Creatine monohydrate has more high-quality research behind it than almost any other supplement. For keto dieters who engage in strength training or high-intensity exercise, it is essential.
High-intensity exercise is glycolytic — it relies on the phosphocreatine energy system and glucose. On keto, glycogen is limited. Creatine supplementation replenishes phosphocreatine stores rapidly, partially compensating for the reduced glycogen availability and maintaining strength output.
Increased maximal strength (5–15% in compound lifts). Enhanced high-intensity power output. Accelerated muscle recovery between sets. Modest increase in muscle mass over time. These benefits apply regardless of diet.
Traditional creatine loading (20g per day for 5 days) combined with carbohydrates increases muscle creatine uptake faster. On keto, a slower loading approach (5g daily for 4 weeks) achieves the same total saturation without carbohydrate assistance.
3–5g creatine monohydrate daily, taken post-workout with protein. No cycling required. Mix into your post-workout meal from our keto protein dishes or a keto post-workout drink.
Creatine is the best-value supplement for any strength-training keto dieter. At under £10 per month, the return on investment is exceptional.