Creatine And Keto: A Bad Combination?

Creatine is a non-protein amino acid that occurs naturally in red meat and seafood. It's also 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. It's a popular supplement, especially among athletes, and is used to boost energy levels and enhance athletic performance. But is it compatible with the keto diet?

Creatine is keto-friendly

Creatine is a popular supplement on the ketogenic diet because it is well-researched, effective, and safe. It has zero grams of net carbs and can be taken while on a keto diet as a beneficial supplement to increase strength and power output. It may also provide a modest benefit for bone and brain health, along with better blood sugar control.

Creatine works by providing a steady supply of available energy for high-intensity training. It improves strength, speeds muscle growth, and reduces fatigue and tiredness. It can also help with mental health issues such as depression and neurological diseases such as Parkinson’s disease, Alzheimer’s, and epilepsy.

When taking creatine, opt for creatine monohydrate, which is the most effective and affordable form of creatine available on the market. The recommended dosage is 3-5 grams of creatine per day, although some people may choose to start with a "loading phase" of 20 grams of creatine per day for up to one week, followed by a lower maintenance dose.

It is important to note that creatine may cause increased water retention and weight gain due to water being drawn into the muscles. This is only temporary and goes away with continued exercise and hydration. Additionally, some people may experience stomach discomfort at higher doses.

Overall, creatine is a safe and effective supplement that can be beneficial for those on a keto diet, especially those who are also engaging in physical activity.

Creatine can help with mental health issues

Creatine is a supplement used to improve athletic performance by increasing energy supply to muscle tissues. It is also an essential brain compound, and research suggests that it may aid in cognition by improving energy supply and neuroprotection.

Creatine has been shown to play a critical role in brain health and function, with around 5% of the body's total creatine storage used to fuel brain activities. It is synthesised in the brain and can be found in small quantities in fish and red meat.

Research indicates that creatine supplementation can improve stress resilience, depression, and brain functions such as memory. Population studies show higher depressive symptoms among people with lower creatine levels, and initial human trials indicate small to moderate symptom improvements for individuals with these mental health conditions.

Creatine has also shown promise in improving recovery from traumatic brain injuries and has the potential to reduce symptoms of depression and anxiety.

However, it is important to note that the optimal dosing schedule for creatine supplementation for brain benefits is still unclear. Most brain creatine trials have borrowed protocols from studies testing creatine for physical performance, with consistent regimens of 5 grams of creatine per day or "pre-loading" regimens of 10-20 grams of creatine per day for 1-2 weeks followed by a 5-gram/day "maintenance" dose.

Creatine may lower blood sugar levels

In addition, creatine has been shown to reduce mental fatigue and protect the brain from neurotoxicity. These benefits have made creatine of interest for neurological and age-related diseases such as Parkinson's disease, Alzheimer's, ischemic strokes, epilepsy, and brain or spinal cord injuries.

Creatine is one of the most popular supplements worldwide and is frequently used by both athletic and non-athletic populations to improve power, strength, muscle mass and performance. It is a natural substance that gets converted to creatine phosphate in the body. Creatine phosphate then aids in the production of ATP (adenosine triphosphate), a molecule that carries energy in the cells of all living things and provides energy for muscle contractions.

It is worth noting that there is some concern that creatine could harm kidney, liver, or heart function. However, a connection between high doses and these negative effects has not been proven.

Creatine doesn't need carbs to work

Creatine can be found in performance or sports supplements and is also produced by the body in tiny amounts. It is often consumed because it improves strength, speeds up muscle growth, and reduces fatigue and tiredness. It works by providing a steady supply of available energy for high-intensity training.

Creatine has 0 grams of net carbs and may be taken while on a keto diet as a beneficial supplement to increase strength and power output. It can also help buffer some of the performance drops experienced when switching to a ketogenic diet. Creatine has also been found to increase skeletal muscle glycogen, which is beneficial for those on a low-carb diet.

While creatine doesn't need carbs to work, the presence of carbs can help by releasing insulin, which promotes muscle growth. However, it is important to note that creatine supplements should not be mixed with juice or other simple sugars as this can kick you out of ketosis.

Creatine is safe at recommended doses

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 adenosine triphosphate (ATP), which is then used in the generation of energy during high-intensity non-aerobic exercise. When you supplement with creatine, you are boosting the levels of available phosphocreatine, which is then used in the metabolism of ATP. As a result, you will have more energy while exercising and will be able to perform better and have more endurance.

Creatine is generally safe at recommended doses. The International Society of Sports Nutrition says that "there is no scientific evidence that the short- or long-term use of creatine monohydrate has any detrimental effects on otherwise healthy individuals." A well-established safe and effective dose is between 3 to 5 grams of creatine daily.

However, it is important to note that creatine should not be taken by individuals with kidney or liver problems, as it is unclear whether it might worsen these conditions. Additionally, creatine can cause water retention and weight gain, as it draws water into the muscles. This is only temporary and goes away with continued exercise and hydration.

When taking creatine, opt for creatine monohydrate, which is the most effective and affordable form available on the market. You can start with a "loading phase," where you take 20 grams of creatine for up to one week, followed by a maintenance dose of 3 to 5 grams per day. However, some people may experience an upset stomach with creatine, so it is best to start with a regular dose of 3-5 grams per day and be consistent with your intake.

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