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Additionally, individuals whose diets are comprised predominantly of meat have more creatine stores than vegetarians, since creatine is found in red meat and seafood. [2] [3]Various types of creatine supplements exist, but creatine monohydrate is the best. Its use is supported by multiple studies and it is generally safe and well-tolerated, easy to find, and affordable. [4]Can You Have Creatine On Keto?Creatine itself has no carbohydrates, making it a keto-friendly supplement. It comes in a pill or powder form. You’ll also find protein bars and performance shakes with creatine in them. Creatine powders are more rapidly absorbed by your body, although keep in mind that some powders have added carbs and sugar. So, when choosing the best creatine for keto—regardless of the form—always check the nutrition facts label and ingredients list. Adding creatine powder to a smoothieIf you’re already taking electrolytes as one of your current keto supplements, studies show that electrolytes may aid in the absorption and utilization of creatine, thereby boosting your performance. For example, a double-blind randomized controlled study on 23 male recreational cyclists found that supplementing with creatine and electrolytes for 6 weeks increased peak and mean power output during repeated short duration sprint cycling performance. [5]The Benefits of Creatine on KetoCreatine helps your body in the following ways: Lean body massResearch shows that supplementing with creatine during training can enhance lean body mass.
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Add Variety to Your BeveragesStaying hydrated and drinking enough water is always important, but it can get boring. Try infusing water with frozen berries, lemon, cucumber, or fresh mint leaves. Make your own refreshing flavored water (you know…like they do at those fancy spas!). Electrolyte and mineral powders often come in tasty flavors too. Start your day with a butter coffee or mix it up with a keto chai tea latte, a cool coconut lemon drink, or a low-carb chocolate milk, so you can feel like a kid again. When you’re in the mood for something alcoholic, sip on a strawberry lemonade mojito. 9. Welcome in the Herbs and SpicesYou don’t have to be a master chef to get creative with herbs and spices in your kitchen. Not only are herbs and spices healthy, but many provide medicinal benefits. For example, parsley has antibacterial properties, and it’s an excellent choice for bone and eye health. Some spices can lower inflammation and appetite and boost the immune system.
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Most grass-fed beef products are antibiotic-free and have better nutritional profiles. Another
helpful tip is to rotate your meats. Don’t eat ribeyes seven days a week. Eating a variety of meats will help you avoid micronutrient deficiencies, especially if your diet is mostly meat-based or you’re eating fewer plants. Eating Meat on Keto Meat is one of the
best foods to eat on keto. It’s a superior source of health and fitness-promoting amino acids on top of having zero or very small amounts of carbs per serving. Unprocessed and fatty cuts of meat (like ribeyes, pork belly, and chicken thighs), in particular, help you get enough fat for energy and support ketosis while avoiding harmful additives. To reap the benefits of good nutrition, it’s best to eat a variety of meats, and don’t forget to stay within your daily carbohydrate range if you’re also consuming keto-friendly vegetables and fruits. When it comes to losing weight, improving satiety, building muscle mass, and increasing your protein on a keto diet, whey protein is a great supplement to take. Although whey protein isn’t a must for optimal health and performance, it gives you an advantage if you’re looking for specific results while doing low-carb. This is why many athletes, fitness enthusiasts, and regular individuals swear by whey protein.
