Fasting can have many benefits, including weight management and improved blood sugar levels. However, it can get a bit tricky knowing exactly what you can consume during a fast beyond just water. As a nutritionist, I have had clients approach me with questions regarding supplements and fasting, as they still want to make sure they’re fully supporting their fitness goals.
So, does creatine break a fast? Keep reading to learn whether you can still have this supplement during your fast, what its benefits are, and more!
Does creatine break a fast?
Creatine itself contains no calories and does not significantly impact insulin levels, so it generally does not break a fast, especially if your fasting goals are related to fat loss, muscle maintenance, or metabolic health. Since it doesn’t trigger a digestive or hormonal response, creatine is typically safe to take during a fast.
However, if you’re following a strict water-only fast for purposes like autophagy or gut rest, it is generally recommended to avoid all supplements, including creatine. For most people using intermittent fasting to improve body composition or energy levels, creatine can be taken during the fast without interfering with the benefits.
What are the benefits of creatine?
Increased strength and power
It is generally known that creatine helps regenerate ATP, the primary energy source for high-intensity exercise. In fact, an NIH study supports this by sharing, “Creatine supplementation significantly increased the cellular ATP level in neutrophils compared with the control treatment. This ATP increase was due to the phosphocreatine system in the creatine-treated neutrophils.”
By boosting ATP availability, creatine enhances strength and power output during workouts. This leads to improved performance in resistance training, sprinting, and other explosive movements, making it popular among athletes and gym-goers.
Enhanced muscle growth
Supplementing with creatine supports greater gains in lean muscle mass. It increases water content in muscle cells (cell volumization) and improves training performance, which contributes to better muscle growth over time. Creatine also boosts satellite cell signaling, which plays a role in muscle repair and growth.
Improved recovery and brain function
Creatine may reduce muscle damage and inflammation, promoting faster recovery after intense training sessions. Beyond physical benefits, it also supports brain health by enhancing cellular energy production. Studies suggest creatine may improve cognitive function, especially in sleep-deprived individuals or during mentally demanding tasks.
How to use creatine while fasting
To use creatine while fasting, take three to five grams of creatine monohydrate with water during your fasting window. Since creatine has no calories or insulin impact, it won’t break your fast if your goal is fat loss or muscle maintenance.
Avoid mixing it with juice or carbs while fasting, as those do break the fast. If you’re practicing a strict fast for autophagy or gut rest, consider waiting until your eating window.
Consistency matters more than timing, so take creatine daily — either during the fast or with your first meal, depending on your fasting goals and personal preference.
Are certain types of creatine better than others?
Creatine monohydrate is the most researched and effective form of creatine. It’s affordable, widely available, and proven to support strength, performance, and muscle growth. Other types, like creatine hydrochloride (HCl), buffered creatine, and creatine ethyl ester, are marketed as having better absorption or fewer side effects, but more research needs to be done.
Most people tolerate creatine monohydrate well, especially when taken with plenty of water. Unless you experience bloating or digestive issues, there’s little reason to choose more expensive alternatives. For most users, creatine monohydrate remains the best and most reliable option for results and safety.
What supplements break a fast?
Supplements that contain calories, sugars, protein, or fats can break a fast. This includes meal replacement shakes, protein powders, gummy vitamins, and oil-based supplements like fish oil. These trigger a metabolic response that ends the fasting state. Additionally, supplements with added sweeteners or fillers may raise insulin levels and disrupt fasting benefits.
Most water-soluble vitamins, electrolytes, and non-caloric supplements like magnesium, potassium, and creatine do not break a fast. No matter the supplement you are taking, always check labels for hidden calories or sugars just to be safe. If your fast is for gut rest or autophagy, avoid all supplements during fasting unless medically necessary or recommended by a professional.
Frequently asked questions
Does creatine cause an insulin spike?
Creatine does not cause a significant insulin spike on its own. However, when taken with carbohydrates, insulin levels can rise, which may help increase creatine uptake into muscles. While insulin can enhance absorption, creatine remains effective without carbs, making it suitable even for those managing blood sugar or insulin sensitivity.
How many calories break a fast?
Technically, consuming any calories breaks a fast. However, many fasting protocols allow up to 50 calories from non-protein, non-carb sources like black coffee with a splash of cream. The exact number depends on your fasting goals — strict fasting requires zero calories, while lenient approaches may permit minimal intake without disrupting benefits.
Does creatine act as a fat burner?
Creatine is not a fat burner. It supports muscle strength, performance, and recovery, which can indirectly aid fat loss by improving workout intensity. While it doesn’t directly increase fat metabolism, creatine helps preserve lean muscle during weight loss, potentially enhancing body composition when combined with a consistent diet and exercise routine.
