CREATINE AND KETO DIET
Are you following a keto diet and not sure if you can take creatine without breaking your ketosis state? Or are you wondering how creatine works while on keto? You're in the right place:
CREATINE ON KETO
Being on a keto diet is sometimes not easy. We inspect the nutritional information of everything we eat to avoid breaking it. We know the feeling of having interrupted the ketosis state very well. That's why, in this article, we will explain everything you need to know about creatine and the keto diet. But first, we need to know:
What is creatine?
Creatine (methylguanidine-acetic acid) is a peptide present in the body, synthesized from arginine, glycine, and methionine in the kidneys and liver. It can also be obtained exogenously through meat and as a dietary supplement. Nowadays, it is very popular among athletes due to the numerous scientifically-supported benefits. For instance, studies have shown that taking creatine supplements for just six weeks can help men who don't frequently engage in resistance training gain up to 6.6 pounds of body mass in five days, as reported by the Journal of the International Society of Sports Nutrition.
Does creatine break ketosis?
You may be wondering if creatine interrupts ketosis and affects your results. Here, we will provide you with accurate and reliable information based on scientific studies to clarify your doubts.
First and foremost, it's important to highlight that creatine itself does not contain carbohydrates and, therefore, should not interrupt ketosis. Ketosis occurs when the body primarily uses fats as a source of energy instead of carbohydrates. Creatine is a molecule naturally found in the body and is used for energy production in muscle cells.
According to studies and supplementation experts, taking creatine while following a ketogenic diet can be beneficial. Creatine can improve physical performance by increasing energy availability in the muscles, which can be especially helpful during intense workouts.
Additionally, some studies suggest that creatine may have positive effects on body composition, such as increasing lean muscle mass and reducing body fat. These benefits can be particularly relevant if you're following a ketogenic diet for weight loss or improving body composition.
Benefits of taking Creatine while KETO:
The popularity of the "Keto" diet has led to numerous scientific studies, such as the one published in the Journal of Environmental Research and Public Health, which presents the benefits of taking creatine on keto:
Preservation of muscle mass: Creatine can play a significant role in preserving muscle mass during the ketogenic diet. It has been observed that this supplement can help prevent the loss of muscle mass that sometimes occurs during carbohydrate restriction. By maintaining muscle mass, creatine can contribute to a more favorable body composition and a higher resting metabolic rate.
Improved physical performance: Creatine has consistently shown to enhance physical performance in a variety of activities, including high-intensity workouts and anaerobic exercise. In the ketogenic diet, where glucose availability may be reduced, supplementing with creatine can provide an additional energy source for the muscles, allowing for better performance and increased endurance during exercise.
Neuroprotective effects: Some studies have suggested that creatine may have neuroprotective effects and improve brain health. This is relevant in the context of the ketogenic diet, as it has been shown to have positive effects on neurological disorders such as epilepsy and Alzheimer's disease. Creatine could further enhance these neuroprotective effects and provide additional benefits for brain function.
How to take creatine on keto?
How much creatine should I take when I'm on a ketogenic diet?
In general, the standard dose of creatine for most people is approximately 3-5 grams per day. This dose has been extensively studied and shown to be effective in improving physical performance and obtaining the associated benefits of creatine.
When following a ketogenic diet, it is advisable to opt for creatine supplements that do not contain added carbohydrates to avoid interrupting ketosis.
What is the best time to take creatine on the ketogenic diet?
In the context of the ketogenic diet, where low carbohydrate levels are maintained to promote ketosis, it is important to consider the best timing for taking creatine.
Unlike other diets like intermittent fasting, where it is recommended to consume creatine with carbohydrate-containing meals, in the ketogenic diet, it is preferable to avoid consuming fruit juices or sugary beverages due to their carbohydrate content. These foods can interrupt ketosis and hinder the fat-burning process.
Instead, it is suggested to take creatine powder with water or other sugar-free beverages. While insulin aids in the absorption of creatine, the ketogenic diet aims to maintain low insulin levels to promote the use of fats as an energy source.
Therefore, you can take creatine at any time of the day that fits your personal routine as part of your daily supplementation. There is no need to take it with specific meals or worry about insulin spikes.
My personal experience taking creatine on Keto:
In my personal experience, when I started on keto I was very confused about what kind of supplements I could take, but I always think that I had to take it, I was really kind of worried about not consume my daily nutritional requirements, so I researched a lot about BCAA’s, MCT OIL, electolytes, creatine and a lot vitamins and minerals.
So when I researched about consuming creatine and other supplements for Keto, I started taking it for a while, and I noticed a change. To be honest, the main benefit I noticed was that my muscles didn't diminish even when I was burning fat, which had happened to me in previous instances when I entered a state of ketosis. That's why taking creatine during the keto diet has become essential for me.
Best creatine for keto:
There are different types of creatine available in the market, such as creatine HCL (hydrochloride), creatine ethyl ester, and creatine malate. However, there is not enough scientific evidence to claim that these types of creatine are superior to creatine monohydrate in terms of effectiveness in a ketogenic diet.
Therefore, creatine monohydrate is the most solid option for a keto diet.
2. BSN Micronized Creatine Monohydrate Powder
References:- Kreider, R.B., Kalman, D.S., Antonio, J. et al. International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. J Int Soc Sports Nutr 14, 18 (2017). https://doi.org/10.1186/s12970-017-0173-z
- MDPI and ACS Style
Kaviani, M.; Shaw, K.; Chilibeck, P.D. Benefits of Creatine Supplementation for Vegetarians Compared to Omnivorous Athletes: A Systematic Review. Int. J. Environ. Res. Public Health 2020, 17, 3041. https://doi.org/10.3390/ijerph17093041
- Dashti, H. M., Mathew, T. C., Hussein, T., Asfar, S. K., Behbahani, A., Khoursheed, M. A., Al-Sayer, H. M., Bo-Abbas, Y. Y., & Al-Zaid, N. S. (2004). Long-term effects of a ketogenic diet in obese patients. Experimental and clinical cardiology, 9(3), 200–205.