Healthier lives 45

Adjusting protein if I use creatine or intermittent fasting

When using creatine while intermittent fasting, you generally do not need to adjust your protein intake because creatine itself does not contain calories, does not cause an insulin spike, and does not break your fast if taken alone. You can take creatine during fasting periods without affecting the fast, but it's best to take it with your meals in the eating window for optimal absorption and performance benefits.

For intermittent fasting, adjusting protein intake focuses more on how and when you consume protein rather than increasing the overall amount. Spreading your protein intake evenly across your feeding window (protein pacing) is shown to better preserve muscle mass, support fat loss, and enhance gut health. Aim to consume high-quality protein sources during your eating window, targeting about 25-50 grams per meal depending on your total protein needs.

Summary:

Creatine supplementation does not require increasing protein intake.

Take creatine preferably during feeding windows, but it can be taken during fasting since it doesn't break fast.

During intermittent fasting, focus on protein pacing by spreading protein intake evenly throughout your eating window to preserve lean mass.

Total protein needs remain similar to your usual targets (~1.6-2.2 g/kg), whether fasting or not, to support muscle maintenance and recovery.

This approach balances the benefits of creatine supplementation with effective protein strategy during intermittent fasting to maintain muscle and energy .

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