Creatine is one of the most highly recommended dietary supplements for bodybuilding enthusiasts and performance-oriented athletes. Its impact onATP, our main source of energy for sport, is widely recognized at scientific level. Its benefits are real and play a part inincreasing musclestrength and power, which is why creatine is such a frequently used supplement.
The sporting world agrees that creatine should be taken as a course of treatment lasting several weeks, but what if you choose to fast at the same time? Can creatine be taken while fasting? Can its absorption and efficacy be affected?
Yes, it is technically possible to take it, as the creatine monohydrate cure provides no calories, but the way it is consumed must be adapted to the dietary restrictions of fasting. Before doing so, it's important to consider the philosophicalspirit behind this type of diet . From the optimal dose to its assimilation in the cells during periods of abstinence from food, here's everything you need to know to make your choice, which is up to you.
Contents
The effects of fasting on the body and creatine absorption
Fasting refers to a period ofvoluntary abstinence from food and possibly drink¹.
Its forms and associated practices are varied:
- complete fasts, 1 day out of 2;
- modified fasting regimes, such as the 5 : 2, which consists in fasting for 2 days, taking in 20-25% of energy requirements on those days;
- food consumed in limited time windows (less than 3 meals/day), as in extended night fasting;
- religious fasts such as Ramadan, where the question of supplementation is an important issue.
The impact of fasting on muscles and recovery
Fasting is not without impact on the body, but we should bear in mind that many studies are initially carried out on animals, and their results are often extrapolated¹ ². For example, the reduction in oxidative stress and the preservation of learning and memory functions highlighted at scientific level come from a study on rodents².
However, a 2024³ review of intermittent fasting and sports performance highlights physical benefits in addition to weight loss, such as:
-improved body composition with no reduction in physical performance;
- maintenance of lean body mass;
-improved peak power.
Another 2018⁴ study on athletes practicing Ramadan shows, conversely, that recovery is more difficult during the 2nd and 3rd weeks of fasting. On the other hand, the body is an adaptive machine and the author emphasizes in his conclusion its ability to regain its energy resources to continue the effort without altering performance.
In short, it's important to remember that fasting isn't done for the sake of physical performance, but that it has no particular impact on it (in the long term).
That said, let's look at the effects of creatine intake.
Can creatine be taken without carbohydrates?
Keep in mind that creatine comes from protein foods, but if intake is insufficient, the liver manufactures it from amino acids (glycine, arginine, methionine). If you'd like to find out more, read our article on how to make more creatine naturally.
Supplementation involves ingesting creatine monohydrate in the form of capsules or odourless, tasteless white powder. Pure creatine is involved in the transport and storage of energy, but not in its production, which explains why it contains no calories.
However, some forms of creatine are sold as a preparation mixed with carbohydrates or proteins. In this case, there is a caloric contribution. Caution should therefore be exercised when choosing the type of product to use, depending on when it is taken.
More generally, it is advisable to consume creatine with a liquid containing carbohydrates.
Why is this? In part because insulin facilitates its absorption.
The latter stimulates the receptors that transport creatine monohydrate to the muscle, where it becomes phosphocreatine.
What's more, the carbohydrate-creatine combo increasesmuscle glycogen accumulation, which serves as fuel for our efforts.
Without carbohydrates, creatine is less well absorbed, and the desired effects are less effective. In other words, there's less point in taking it pure, unaccompanied by a carbohydrate ration.
Beyond the association with carbohydrates, if the diet is carried out with the aim of regenerating the body and avoiding the work of the intestine, the cure does not seem opportune. And this is because there is still an absorption, i.e. an assimilation mechanism at work.
Is taking creatine during a fast effective?
The benefits of creatine despite fasting
Let's be clear: there are no scientific studies on theevolution of performance with or without creatine during fasting.
That said, we do know the benefits of creatine. We know that increasing its levels in the muscle has an impact on :
- reduced degradation of Adenosine TriPhosphate (ATP), the energy required for physical effort of any kind;
- increased ATP production during intermittent, intense and short efforts;
- post-exercise recovery, where it improves exercise-induced muscle damage.
When we know that night-time fasting accelerates the breakdown of proteins to ensure vital functions, we can assume that a creatine cure will mitigate this protein catabolism.
Precautions for proper supplementation during fasting
For effective supplementation during a fasting period, we recommend taking creatine monohydrate during the feeding phase, in combination with carbohydrates.
This way, you can enjoy the benefits of creatine supplementation without compromising your intention to fast.
Pay attention to the quality of the product you choose.
Creatine is available in powder or capsule form. It is chemically synthesized and, depending on where it is manufactured, some preparations are contaminated with steroid derivatives. And although creatine is often mistaken for a steroid, it has nothing to do with it. There are no harmful effects associated with creatine, unlike steroids which, in addition to being doping agents, are dangerous to health.
For a pure, pharmaceutical-grade substance, the Creapure® label, designed at European level, guarantees every user a safe dietary supplement, manufactured in Germany and distributed by a controlled brand.
Creatine Creapure®
The best for maximizing muscle power in a healthy way and optimizing intensive performance
- Standardised without doping substances
- No additives, no sweeteners
- Made in Germany, packaged by Protéalpes in Albertville
When and how to take creatine during fasting
Creatine, fasting and training - how do you manage it?
Morning, noon or night, the question of when to take creatine during the day remains crucial. The question is all the more important during a fast, when you know that it's preferable to consume it with carbohydrates.
No pun intended, but to fuel our thinking, we know that low-GI foods release glucose slowly into the bloodstream. They therefore avoid blood sugar spikes and providecontinuous energy to the muscles.
In this sense, creatine monohydrate, combined with low-GI carbohydrates, could then be taken before the food abstinence phase.
On the other hand, in the post-workout phase, we also know that the body is more receptive to nutrients, especially after intense effort. This mechanism is of interest when taking high-GI carbohydrates (yes, after intense effort, high-GI carbohydrates are preferred), with protein and creatine.
It may therefore be worth scheduling your workouts so as to break the fast shortly afterwards.
So, should you take your creatine before or after your workout?
It's important to remember that the literature doesn't specifically recommend one or the other. The most important thing in a creatine cure is regularity.
Note that creatine's effect is not immediate, so it doesn't matter when you take it.
Just because you take it before an intense session doesn't mean you'll perform any better during that session.
A creatine cure is interesting over the long term, provided it is taken regularly, and can therefore be adapted to intermittent fasting.
Optimum creatine dosage during fasting
The optimal dose of creatine is the same in and out of the fasting period.
Two protocols are available:
- Professor Harris recommends a loading phase (5 g, 4 times/day, i.e. 20 g/day) followed by a maintenance phase (0.03 g/kg/day);
- Professor Hultman, who argues that the loading period should be discontinued, and that we should stick to taking 3 to 5 grams a day.
The choice depends above all on whether you'reaiming for a short-termsporting goal, such as a competition, or a medium-term goal.
Whatever protocol you choose, bear in mind that anyexcess will be eliminated in the urine. So there's no point in taking more than you need! On this subject, a frequent confusion between creatine and hepatic risks arises from the interpretation of blood creatinine levels.
The risks of prolonged creatine use during fasting
Prolonged use of creatine, like prolonged supplementation of any dietary supplement, is not recommended⁵.
Long-term consumption reduces guanidinoacetate, the main player in creatine synthesis in the liver. In other words, long-term use reduces the body's ability to produce creatine naturally. In itself, this is normal, since endogenous creatine synthesis is regulated by exogenous creatine intake.
The risk that alarms scientists is thatenzyme function may be permanentlyaltered. And if this were to happen, what impact would it have on sporting performance?
That's why it's advisable to use a cure system, depending on your sporting needs. Feedback from athletes on these alternations shows that this cure system works.
While there is no fixed rule, it is common practice to supplement for 5 weeks for an equivalent "weaning" period.
The effect of creatine is measured over the long term, and it's possible that even during these periods of pause, the benefits felt on power and strength remain.
Conclusion
Fasting alterscreatine absorption, and therefore its effectiveness, if taken pure and on an empty stomach. However, it is still possible to benefit from the advantages of the supplement while respecting the principles of the practice.
To optimize intake, creatine should be taken with carbohydrates during mealtimes. Used as a course of treatment and as a complement to sporting activities, it optimizes muscle mass and power, even during periods of fasting.
To find out more :
Should I drink more water when taking creatine?
Should athletes mix creatine and protein?
When taking creatine on an empty stomach, some people wonder about potential side effects. To find out more about possible digestive problems linked to creatine, read our dedicated article.
Some young people or parents ask at what age they can start taking supplements, and Protéalpes provides a clear answer, particularly for sporty teenagers.
Creatine isn't just for bodybuilding: it can also be effective in endurance sports such as running and cycling, under certain conditions.
Women, too, can derive real benefits from creatine, including during periods of fasting.
Finally, our pharmacists take a look at the choice between creatine powder or capsules, or the difference between creatine and BCAAs. The articles are explained in simple, practical terms.
