So, Can We Take Creatine On An Empty Stomach?
Can we take creatine on an empty stomach?
You should not take creatine on an empty stomach.
Creatine is absorbed more effectively when not taken on an empty stomach. Taking creatine on an empty stomach may also lead to cramping and nausea.
How Does Creatine Affect The Stomach?
There is no evidence that 5 grams of creatine daily negatively affects the GI tract.
However, taking any supplement or pill on an empty stomach can lead to stomach discomfort, cramping, and nausea.
Creatine is no exception to this. If you wish to avoid stomach cramping and nausea, have a snack or at least some juice when you take your creatine.
How Is Creatine Absorbed?
Studies show that creatine is most effectively absorbed alongside carbs and/or protein.
Carbohydrates provide the energy for bodily functions necessary for transporting creatine into muscle cells.
With insufficient carbohydrate intake, creatine will not be absorbed as effectively on an empty stomach.
There is no rule against taking creatine on an empty stomach. Although, there probably should be.
Taking creatine on an empty stomach leads to nausea and stomach cramping. Additionally, if you do not consume carbs with your creatine, absorption is less effective.
All things considered, you should make an effort not to take it on an empty stomach. Even if that means drinking some juice along with your supplement.
Some amount of carbohydrates and/or protein will eliminate stomach troubles and improves effectiveness.
Can We Take Creatine On An Empty Stomach
What Is Creatine?
Creatine is a well-researched supplement prominently used by athletes of all ages. It is an organic compound that occurs naturally in humans.
Creatine is produced by the body in relatively small amounts therefore, a majority of creatine intake relies upon dietary means. Foods such as meat, fish, and dairy contain small amounts of creatine.
Creatine is also commonly supplemented as a powder or capsule.
Scientifically Proven Benefits of Creatine
How To Take Creatine
How you take creatine is not super important. Primarily, you should be focused on not taking creatine on an empty stomach, staying hydrated, and remaining consistent with your dosage.
That said, studies do show evidence that taking creatine before a workout yields the best results. However, these studies are inconclusive and more evidence is needed to support the claims.
Is Creatine Safe?
For the average healthy adult, creatine is safe.
Creatine is the most well-researched dietary supplement in the world and has time and time again, shown no adverse health risks.
Simultaneously, creatine has proven to increase physical performance substantially.
Because everyone is different and has health variations, you must consult a doctor before starting any new supplement.
Can We Take Creatine On An Empty Stomach: FAQs
Can You Take Creatine On A Plane?
Powder containers of more than 12 oz/350 mL require a separate bin for X-ray screening, however, it is still permitted.
To learn more about this, click here.
Is Creatine Better In Pills or Powder?
The answer to this question will depend on which factor(s) is/are important to you. Is your most important factor cost? Convenience? Taste?
Check out this article to figure out which option is best for you.
Can You Dry Scoop Creatine?
But you probably should avoid doing so. Creatine is better absorbed when consumed alongside carbohydrates. It is also a minor choking hazard.
Learn more here.
Can You Take Creatine Before Bed?
You can, but avoid doing so.
Taking creatine right before bed may lead to an upset stomach and worsen the quality of your sleep.
Find out why here.
- National Library of Medicine – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6279854/
- My Protein – https://us.myprotein.com/thezone/supplements/creatine-pills-vs-powder-which-better/
- Arnold Palmer Hospital for Children – https://www.arnoldpalmerhospital.com/content-hub/should-i-let-my-teen-use-creatine
- Off-Season Athlete – https://offseasonathlete.com/benefits-of-creatine-for-teen-athletes/
- American Academy of Pediatrics – https://publications.aap.org/pediatrics/article-abstract/108/2/421/63924/Creatine-Use-Among-Young-Athletes?
- USADA – https://www.usada.org/spirit-of-sport/education/athletes-need-know-creatine/
- Mayo Clinic – https://www.mayoclinic.org/drugs-supplements-creatine/art-20347591#:~:text=Creatine
- National Library of Medicine – https://pubmed.ncbi.nlm.nih.gov/18373286/