Creatine on Keto

Almost 4 weeks ago I started using Creatine while maintaining my keto diet lifestyle. After doing quite some research, listening podcasts and trying to find all the information about this supplement I decided to give it a try and take the recommended 5 grams a day.

Creatine is a mini-protein that your body makes naturally through your diet and gets stored in your muscles as an energy source. This could benefit anyone doing sports while on a keto diet, because creatine helps synthesize and maintain muscle glycogen stores, when your muscles can’t get the energy needed out of carbs. Creatine is safe to take because it is one of the most researched, effective and safest supplement out there, it is also been given to pregnant women and elderly people. Creatine also helps with brain and bone health and more controlled sugar levels.
What is actually happening in our bodys when our muscles are working is that they use Adenosine Triphosphate (ATP). When ATP is used a phosphate group is removed, which turns into Adenosine Diphosphate (ADP). Creatine donates phosphate to ADP, and making is ATP again, letting our muscles do more work in a short timeframe. Creatine increases water storage in the muscles which may cause weight gain.
For the 3 and a half weeks I have been using Creatine I noticed I needed less resting time between my sets in the gym, and some water retention causing me to drink a litre more a day. Which is a lot because i usually drink around 2 litres a day. I got myself the cheapest and most effective type of Creatine, called Creatine Monohydrate. If you are considering taking this supplement inform yourself about it and the side effects and never premix your creatine and save it for later because liquid creatine loses it effectiveness when in liquid form. Moderate daily doses of 3-5 grams per day have been shown to saturate muscles creatine storage after 3-4 weeks.
I will surely update you about my Creatine journey when the given timeframe has passed or whenever I notice sudden changes.

Sources:
http://www.theartofketo.com
http://www.perfectketo.com