If you’re big on fitness, you might be wondering if you can take creatine on a keto diet. Well you can and you absolutely should. We’ve used it as a go-to supplement as soon as we started the keto diet; we’ve also introduced it to many of our readers and they’ve loved it.
Let’s get into why creatine is great for those on low carb or keto diets. When you start a ketogenic diet, you might feel weak and/or tired, especially during exercise. This is what people call the “keto flu.”
That mental and physical fatigue you may experience gets even worse when you’re doing intense exercises like sprints or weight-lifting. You might even have to cut workout times in half or decrease the weight you’re lifting.
Why Creatine Is Great for Keto and Other Low Carb Diets
Creatine helps your body generate energy in general, regardless if you’re using it for exercise or not. However, this isn’t the only benefit that creatine brings.
Here are some ways creatine can take your keto diet to the next level:
- Creatine boosts your ability to think quickly and assists you in completing complicated mental tasks; this helps clear up the brain fog that you may experience when cutting carbs from your diet
- It boosts your ability to grow muscle
- It maintains your strength during exercises; it stops you from losing energy after cutting calories and carbs
- You’ll recover from workouts faster
Will Creatine Kick You out of Ketosis?
Nope! Creatine doesn’t affect insulin or blood sugar levels at all so it won’t stop your body from entering ketosis and using fat as energy. Many of us have tested it and it has had no impact on our nutritional ketosis. In fact, creatine might even help your body burn fat faster. This is because it allows you to complete harder and longer exercises. Exercise depletes the carbs stored in your body and lets you get into ketosis faster. Tons of bodybuilders even use it to cut for weight-lifting competitions.
My Experience With Taking Creatine While in Ketosis
I’ve taken creatine for a while, even before I was on the keto diet. I continued to take it as I started my ketogenic diet and I found that it really helped me finish intense exercises (such as these ones) while helping me work harder and do more in the gym. It also eliminated that annoying “keto flu” which could’ve kept me out of the gym. I work-out constantly (Usually five days a week), so if it helped me, it can definitely help you.
Which People Should Take Creatine While on Keto?
If your weight-loss goal is a lean and muscular body over just a skinny one, creatine is perfect for you. It’ll help your body achieve optimal performance in and out of the gym. This is true for everyone, regardless of age, gender or fitness level. Research has shown that it helps everybody from all-star athletes to senior citizens, so it works for just about everyone.
Choosing the Right Creatine Supplement
If you want to start using creatine, you’ll want to choose the best creatine supplement out there. The first thing you’ll want is a product that contains only pure creatine.
Some products are packed with sugars and other impurities that could ruin your keto diet. These sugars won’t improve your performance or weight loss at all, so make sure the product is 100% creatine.
There are a few different types of creatine including:
- Creatine HCL
- Creatine ethyl ester
- Creatine monohydrate
- Liquid creatine
Most of them will work fine and share similar effects, so choose whichever type you want, just make sure it’s only creatine (unless if it provides other vital supplements like electrolytes, then it’s alright).
You’ll also want to make sure the creatine is micronized if you’re using a powder, meaning it’s ground into a very fine powder with no large chunks. This makes it easier to mix and lets the creatine stay dissolved. You don’t want your creatine stuck on the side of your glass (you want it in your muscles so it can boost your performance). Micronized powders are also easier to drink since there won’t be any large chunks laying around.
Here’s a quick suggestion: you should keep an eye out for Pruvit’s new creatine mix that’s designed for keto called “Mitoplex”. It contains both creatine and electrolytes that may help mitigate “keto flu” and help your body function smoothly during ketosis. This supplement may also increase energy through giving your mitochondria, the power house of the cell, what it needs to function optimally.
Whether you’re just starting on your keto journey or you’ve been on the diet for years, using creatine as a supplement will seriously boost your exercise performance and weight loss. You can and should start taking it as it’ll only boost your experience with a ketogenic diet.