No, creatine does not break a fast. Creatine contains no calories and does not invoke an insulin response. Keep in mind though, this is only if you consume creatine on its own, such as creatine monohydrate powder dissolved in water, unsweet coffee, or unsweet tea.
Because creatine doesn't have calories to trigger a rise in insulin levels, you can take it whether you're in your eating window or fasting window. But remember, that's only the case if it's taken with a source that doesn't include calories, like water or other fasting-friendly beverages.
Creatine is not a carbohydrate and does not interfere with ketosis. In fact, it can complement a ketogenic diet by helping to maintain muscle mass and improve exercise performance. Since ketosis often involves lower glycogen stores, creatine can help support your energy levels during high-intensity workouts.
It is not advisable to take creatine on an empty stomach. Creatine is a substance that helps your muscles produce energy, and it is best absorbed when taken with food. Taking creatine on an empty stomach can cause stomach discomfort, such as nausea, cramping, and diarrhea. It can also make you feel bloated and full.
However, human studies involving healthy [18] and T2DM adults [19] did not show increased insulin secretion either when creatine was provided alone or in combination with exercise training [19,33]. Creatine is also able to promote muscle water retention, thereby leading to changes in cell osmolarity [34].
New research based on studies in both humans and mice shows that people with type 2 diabetes have lower protein levels in their muscles that metabolises and converts creatine - a protein called creatine kinase. This reduced protein level leads to impaired creatine metabolism in the muscle.
In interpreting these findings, the authors suggested that creatine stimulates mitochondrial ATP turnover in fat tissue which, in turn, increases the metabolic rate of subcutaneous and brown adipose tissue.
The Bottom Line: If you're taking creatine, take it regularly, and don't worry too much about when you take it. Generally, it works regardless of when you take it.
Drink 12-16 cups if you're working out and using creatine
The amount of water you need can vary based on things like your size, activity level, and gender. But generally, shooting for at least 3 to 4 liters of water, or 12 to 16 cups, per day is a good idea, especially if you're working out and using creatine.
Conclusions. Creatine supplementation plus resistance exercise increases fat-free mass and strength. Based on the magnitude inferences it appears that consuming creatine immediately post-workout is superior to pre-workout vis a vis body composition and strength.
Creatine can help build muscle, but it doesn't directly promote weight loss — and the evidence for its role in weight management isn't strong one way or another. (Weight loss medication is a more evidence-based option for people with obesity.) Still, creatine can be used to support your body composition goals.
Foods that can disrupt ketosis pretty quickly include: Grains. Sugar and sweetened beverages. Too much fruit.
People with kidney disease, high blood pressure, or liver disease should not take creatine.
But how much water should you drink to stay hydrated? For optimal absorption, each 5-gram dose of creatine should be taken with at least 12 ounces (375 mL) of water. It's recommended to drink 3 to 4 liters (12 to 16 cups) of water daily to support creatine effectiveness and overall hydration.
Bottom Line on How Long it Takes Creatine to Work
Taking a modest dose of around 3-5 grams daily can produce increased strength and endurance in around 2-4 weeks. While creatine loading, taking 20-25 grams daily for 7 days followed by a lower maintenance dose, can produce results in 5-7 days.
What happens if I don't drink enough water while taking creatine? When you do not keep yourself hydrated during creatine supplementation, you can experience dehydration. At the same time, you can also experience muscle cramps and minimal effectiveness of the supplement.
You can safely consume creatine on an empty stomach, but for some individuals, it may cause more digestive upset. Taking it with a snack or meal is a safer bet to ensure you don't have any stomach-related side effects.
What to avoid. Avoid drinking caffeine (coffee, tea, soda) or taking herbal stimulants such as ephedra or Ma Huang while you are taking creatine. Combining this product with these substances may increase your risk of having a stroke or other serious medical problems.
Creatine is not an anabolic steroid, nor does it increase testosterone levels. Some people will retain a couple of pounds of fluid during the first week they start creatine supplementation. But this is temporary, and studies of long-term use do not show a persistent problem with holding onto extra water.
Creatine allows you to work out harder and longer, which in turn helps you burn more calories. The more intense and longer your workouts, the more calories you expend, leading to an overall fat reduction, including belly fat.
Side effects might include dehydration, upset stomach, and muscle cramps. When applied to the skin: There isn't enough reliable information to know if creatine is safe. It might cause side effects such as redness and itching.