If you’re already using electrolytes as one of your keto supplements, studies have shown that electrolytes can aid in the absorption as well as use of creatine, improving your performance.
A double-blind controlled, double-blind study of 23 male recreational cyclists discovered that supplementing their creatine intake and electrolytes for six weeks increased the peak and mean power outputs when sprinting for short periods of time cycling. [5]
What are the Benefits of Creatine on Keto
Creatine aids you body to function in these ways
Lean mass of the body
Research has shown that supplementing training with creatine in training will increase the lean mass of your body. Females who are healthy but sedentary who performed resistance training and also took creatine saw more significant increases in their strength and lean mass in the muscles that were exercised, in comparison to those who exercised only in isolation. [6]
Performance of high-intensity exercises
The intensity of training can be difficult for those who are following this keto-based diet. It is the same especially for people who are brand new to the keto diet. If you are a fan of intense exercise in ketosis, the good reason is that creatine can to produce and replenish ATP (the energy-carrying molecules in our cells). So, your muscles will have more energy to last through your workouts. [7]
Recovery from intensive training
A further reason for supplementing your diet with creatine when on keto is because it accelerates the recovery of muscles after exercising. For 14 males creatine monohydrate resulted in significant improvement in the rate of recuperation of knee extensor muscles. [8]
Creatine is a great option for those who are on a low-carb diet who have glycogen stores that are depleted particularly after exercise. It’s a standard practice among sportsmen to consume carbs in order to aid in recovery after exercise by replenishing glycogen in muscle. [9]
The use of creatine could be an alternative to carbs after workouts or be taken alongside carbs in accordance with your daily carb allowance in keto. This can be as high as 50g.
Could improve the profile of lipids
The keto diet can lead to healthy cholesterol levels, by increasing HDL and reducing the amount of triglycerides. Also, there’s growing evidence suggesting that the consumption of creatine monohydrate reduces triglycerides, and could reduce the amount of fat that accumulates within the liver. This is which can help people suffering from liver fatty disease and non-alcoholic liver diseases. [11]
