THE CARNIVORE DIET BENEFITS
Whether you’re bodybuilding on carnivore diet or an athlete trying to recover faster from each training session or game, the high protein nature of this diet can certainly support your goals. However, it may not be enough on its own. That’s where carnivore diet supplements come in.
Can you take creatine on carnivore diet? Absolutely! In fact, creatine happens to be one of the only supplements in the world backed by legitimate research showing it does what it claims to.
Whether you should add a creatine carnivore diet supplement to your regimen is another story, though. The truth is, you’re going to be getting a good bit of creatine just through your meat consumption alone.
We’ll help you weigh the pros and cons of taking creatine on carnivore diet and show you what to look for in a supplement if you do decide to take one. Let’s start with a brief overview of both creatine and carnivore diet.
The Basics Behind Creatine and Carnivore Diet?
You’re probably fairly familiar with either the carnivore diet or creatine, but might not have a full understanding of the other. Here’s what you need to know about creatine and carnivore diet.
What is Creatine?
Creatine is a naturally occurring compound stored in your muscles and brain that can supercharge your body’s energy production process. It does this by helping to replenish adenosine triphosphate (ATP), your body’s energy currency.
This makes creatine essential for any sort of intense physical activity, be it a workout in the gym or a track and field event. Your body does produce some level of creatine on its own, but most of your creatine stores come from red meat and fish.
Athletes, bodybuilders, and even those focused on cognitive performance are drawn to creatine supplements as a way to boost strength, enhance recovery, and improve brain function.
It’s a versatile addition to any wellness regimen as one of the most researched and effective supplements available. But how does it fit into the carnivore diet?
Overview of the Carnivore Diet
Now what is the carnivore diet? A better way to grasp the principles of this nutritional approach is asking, what can you eat on the carnivore diet? As the name suggests, the carnivore diet rules are simple: just eat animal-derived foods and avoid plant-based foods.
This basically eliminates all carbs from your diet and forces your body into ketosis, where it instead has to use fat for fuel. That’s not to say you can’t eat carbs, just that the carnivore diet food list is inherently carb-free.
Red meat, fish, poultry, eggs are the staples of this nutritional regimen and each is loaded with protein, some amount of fat, and virtually no carbs. That being said, some will include dairy on the diet in the form of milk and cheese, and you may get some residual carbs there.
Whatever the case, the carnivore diet benefits stem from avoiding inflammatory plant-based anti-nutrients, including gluten, soy, sugar, and more. This can support better mental clarity, help manage autoimmune conditions, streamline weight loss, and improve energy levels.
The carnivore meal plan is already going to help increase your creatine intake, but can you take creatine on carnivore diet to take things a step further? Let’s take a closer look at the creatine and carnivore diet connection.
Can You Take Creatine on Carnivore Diet?
Anyone starting carnivore diet is already getting more creatine than the average person through the high intake of red meat and fish. On average, a pound of red meat provides roughly 1-2 grams of creatine (depending on the cut, of course).
As we discuss in our guide on how much to eat on a carnivore diet, 1-2 pounds of meat a day is a safe rule of thumb for more carnivores. That means you could already be getting anywhere from 2-4 grams of creatine through diet alone. The typical serving size in supplements is 5g.
For many, this is enough to meet baseline needs for energy and muscle maintenance. However, if you’re looking to maximize physical performance, speed up recovery, or improve cognitive focus, it certainly makes sense to look into a creatine carnivore diet supplement.
After all, you might not eat the most creatine-dense cuts of meat with every meal. You won’t get much creatine in chicken or pork, for example. The appeal of supplementing is consistency.
But, are there any risks associated with taking creatine on carnivore diet? Not really - creatine has been the subject of tons of research and is generally regarded as safe. There are just a few things to keep in mind:
- Hydration: Creatine increases water retention in muscles, so drinking ample water is non-negotiable. Infuse your water with electrolytes to prevent cramps or dehydration.
- Digestive Upset: Some experience mild stomach discomfort when starting creatine. This is more common in those doing a “loading phase” (20 grams daily split into doses) and can be avoided by sticking to a smaller maintenance dose of 3-5 grams per day. There’s little research supporting the need to “load” creatine.
- Kidney Function Concerns: While creatine is safe for healthy individuals, those with pre-existing kidney issues should consult a healthcare provider before supplementation, especially when combined with a high-protein diet that already puts a strain on these organs.
Anyone interested in building muscle on carnivore diet, be it carnivore diet athletes or those who take the gym seriously and just want to learn how to gain weight on carnivore diet, could benefit from a creatine carnivore diet supplement.
That being said, choosing the right creatine supplement for the carnivore diet is of the utmost importance. We’ll share some tips on what to look for so you can shop with confidence.
Choosing the Right Creatine Carnivore Diet Supplement
Just like with picking the optimal carnivore protein shake, you can’t choose the first carnivore diet creatine supplement you come across. Part of this is due to the fact that some diets have plant-based fillers that don’t meet the carnivore criteria.
But before we get into that, here’s why you shouldn’t fall victim to the gimmicks that are “creatine blends.”
Stick With Pure Creatine Monohydrate
Visit any GNC or local supplement store and the sales rep there will probably try to steer you towards the latest and greatest in creatine technology. Do not fall for it!
Creatine monohydrate is all you need, and it’s a fraction of the price these other products will cost you. This basic form of creatine is the most researched, effective, and widely available form. It’s free of fillers, flavors, and additives.
Avoid Additives and Sweeteners
Carnivore is all about sticking to natural, whole ingredients. Unfortunately, many creatine products on the market include added sugars, artificial sweeteners, or flavors to improve taste or mixability.
These additives can disrupt ketosis, irritate the gut, or simply contradict the clean eating focus of the carnivore diet. Do your research into the product you’re considering adding to your arsenal and make sure there’s only one ingredient: creatine monohydrate. It’s that simple!
Check the Source and Manufacturing
Even if the ingredients label looks clean and pure, it’s important to confirm this with third-party lab testing. Any supplement manufacturer worth its salt will make this the standard for its products. You can rest assured these products are free of contaminants.
Micronized Creatine for Better Mixability
Micronized creatine is processed to a finer powder so it dissolves better in water. This makes it not only more convenient to consume but also gentler on the stomach, especially for those new to creatine supplementation. You might pay a bit more, but it’s worth it for a better experience.
Tips on Taking Creatine on Carnivore Diet
Now, how can you take creatine on carnivore diet? Once you’ve got your hands on the right creatine carnivore diet supplement it’s as simple as following the instructions on the tub. We’ll offer some more tips below.
Dosage and Frequency
Most of the time, creatine carnivore diet supplements will call for a loading phase where you take a whopping 20g daily for the first 7-10 days. But, we don’t believe this is 1) necessary or 2) safe.
It can really overburden your kidneys, especially when pairing creatine and carnivore diet together. We suggest just sticking with the basic 5g serving size day in, day out.
Similarly, we see a lot of recommendations to “cycle off” creatine every so often. Again, you can do this if you’d like, but it’s not essential. Creatine is 100% safe when used as directed and assuming you’re drinking plenty of water.
The Need for Hydration
Speaking of hydration, make sure you’re getting at least ½ gallon to a full gallon of water daily. Creatine draws water into your muscles so you need to drink more than you normally would. Better yet, infuse the water with electrolytes such as sodium, potassium, and magnesium.
Timing Your Intake
Some say that creatine absorbs best when taken with a meal that includes protein and fat - we’re not sold on that, but if you’re able to, it won’t hurt.
Timing your creatine intake - like before or after a workout - is less important than being consistent. What matters most is you’re getting your 5g a day at roughly the same time each day.
Mixing Creatine vs Toss-and-Wash
As for how take take creatine on carnivore diet, there are a few ways you can go about it. The most popular is mixing your powder with some other drink.
Or you can make it easier by simply tossing a scoop down the hatch with water already in your mouth and then swallowing. It’s not the most comfortable, but it’s the quickest way to get it over with!
Remember, creatine isn’t going to make a dramatic difference overnight, or even in the first week or two. That being said, you may start to feel the difference in energy levels after a few weeks, and before you know it, your muscles will look “fuller.”
Stay patient, and always adhere to the carnivore diet principles along the way. Creatine and carnivore diet can be a match made in heaven when done correctly!
Closing Thoughts on Creatine and Carnivore Diet
So, can you take creatine on carnivore diet? Definitely - but whether you should is another story. You’re already going to be getting a good dose of creatine in red meat and fish.
But, if you want to really supercharge recovery and push the limits of your physical potential, taking a creatine carnivore diet supplement can give you that little extra edge. Just be sure to find the right carnivore diet creatine supplement and take it as intended.
As we bring this creatine and carnivore diet guide to a close we want to quickly remind you that supplements are only one of the many essential components of a successful carnivore diet. The most important, we’d argue, are your carnivore diet snacks.
Let’s face it, most of your favorite snacks are no longer fair game once you make the switch to carnivore given how restrictive it is. Fortunately, our carnivore chips are a perfect pairing for this diet. They’re made from just 2 ingredients: meat and salt!
We source our meat chips from the most elite, ethical regenerative farms in the USA so you can feel good about indulging in a healthy, delicious snack that meets the standards for this diet.
From the light, airy crisp to the melt-in-your-mouth goodness that follows, every bite is as memorable as the last. There are so many great varieties to choose from, too:
Start your carnivore diet transformation on the right foot with the best low-carb snacks on the market. Shop Carnivore Snax today and see what keeps our customers coming back for more!
