be beneficial for those looking to increase muscle mass and improve their overall performance. The most effective form of creatine is creatine monohydrate, which is typically available in powder form.

Creatine is keto-friendly

Creatine has been found to increase skeletal muscle glycogen, which may help anyone following a relatively low-carb diet, such as a ketogenic diet. It can also help buffer some of the performance drops experienced when switching to a ketogenic diet, aka the “keto-adaptation” period. As a ketogenic diet is low in carbs, much of the strength and endurance loss is initially due to decreased glycogen, especially in the muscle.

Creatine works by “donating” a phosphate to ADP, thus making it ATP once again, priming us to be able to do more work in a short amount of time. You can think of creatine supplementation as a reserve, much like a hybrid car stores energy for when it needs it.

Creatine also has brain health benefits. It plays a critical role in brain health and function, with ~5% of your total body creatine storage used to fuel brain activities. Research suggests that creatine may also improve cognitive performance. Older individuals who supplemented with creatine were able to improve memory and recall significantly.

If you decide to start taking creatine, opt for creatine monohydrate, which is the most effective form of creatine available on the market, and also typically the least expensive. Go for the powder form, which will allow you to mix it in a liquid of your choice.

It won't kick you out of ketosis

Creatine is a naturally occurring non-protein amino acid found in red meat and seafood. It is also naturally found in the human body, with 95% of our creatine deposits stored in the skeletal muscles. It is used by the body in the production of ATP (adenosine triphosphate), which is then used in the generation of energy during high-intensity non-aerobic exercise.

Creatine is keto-friendly and will not kick you out of ketosis. However, this only refers to the creatine itself and not every creatine supplement on the market. Some creatine supplements come pre-mixed with added sugars, so it is important to check the label to ensure that only creatine is listed in the ingredients.

Creatine can be beneficial when following a ketogenic diet as it may buffer some of the performance drops experienced when switching to this type of diet. As a ketogenic diet is low-carb, the loss of strength and endurance is often due to decreased glycogen, especially in the muscle. Creatine has been found to increase skeletal muscle glycogen, which may help anyone following a relatively low-carb diet.

Creatine also has other benefits, such as improving muscle mass, preventing muscle loss, and providing neuroprotective properties. It is one of the most well-studied, effective, safest, and cheapest supplements available.

It can help with the keto-adaptation period

Creatine can help with the keto-adaptation period, which is the process of the body transitioning from using glucose for energy to using fat. This transition can be challenging, as it often involves adverse side effects, such as fatigue, weakness, lightheadedness, "brain fog," headaches, irritability, muscle cramps, and nausea. Creatine may help to buffer some of these performance drops, as it can increase skeletal muscle glycogen, which is an energy reserve of glucose/carbohydrates. This can be particularly beneficial during the keto-adaptation period, when the body is adjusting to using fat as its primary source of fuel.

During the keto-adaptation period, the body is learning to use fat and ketones as its main sources of energy. Ketones are water-soluble molecules produced by the liver when metabolising fats, particularly when carbohydrate intake is low. While the body always uses a mix of fat and glucose for energy, in a non-keto-adapted state, it prioritises glucose. As such, the transition to using fat and ketones as the primary fuel sources can be challenging, and creatine may help to mitigate some of these challenges.

The keto-adaptation period typically begins after the first few days of starting a ketogenic diet and can last up to 12 weeks. During this time, it is recommended to eat lots of fat and non-carb sources of fibre, as well as engage in gentle forms of exercise like walking and stretching. Creatine supplementation can be beneficial during this period, as it can help to maintain energy levels and enhance recovery.

Overall, creatine can be a useful supplement during the keto-adaptation period, as it can help to maintain energy levels, enhance recovery, and potentially reduce some of the adverse side effects associated with the transition to a ketogenic diet.

It's safe to take creatine while on keto

Creatine is a naturally occurring non-protein amino acid found in red meat and seafood. It is also naturally found in the human body, with 95% of our creatine deposits stored in the skeletal muscles, and the remaining 5% in the liver and brain. Creatine is used by the body in the production of ATP (adenosine triphosphate), which is then used in the generation of energy during high-intensity non-aerobic exercise, such as lifting weights.

Creatine is one of the most well-researched supplements out there, and it has an amazing safety profile. It is keto-friendly and can be beneficial for those on a ketogenic diet, as it has 0 grams of net carbs. It can help to increase strength and power output, and may also provide benefits for bone and brain health, along with better blood sugar control.

There are no contraindications to combining creatine with a keto diet, and many people have achieved very good results by doing so. Creatine can help to boost your energy and output in the gym, leading to more muscle growth, which will make you look toned, fit, and sexy. It can also help with muscle cramping, which can be a problem when starting a low-carb diet.

The best form of creatine to take is creatine monohydrate, which is the most effective and typically the least expensive. It is recommended to opt for the powder form, which can be mixed into a liquid of your choice. There is no need to load on creatine, and you can simply start with a regular dose of 3-5 grams per day. There are no side effects associated with prolonged use, and it is a supplement that you don't need to cycle.

It is important to note that creatine should be used as part of a workout program and not as a general energy booster. Additionally, it should be purchased as a stand-alone, unflavoured form, and consumed with water or a keto-friendly beverage.

Creatine can be taken with water or a keto-friendly beverage

Creatine is a naturally occurring non-protein amino acid found in red meat and seafood. It is also naturally found in the human body, with 95% of our creatine deposits stored in the skeletal muscles, and the remaining 5% in the liver and brain.

Creatine is a popular supplement for those on a keto diet, as it has 0 grams of net carbs and may be taken as a beneficial supplement to increase strength and power output. It is also believed to provide a modest benefit for bone and brain health, along with better blood sugar control.

When taking creatine, it is recommended to opt for creatine monohydrate, which is the most effective form of creatine available on the market and also typically the least expensive. It is best to go for the powder form, which can be mixed with a liquid of your choice.

It is also not recommended to pre-mix creatine with liquid and save it for later, as it is unstable in liquid and should be consumed immediately after mixing.

The timing of taking creatine does not seem to matter, so it is best to take it at a time that is most convenient for you.

Frequently asked questions