Creatine is an especially effective supplement known for increasing energy levels and muscle size.
Whether you're a part of the fitness community or currently work in the fitness industry, you might wonder, 'does creatine break a fast?'
Here, we'll provide you with everything you need to know about whether or not creatine breaks a fast, its benefits, what intermittent fasting is, and more.
What Does Creatine Do For You? (Benefits Of Taking It)
Creatine is one of the most popular supplements on the market, and it's not hard to see why. Not only is creatine the supplement of choice when building muscle and increasing strength, but it's also great for boosting power and improving overall performance.
What's interesting is that creatine is actually produced naturally within the body by the liver and kidneys from diet-derived amino acids. You typically also consume creatine when you eat both red meat and seafood.
1. Increases Aerobic Capacity
Creatine has the potential to increase aerobic capacity - making it generally a popular supplement for endurance athletes.
Not only does a creatine supplement aid with high-intensity exercise, but also aerobic exercise.
2. Boosts Muscle Growth
Creatine supplements are commonly used by bodybuilders as it’s known for having some great benefits when it comes to skeletal muscle growth.
This is because creatine supplements can aid in the increased production of phosphocreatine which generates ATP - a fuel for muscle contraction.
With that, you'll not only be working harder for a longer period of time, but it also allows for a greater increase in both the muscle cells along with muscle mass.
3. Enhances Recovery
When it comes to exercise performance, the focus isn't just to build muscle but also on recovery.
Creatine can not just enhance recovery, but it's also great post-workout as it can reduce the extent of any muscle damage that could be caused by lifting weights or engaging in high-intensity activities.
What Is Intermittent Fasting? (Why People Love It)
Fasting is when individuals don't eat any food - sometimes even going as far as not drinking any water.
The most common type of fasting is intermittent fasting, where someone still consumes their calorie intake but only during a specific eating window.
The most common method for this is someone eating all their calories during an eight-hour eating window and having 16 hours where they don't consume any calories.
The reason behind intermittent fasting is weight loss, but there are also a few reasons and other benefits associated with intermittent fasting.
Related Article - Does Creatine Help You Lose Weight? (Find Out The Truth)
Does Taking Creatine Break Your Fast Or Not?
Now that there's a better idea of what creatine supplements can do and what intermittent fasting is, does taking creatine actually break your fast?
In order for a supplement to break your fasted state, it has to elicit an insulin response and essentially cause your blood sugar to spike.
Many creatine supplements do not contain sugar or artificial sweeteners; hence, they should not cause an insulin spike and break your fast.
With that said, however, this would be in specific reference to a creatine supplement that's just made of pure creatine without any additives.
There's plenty of creatine supplementation that's not creatine on its own but also includes sweeteners or added sugars.
If your supplement does contain sugar, it will break your fast. As sugar is the simplest form of carbohydrates, it will break a fast as it causes an insulin hike in your blood. So while it's great for providing energy, you'll be pushed out of your fasting state almost immediately.
When it comes to artificial sweeteners, however, there are plenty of studies on this topic, and it's difficult to settle on a definite answer. Overall, however, the consensus seems to be that it shouldn't be enough to break a fast.
If you're unsure, you should focus on either pure creatine or creatine supplementation that's made with zero-calorie sweeteners.
Using a creatine supplement with zero-calorie sweeteners won't trigger an insulin response or change your blood sugars, thus not affecting your fasting window.
Alternatively, if you're unsure, you can always take creatine monohydrate capsules instead. With those, you won't have to worry about there being sugars in it.
Where possible, avoid pre-workout supplements, as while they are effective supplements, they come with a good amount of sugar.
Best Time To Take Creatine When Intermittent Fasting
The best time to take creatine when intermittent fasting depends on a few things. This includes your fasting or feeding window, your workout schedule, overall nutrition, and how you react to creatine in your fasted state.
It is recommended, however, not to take creatine in a fasted state as it has the possibility of causing some negative digestive symptoms. Not only that but there is some evidence that if you have creatine with a meal or with protein and carbs, it can actually improve performance.
Hence, if possible, it would be best for you to take creatine with your meals and during your feeding window. If not, the alternative would be to take it in powder form with drinking water or as a pill.
Frequently Asked Creatine And Fasting Questions
Creatine on its own will not break ketosis as it does not contain any carbs; hence, it is a keto-friendly supplement.
Creatine on its own does not as it does not contain any sugars. Since it is an amino acid, it will provide energy for training and help you achieve your fitness goals.
Yes, creatine can help with overall training and fitness. Even when consumed in small amounts, creatine is known to benefit workouts and is especially popular with athletes who work out regularly.
So does creatine break a fast?
The short answer to this is no. If you're consuming creatine monohydrate on its own, it will not break a fast. If it's mixed in with other sugars, however, there is a high chance that it will be breaking a fast.
If you're unsure, the best way is to always take creatine in its most natural form. That way, you'll not only be reaping its benefits by building muscles and increasing overall energy, but you won't have to worry about breaking your fast.