Is Creatine Monohydrate Keto Friendly? Find Out What You Need To Know
Many people following a ketogenic diet wonder whether creatine monohydrate is compatible with their dietary restrictions. The good news is that creatine monohydrate is a keto-friendly supplement if taken properly. It contains less to no carbohydrates, so it won't kick you out of ketosis or spike your blood sugar levels. In fact, research has found that taking creatine in combination with a ketogenic diet can improve overall performance and body composition more than a low-carb diet alone.
However, there are many considerations to take it safely in including good brand products like Create. With our product, you get the purest and highest quality creatine monohydrate available. It is completely free of fillers and artificial preservatives, so you know that you're getting only the best.
What Is Keto And How Does It Work?
The ketogenic or keto diet has gained extraordinary popularity today due to its potential to aid weight loss and promote overall health. At its core, the diet involves significantly reducing carbohydrate intake to only 20-50 grams per day. This drastic reduction in carbs forces the body to rely on fat as its primary source of fuel, leading to a state of ketosis where the liver breaks down stored fat into molecules called ketones. These ketones are used for energy in the body.
While the science behind keto is complex, the overarching goal is simple: limit carbs to shift the body's metabolism towards fat-burning, ultimately leading to weight loss. However, it is critical for individuals to do their research and seek guidance from a healthcare professional before embarking on any new diet regime.
Is Adding Creatine Monohydrate To Your Keto Diet Good For Health
Creatine monohydrate has been studied extensively for its potential benefits on athletic performance, muscle strength, and overall health. Incorporating this supplementation into your keto diet might offer several potential benefits. Here are some:
Enhance Lean Body Mass
Creatine Monohydrate has been proven to increase muscle mass, strength, and power, particularly when used in combination with resistance training. This supplement works by providing energy to the muscles during intense exercise, which can lead to improved workout performance and more significant gains in mass over time. When combined with a Keto Diet, which is high in fat and low in carbohydrates, Creatine Monohydrate can help to enhance lean body mass and promote overall physical fitness.
High-Intensity Exercise On Keto
The Keto diet may be beneficial for high-intensity exercise, as it enhances fat oxidation and decreases reliance on carbohydrates for energy. However, some individuals may experience a decrease in performance during the initial adaptation phase of the diet. Creatine monohydrate can help offset these effects by increasing ATP production and improving performance during high-intensity exercise on the Keto diet.
Alternative To Post-Workout Carbs
Carbohydrates are an essential macronutrient for post-workout recovery and muscle glycogen replenishment. However, on the Keto diet, carbohydrate intake is limited. Creatine monohydrate may serve as an alternative to post-workout carbs by increasing muscle creatine and glycogen stores. This can lead to improved recovery and performance, even in the absence of high carbohydrate intake.
Increasing HDL And Decreasing Triglycerides
Recent research suggests that Creatine Monohydrate may have additional health benefits beyond enhancing exercise performance and muscle growth. For example, some studies have found that Creatine Monohydrate can increase levels of high-density lipoprotein (HDL), also known as "good" cholesterol, while decreasing levels of triglycerides (fat found in the blood). This suggests that Creatine Monohydrate may have cardiovascular benefits, which could be further enhanced when combined with a Keto Diet.
Potential Therapeutic Benefits
Some research suggests that Creatine Monohydrate may have therapeutic benefits for certain health conditions, including neurological disorders such as Parkinson's disease, Huntington's disease, and multiple sclerosis. Additionally, some studies have found that Creatine Monohydrate may enhance cognitive function in healthy adults, leading to improved memory, attention, and reasoning abilities. When combined with a Keto Diet, which is known to have neurological benefits, Creatine Monohydrate may have even greater therapeutic potential. One study shows that a combination of keto and creatine can be best used for the treatment of glycogenosis type V.
What Is The Recommended Dosage Of Creatine Monohydrate On A Ketogenic Diet?
The amount of creatine monohydrate to supplement with on a ketogenic diet isn't a straightforward answer. Numerous individual factors like body weight, muscle mass, and intensity of exercise can impact the recommended dosage. However, a frequently suggested approach is beginning with a loading phase of 20 grams each day for five to seven days continuously. Then followed by a maintenance period of taking 3-5 grams each day. While creatine monohydrate has proven to have various health benefits, it's crucial to consult with a doctor or dietician before incorporating any supplements into your diet to determine the appropriate dosage and make adjustments based on your specific needs.
Tips For Incorporating Creatine Into A Keto Diet
Here are some tips for incorporating creatine into a ketogenic diet:
Choose High-Quality Creatine Monohydrate
It is essential to opt for pure and high-quality creatine monohydrate supplements to minimize the risk of contaminants and maximize the effectiveness of the supplement. Look for a trusted brand that undergoes third-party testing and provides a certificate of analysis.
Start With A Lower Dose
When adding creatine to a keto diet, it is best to start with a lower amount of creatine because of its potential to cause adverse effects. This provides the opportunity for the body to acclimatize to the supplement and helps to prevent any negative side effects.
Take Creatine With A Meal
It is advisable to consume creatine with a combination of meals because this can improve the body's ability to absorb and utilize the supplement. Consuming a meal that is high in protein can also aid in the body's generation of creatine and is recommended for this purpose.
Stay Hydrated
Because creatine can lead to dehydration, it is essential to consume a large amount of water throughout the day in order to keep your hydration levels up. In order to protect one's kidneys from any potential damage, it is recommended that one consume at least 8–10 glasses of water on a daily basis.
Consider Timing
Consuming creatine before a workout can potentially maximize the effects of the supplement if you take it at the right time. A boost in muscle healing, performance, and growth can be achieved by consuming creatine either before or after exercise.
Monitor For Side Effects
Creatine supplementation may induce side effects such as bloating, nausea, and diarrhea; therefore, it is important to keep an eye on these symptoms. It is absolutely necessary to keep a close eye out for any unwanted side effects and to immediately stop taking the supplement if any signs of this nature appear.
Consult With A Healthcare Professional
It is essential to discuss the addition of creatine to a keto diet with a qualified healthcare provider before beginning the process. Those professionals will be able to advise you on the correct dosage when to take it, and any potential conflicts with other medications or supplements you may be taking.
Foods High In Creatine That Are Keto Approved
Consider some foods that are high in creatine and are also keto-approved:
Red Meat
Beef and pork are excellent sources of creatine that are suitable for a ketogenic diet. Studies have shown that grass-fed beef is richer in creatine than conventionally produced beef, with up to 10% higher total creatine content. The fact is that grass-fed cattle are able to synthesize more creatine from available sources than conventionally grown cattle.
Fish
Fish such as tuna and herring are great sources of creatine for those following a ketogenic diet. Salmon and tuna are particularly high in creatine, with approximately 500 mg per 100 g of fish. Herring is also high in creatine but contains less than salmon and tuna, clocking in at around 300 mg per 100 g.
Eggs
Whole eggs are an excellent source of creatine and are also a great choice for those following a ketogenic diet. They offer not only a high-quality source of creatine but also provide the body with vital proteins, minerals, and healthy fats that are necessary for proper functioning. One whole egg contains approximately 5 mg of creatine, making one.
Bone Broth
Homemade bone broth is an excellent source of creatine and other vital nutrients, including amino acids such as arginine, glycine, proline, and glutamine. These amino acids are important for the production of energy and facilitate muscle growth. In addition to creatine, bone broth is also high in minerals like calcium and magnesium, which are essential for healthy bones. Bone broth is low in carbs and can be easily incorporated into a ketogenic diet.
Offal
Offal meats, for instance, liver and kidney, are excellent sources of creatine, making them great additions to a ketogenic diet. Not only do they offer a high-quality source of creatine, but they also provide essential minerals and vitamins that are necessary for optimal health. The liver contains approximately 1.2 mg of creatine per 100g, while the same amount of kidney contains 1.6 mg of creatine.
