Creatine monohydrate is the most extensively researched performance supplement in sports science. It is safe, cheap, highly effective, and pairs exceptionally well with a ketogenic lifestyle.
Creatine phosphate donates phosphate groups to regenerate ATP in muscle cells during high-intensity exercise. More creatine in muscles = more rapid ATP regeneration = better performance in short, explosive activities.
High-intensity exercise (sprinting, heavy lifting) relies on the phosphocreatine system — which creatine directly supports. For keto athletes who find short-burst performance reduced, creatine supplementation can partially offset this.
Creatine also supports brain energy metabolism. Studies show cognitive improvements with creatine supplementation — particularly in sleep-deprived individuals and vegetarians (who have lower baseline brain creatine).
5g creatine monohydrate daily. No need for loading phases. Mix in water, coffee, or any beverage. Most cost-effective supplement available.
Our keto beverage collection and high-protein keto main dishes provide the nutritional foundation that makes creatine supplementation most effective.