Creatine and FastingAre you unsure whether or not taking creatine breaks a fast? Do you need to take it?
Only those of us who are fasting know what it is look for 0 calories, looking for what we can consume and what not…so in this articule we are to be clear, let’s talk about creatine… and intermittente fasting, and resolve the big question, does creatine break my fast?… well, first of all we have to know:
What is creatine?
Creatine (methylguanidine-acetic acid) is a peptide present in the body created from arginine, glycine and methionine in the kidneys and liver,
We can also take it exogenously, through meat and as a supplement too. Today it is very popular to see athletes taking it for a lot of benefits that science supports, like the evidence that taking only six weeks of creatine supplementation in Men who don't train resistance often can gain up to 6.6 pounds of body mass over five days, according to the Journal of the International Society of Sports Nutrition.
Does Creatine Break A Fast?
First, we must remember the key of fasting "do not consume calories" and fortunately creatine does not break the fast, actually you would have to consume 100 grams of creatine (not recommended) to barely ingest 72 kcal, so, can you take creatine while fasting? the answer is yes, you will have excellent benefits.
Benefits of taking Creatine while fasting:
According to the doctor Rosa (2021) taking creatine will help to:
- - Development of your cognitive performance
- - Short term memory
- - Muscle strength is between 8% and 14%, which helps us gain muscle mass regardless of your age.
- - Increased testosterone
- - Improves bone density
How much creatine do I have to take when I'm fasting?
The recommended dose of creatine when you fast is the same as when you are not, between 3-5 grams a day.
When Is the Best Time to Take Creatine?
As we said before, creatine is excellent for fasting and will not break your fast. However, if you have the option, Is recommend taking creatine with meals. This is because insulin absorbs creatine better. Insulin levels will not rise during fasting, so creatine will not be totally absorbed. When fasting, your body will still absorb some creatine and benefit from it, but without insulin, will not use it as efficiently as with meals.
Therefore, it is recommended to take creatine powder with fruit juice or sugary drinks. Insulin spikes help drive creatine into muscle cells for uptake.
Can you take creatine on an empty stomach? short answer, YES.
Do you need creatine when you are fasting?
It is not necessary that you take creatine when you are fasting, however doing so will be something positive, since you will have the same benefits mentioned above.
My personal experience taking creatine on intermittent fasting:
In my personal experience, when I started to fast I was very confused about what kind of supplements I could take, but I always knew that I had to take it, I was really kind of worried about not consume my daily nutritional requirements, so I researched a lot about BCAA’s, MCT OIL, electolytes, creatine and a lot vitamins and minerals.
So when i researched about consuming creatine and other supplements for fasting, i started to take it for a while, and i had a change, to be honest the main benefit that i noticed was that i felt stronger. When i started doing intermittent fasting i could not lift the same weight at the gym, and after taking creatine, it really changes, i was able to lift the same weight than before fasting, even i could lift more, so i am still taking creatine while fasting.
How often do i have to take creatine while fasting?
It is advisable to take creatine daily, actually you can split dose throughout the day 30 minutes before a physical activity, so if you are taking creatine on fasting it is better dont skip for more than 3 days to keep the benefits of it.
Best creatine for fasting:
Although there are various types of creatine such as Creatine Hydrochloride or Buffered Creatine, if we want to get the best results from it while fasting, we undoubtedly recommend Creatine Monohydrate. Based on scientific evidence, it's the creatine type with the strongest research support. Studies have shown its effectiveness in increasing your body's stores and improving exercise performance, so we considered the best creatine for fasting:
2. BSN Micronized Creatine Monohydrate Powder
- - Journal of the International Society of Sports Nutrition
- - Lo que la creatina hace por tu salud, Dr Rosa (2021)
- - G.S. Kim, K. D. (1983)
- - Academy of nutrition and dietetics (2022)