Does creatine break a fast?

Creatine is a compound the body makes for itself and stores mostly in muscle. A tub of plain creatine monohydrate holds that one ingredient. The database lists it at about 0 kcal a serving as the site's estimate, because no official energy value was found. The usual dose is 3 to 5 g a day.

Plain creatine in water is safe on all four of the site's own goals. For autophagy, the verdict is reasoning from what creatine lacks, as no human study has measured creatine and autophagy. You can take it in the fasting hours or with a meal. Small studies found the body kept more creatine when it came with a large carbohydrate drink, or with protein and carbohydrate.

Loading at 20 g a day for 5 to 7 days typically adds 1 to 3 kg, mostly water drawn into muscle. That gain is water, not fat. Studies in healthy people have not found kidney harm at the usual doses. People with kidney disease should talk to their care team first.