Is Creatine (Monohydrate) Keto?

Performance
Creatine (Monohydrate) sticker illustration
KETO VERDICTYES

Pure creatine monohydrate is keto-friendly because it has 0g net carbs and no sugar. It can support strength, sprint performance, and training volume—just watch for “creatine blends” that add sugars, maltodextrin, or high-carb flavor systems.

Plain creatine monohydrate has 0g net carbs and fits keto.

Most people do well with 3–5g/day consistently.

  • Net carbs0g
  • Typical dose3–5g/day
  • Best useStrength, sprints, high-intensity training

NUTRITION FACTS

Per 100g (raw)

Net Carbs
0g
Total Carbs
0g
Protein
0g
Fat
0g
Calories
0

Source: Nutritional databases and food labels

CARB COUNTS BY SERVING SIZE

ServingNet CarbsTotal CarbsCaloriesNotes
1 scoop (3–5g)0g0g0Daily creatine is typically taken as a consistent habit rather than timed perfectly.

WHY IT'S KETO-FRIENDLY

  • Zero net carbs makes it easy to add without affecting ketosis
  • Useful for performance when training volume rises on keto
  • No need for sugar “transport” if you take it consistently
  • Pairs well with electrolyte-focused hydration strategies
  • Simple ingredient profile when you choose plain monohydrate

HEALTH BENEFITS

  • May improve strength and power output in resistance training
  • Supports repeated sprint performance and high-intensity efforts
  • Can help preserve training performance during calorie deficits
  • Creatine stores support rapid energy recycling (ATP) in muscle
  • Some people report better recovery between hard sessions

HOW TO USE IT ON KETO

  • Choose plain creatine monohydrate (no sugar, no “mass gainer” blends).
  • Take it daily (3–5g) for consistency; timing matters less than adherence.
  • If you get stomach upset, split the dose (e.g., half AM, half PM) and take with food.
  • Stay hydrated and consider electrolytes if you cramp easily.

PREPARATION SUGGESTIONS

WATER + ELECTROLYTES

Mix creatine into water; pair with sugar-free electrolytes if you train hard or sweat a lot.

COFFEE OR TEA

Add to a warm drink if you prefer; taste is mild in most products.

PROTEIN SHAKE

Blend into a low-carb shake for a simple post-workout routine.

PRE-WORKOUT STACK

Combine with caffeine or a sugar-free pre-workout if you tolerate stimulants.

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