Can I Take Creatine On Empty Stomach? Why Not?

Did you just start taking creatine? Are you also confused about taking creatine on empty stomach?

You must be wondering how I know this. It’s just that I was also in the same boat a while ago and got my answers.

When I started creatine supplementation, I always used to ask: Can I Take Creatine On Empty Stomach? Well, The answer is no.

No, you shouldn’t take creatine on an empty stomach. It can cause discomfort such as nausea, cramping, constipation, or diarrhea.

In this blog post, we are exploring if you should really take creatine on an empty stomach.

What Is Creatine, And Why Should You Take It

Creatine is a naturally occurring chemical compound. It is present in our kidneys, liver, muscles, and brain cells as well. (Don’t worry, our own human body produces a certain amount. It’s safe)

Creatine helps in improving workout performance, building muscle mass, and offers a wide range of benefits. With creatine supplementation, you tend to get more strength, better recovery, and less dehydration. (can creatine consumption lead to dehydration)

It relaxes your muscle strains, reducing your chances of injuries by far. Creatine is also found to improve cognitive functions.(Yes, for real) Look at this study.

Now, we know why people take creatine. But should you really take creatine on an empty stomach?

Can I Take Creatine On Empty Stomach?

Taking creatine on an empty stomach is a personal choice. Doesn’t feel good to me though 🙂

Many people have reported stomach issues like bloating, constipation, diarrhea, and nausea when taking creatine on an empty stomach.

(By any chance, are your interested in knowing why creatine gives diarrhea?)

Another set of people believe that you shouldn’t take any artificial supplements on an empty stomach. (I, personally am one of them)

This is because our body needs natural nutrients, fibre, and protein first to function efficiently upon waking up. It’s good for our stomach to first meet the much necessary nutrition on empty stomach to prepare for the day.

But what if you really want to take creatine early in the morning?

What Happens When We Take Creatine On Empty Stomach

Many people report of facing digestive issues when they take creatine on empty stomach. Some face bloating, nausea, and gastric issues.

It might not happen to you because every one has a different body composition. (Or it may, you never know)

Why Is It Good To Take Creatine On Empty Stomach?

Taking creatine on empty stomach means that there’s nothing in your stomach except creatine. Your stomach’s priority would be to digest the creatine asap. It can lead to faster and better creatine absorption in your body.

For faster absorption, and faster results, we can take creatine supplements on empty stomach. It’s better to avoid creatine supplementation on empty stomach if you face any issues like bloating, nausea, constipation, etc.

Can I Take Creatine on Empty Stomach During Intermittent Fasting?

Yes, You can take creatine on empty stomach when you are on a fast. It’s not bad for all. But some individuals report of stomach issues, bloating, constipation, etc.

I would recommend to skip creatine on fasting days. (Skipping a day or two won’t stop you from being a world class athlete)

Can I Take Creatine on Empty Stomach For Weight Loss?

Yes, you can take creatine on empty stomach for weight loss. Creatine essentially provides you more energy for workout.

More workout, better performance, more sweat, more fat loss. You will need to give your body proper sleep and nutrition as well.

I specifically didn’t experience weight loss. Since my water content in body was increasing. But I for sure lost good amount of fat.

What Is The Right Way To Take Creatine?

According to a study, taking creatine with a meal full of proteins and carbohydrates helps in better absorption of creatine and significantly lowers down chances of stomach discomfort.

This is due to the fact that protein and carbohydrates increase blood insulin levels, which boosts creatine circulation in the muscles.

There is another opinion that states that taking creatine with orange or sweet lime juice can be beneficial.

There aren’t any best or right ways since everyone’s body is different. You can try different ways and see what works for you.

Tips For Taking Creatine

Here are some tips you can try for taking creatine:

• Taking creatine with a meal full of proteins, carbohydrates, and other nutrients.
• Do a loading phase for 5-7 days and take 20 grams of creatine daily.
• After the loading phase, reduce your creatine intake to 5 grams daily.
• Make sure you are keeping yourself well-hydrated.

If you face any issues, it’s recommended to reduce your creatine dose and consult your healthcare professional.

Should I Eat Breakfast Before Or After Taking Creatine?

Yes, it indeed is good to eat your breakfast before taking creatine. As we discussed, it’s not a good idea to take creatine on an empty stomach.

You can have a light breakfast or a protein shake before putting creatine into your stomach. It’s good to take creatine drink after breakfast. I used to do the same and didn’t face any issues.

The reason is that your stomach already is filled with protein, fibre and minerals from breakfast. That is why your creatine will not react directly in stomach.

It will take its due time to digest slowly in your body. (And it’s good for health generally)

What Should I Take With Creatine?

It’s not generally advised to take creatine on empty stomach. But it’s good to have some green vegetables, fruits, beans before creatine.

I generally take banana, chia seeds, eggs, and an oat meal. I take my creatine drink after an hour or two.

FAQs

What should I eat before creatine?

You can have fruits like bananas, apples, nuts, protein shakes, oats, and boiled eggs before taking creatine.

Can you eat immediately after taking creatine?

When you take creatine, the stomach feels full, and you might not have the instant hunger to eat. But you should give yourself 10-15 minutes for creatine absorption. It should be good to eat after that.

Conclusion:

Finally, can you take creatine on empty stomach? It is not a good idea as it can cause side effects like bloating, constipation, dehydration, cramping, or nausea.(Why do you need to take a supplement on empty stomach)

Take something protein-rich (not a supplement), take something fibrous, give yourself a good start of the day. Taking creatine with a meal of proteins and carbohydrates will be good.

You can always try and see if it works for you on empty stomach. Try stay from unnecessary side effects. If you face any, it’s best to avoid creatine on empty stomach and live your life good.

Stay safe, stay healthy.