Are you on the keto diet? It is a popular low carb/high-fat diet that causes people to go into a state of ketosis. That results in people getting energy from fat stores instead of food calories. One of the most interesting things about this diet isn’t that it’s low-carb. The big difference is it’s high-fat, but what we’re talking about here is “good” fat not stuff like unhealthy trans-fat. If you’ve ever done a long fast, then your body was probably in a state of ketosis without knowing it. This plan includes a restricted diet that can include creatine on keto. You can achieve weight loss by swapping out carbs and swapping in protein and fats.
When on the keto diet it can be tough to determine what you should and shouldn’t eat. These include options like protein powders, amino acids, and chemical compounds like creatine. Studies show that it can provide several benefits during gym workouts. They include strength/muscle gains and energy boosts. These are certain benefits when you’re lifting heavy or doing high-intensity training. The big question is whether or not creatine is a good option in terms of the keto diet. It’s critical to consume low-carb and high-fat foods to stay in ketosis.
What Is Creatine?
Before taking up creatine for the keto diet, let’s start with the chemical compound itself. That is found naturally in human muscle cells. They have the job of helping muscles create energy during activities like high-intensity workouts and heavy weightlifting.
Creatine is similar to amino acids, and your body can produce it from certain ones. However, this compound isn’t an amino acid.
One reason to consider creatine supplements is based on how your body works. Things like muscles, hormones, and exercise can all affect your body’s creatine stores. The body stores 95% of the creatine in muscles in a certain substance known as “phosphocreatine.”
That is how your body stores creatine supplements. Your body stores it in the cells. Then the body can make more of an energy molecule known as ATP.
The substance can also affect other processes in the muscle cells. It provides various benefits related to strength, muscle mass, and workout recovery.
It’s important to know creatine’s mechanics. In can boost physical health as well as athletic performance in many ways. For example, it provides extra energy when doing high-intensity workouts. Your body then makes more ATP molecules, which is important for high-intensity workouts and heavy lifting.
One of the main benefits of creatine is for muscle gains. It’s effective for short and long-term muscle growth. It can benefit people who sit all day and world-class athletes.
If you’re an athlete or bodybuilder, then you might want to consider creatine. It can increase strength, build lean muscle mass, and even boost endurance. These are all critical features of supplements when doing workouts. Several studies have shown these benefits.
Creatine can also help to boost your workout performance during high-intensity workouts. Some studies showed that creatine helped to boost one-rep maxes for bench presses by almost 45%! Many studies show the strength and performance benefits of this substance.
Are There Benefits of Creatine on Keto?
That is a big question if you’re on the keto diet and are considering creatine supplements. There’s a lot of this substance is an amino acid that’s key for producing energy and contracting muscles.
Why would you want to use a supplement for a substance the body produces? The reason is we produce less of it as age. That can be a problem when you’re a keto dieter and want to boost your strength and muscle mass.
When you take a creatine supplement, you’re getting a high level of the same stuff in some amino acids. Here are some of the main benefits you get:
- Improves athletic performance
- Boosts workout recovery/bone healing
- Boosts upper/lower body strength
- Reduces muscle loss
- Improves blood sugar tolerance
It’s important to note that there are also some drawbacks of this substance:
- Problems with some medications
- Cramping with people with electrolyte imbalances
- Problems for people with kidney or liver disease
- Not recommended for pregnant/breastfeeding women
It’s also important to choose wisely when picking a creatine supplement for the keto diet. Make sure to select a “micronized” creatine. It also shouldn’t have extra sugars or fillers since this would decrease the product’s effectiveness.
You should also watch out for bold claims that manufacturers make. If they make some, then check about whether or not they’re backed up by solid science. If not then you should shop around for a different product.
Another important issue to consider is the dosage. One option is to use a loading phase. It causes a fast boost in your muscle’s creatine stores.
If you take this approach then take 20g/day for 5 to 7 days. You should split this up to 5g servings during the day. Then you should take 3-5g/day so you can maintain high creatine levels in your muscles. You can use this dosage long-term.
Other Supplements for Keto Diet
When you’re on the keto diet, here are some other supplements to consider:
1. Digestive enzymes
If you’re having digestive issues due to the ketogenic diet, this is a good option. Since you’re eating a high-fat diet, it’ important to prevent symptoms like nausea and LBM.
The keto diet is also often higher in protein than one’s current diet. That can also cause other digestion problems. It is another reason to consider digestive enzymes. These supplements can help with symptoms like bloating and diarrhea.
2. Vitamin D
You can find this vitamin in various foods like milk, cheese, and fish. If you want a low-carb option, then consider supplements. This vitamin can provide benefits like boosting energy levels and making your immune system stronger.
One for the problems with high-magnesium foods while on the keto diet is they’re often high-carb. One option is to take magnesium supplements. That will help to prevent feeling weak and tired. These supplements can also decrease your risk of heart attack and stroke by lowering blood pressure.
4. Electrolyte Supplements
It’s important to add minerals to your diet. It is especially critical if you’re just starting with the keto diet. These supplements can help with higher water loss during the first few weeks of the diet.
These fatty acid supplements include options like fish oil or krill (shrimp-like critters) oil. These supplements can provide several health benefits. Studies show omega-3 can provide benefits, like lowering the risk of heart disease, brain boosts, and lower inflammation.
6. Green powder
While you’ll be reducing veggies on the keto diet, you’ll still need the benefits they can provide. One option is “green powder.” This stuff can help to reduce disease risk, battle inflammation, and provide other benefits. It’s an excellent way to quickly absorb veggies’ minerals and another good supplement besides creatine on keto.