Does Creatine Break a Fast?

Short answer: Plain, unflavored creatine monohydrate doesn't break a fast. The unflavored labels we checked in the NIH Dietary Supplement Label Database list no calories, sugar or protein [1][2]. Gummies, chews and flavored powders or blends are different: the ones we checked list 5 to 70 calories and 1 to 18 grams of carbohydrate per serving [3][4][5][6][7].

So the question isn't really about creatine. It's about what else is in the tub. In PingDiet terms, a scoop of plain creatine stirred into water isn't a Ping, but three sweetened chews are.

Before you start: Johns Hopkins Medicine says intermittent fasting isn't for children and teens under 18, people who are pregnant or breastfeeding, people with type 1 diabetes who take insulin, or anyone with a history of eating disorders [11]. Talk to your doctor before adding a supplement or changing when you eat, especially if you take medication. This page is general information, not medical advice.

Does creatine have calories?

Plain creatine monohydrate labels don't list any. Under FDA rules, a Supplement Facts panel only shows calories when a serving has more than can be declared as zero, and on food labels anything under 5 calories can be listed as zero [8][9]. So "no calories listed" means under 5 per serving, not proven zero.

That's small enough that it doesn't change the answer for intermittent fasting. Creatine monohydrate is 88% creatine by weight, according to the NIH Office of Dietary Supplements, and it's the most widely used and studied form [10].

Which creatine products break a fast?

The ones with sweeteners, fillers or extra ingredients that carry calories. Here's what real labels in the NIH database show, per serving.

Labels from the NIH Dietary Supplement Label Database [1][2][3][4][5][6][7]. The flavored powder's 5 calories won't matter for most fasts, but if your rule is zero calories, skip it. The citrus chews list dextrose, a sugar, first among their other ingredients [5], and the blend adds a 2,500 mg amino acid mix on top of the carbs [7].

Amino acids are their own question. Our supplements and fasting table covers BCAAs, collagen and protein powders, and why they're usually saved for the eating window.

Does creatine raise insulin?

Not on its own, in the one study we found that measured it. In a 1996 trial, 24 men took 5 grams of creatine four times a day for 5 days. Creatine alone had no effect on their insulin levels. When each dose was followed by 93 grams of simple sugar, insulin rose sharply [12].

That same study found that the sugar group stored more creatine in muscle [12]. That's one reason some people take creatine with a meal. It's an argument for the eating window if you want one, not a sign that creatine breaks a fast. In that trial, it was the sugar that did.

We found no human study that measured autophagy or ketosis after creatine. Claims either way are guesses.

Should you take creatine during the fast or the eating window?

Either works for fasting purposes, so it comes down to your stomach and your schedule. The research on timing is thin.

In a 2013 study, 19 recreational male bodybuilders took 5 grams of creatine either right before or right after their workouts for 4 weeks [13]. Both groups gained strength and fat-free mass. The standard statistics found no clear difference between them, though the authors' other analysis leaned slightly toward taking it after training.

Creatine doesn't sit well with everyone. The NIH Office of Dietary Supplements lists nausea, diarrhea and stomach upset among the anecdotal reactions to creatine [10]. If it bothers you on an empty stomach, move it into your eating window.

How much creatine do people take?

The NIH Office of Dietary Supplements describes two common approaches [10]. One is a loading phase of 20 grams a day, split into four 5-gram doses, for 5 to 7 days, followed by 3 to 5 grams a day. The other skips loading and uses 3 to 6 grams a day.

That's a description of how studies and labels dose it, not a recommendation for you. ODS also notes that creatine often leads to weight gain, partly from water retention: about 1 to 2 kg (2 to 4 lb) in a month in some strength-training studies [10]. That's worth knowing if you track your weight while fasting.

If you do load, four doses can be hard to fit into a short eating window. Plain creatine in water during the fasting hours is fine, so you don't have to cram every dose into one meal.

How to take creatine without breaking your fast

1. Pick plain creatine monohydrate. The Supplement Facts panel should list creatine monohydrate and nothing else. A tub of unflavored creatine monohydrate powder is the simplest choice.
2. Mix it into a zero-calorie drink. Plain water, black coffee or plain tea all work. Our coffee guide covers what you can and can't add to the cup.
3. Measure it. Scoops vary, and some labels give servings in teaspoons. A small digital scale that reads to 0.1 gram takes the guessing out.
4. Save gummies and chews for meals. Every one we checked listed calories and carbs [4][5][6].
5. Check flavored tubs and blends. Paste the panel into our label checker to see the serving size and every amount laid out.

If you train hard while fasting, especially in the heat, our guide to electrolytes while fasting covers sodium and potassium. For more drinks, add-ins and supplements, see the full What Breaks a Fast section.

Photos: top, Towfiqu barbhuiya, Pexels; above, Tima Miroshnichenko, Pexels

Sources

1. NIH Dietary Supplement Label Database. Double Wood Supplements, Creatine Monohydrate 5g Unflavored (label 315598)
2. NIH Dietary Supplement Label Database. NOW Sports, Micronized Creatine Monohydrate (label 245315)
3. NIH Dietary Supplement Label Database. BPI Sports, Best Creatine Fruit Punch (label 326509)
4. NIH Dietary Supplement Label Database. KAOXNU, Creatine Monohydrate Gummies (label 328026)
5. NIH Dietary Supplement Label Database. MuscleTech, Creatine Chews Citrus Burst (label 332310)
6. NIH Dietary Supplement Label Database. ZHOU, Creatine Chews Peach Mango Flavored (label 335782)
7. NIH Dietary Supplement Label Database. Six Star, Creatine X3 Fruit Punch (label 314952)
8. U.S. Code of Federal Regulations. 21 CFR 101.36(b)(2)(i), Nutrition labeling of dietary supplements
9. U.S. Code of Federal Regulations. 21 CFR 101.9(c)(1), Nutrition labeling of food
10. NIH Office of Dietary Supplements. Dietary Supplements for Exercise and Athletic Performance, Health Professional Fact Sheet
11. Johns Hopkins Medicine. Intermittent Fasting: What Is It, and How Does It Work? Updated April 7, 2026
12. Green AL, et al. Carbohydrate ingestion augments skeletal muscle creatine accumulation during creatine supplementation in humans. Am J Physiol. 1996;271(5 Pt 1):E821-E826
13. Antonio J, Ciccone V. The effects of pre versus post workout supplementation of creatine monohydrate on body composition and strength. J Int Soc Sports Nutr. 2013;10:36