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Supplements That Don’t Break a Fast

Supplements That Don’t Break a Fast

Intermittent fasting has become one of the most popular approaches for improving health, supporting fat loss, and enhancing longevity. But if you’re fasting and also using supplements, you’ve probably asked yourself: Will this break my fast?

The good news is, many supplements can be taken without affecting the benefits of fasting. In this article, we’ll break down which ones are safe — and where XWERKS products fit in.

What Breaks a Fast?

In simple terms, consuming anything that significantly spikes insulin or provides enough calories to push your body out of a fasted state will “break” your fast. That usually means protein, carbs, or fats in meaningful amounts.

Most supplements, however, contain negligible calories and won’t interfere with fasting benefits like autophagy, fat oxidation, and improved insulin sensitivity (NIH).

Supplements That Don’t Break a Fast

  • Creatine – Zero calories and doesn’t raise insulin. Perfect for strength and recovery. Try XWERKS Lift, our micronized creatine monohydrate.
  • Electrolytes – Essential for hydration during fasts, especially if you’re training. Look for sugar-free options like XWERKS Motion.
  • Caffeine – Found in black coffee, tea, or pre-workouts without added carbs. XWERKS Ignite provides clean energy with zero sugar.
  • Adaptogens – Herbs like ashwagandha and rhodiola have negligible calories. 
  • Electrolyte-friendly minerals – Magnesium, potassium, and sodium can be taken in fast-safe forms.

Supplements That Do Break a Fast

  • Protein powders – Even the cleanest options, like XWERKS Grow, contain calories and amino acids that end a fast. Best saved for your eating window.
  • Fish oil or MCT oil – Fat calories technically break a fast, even though they may have minimal effect on insulin.
  • BCAAs/EAA blends – Amino acids spike insulin and blunt autophagy, so they’re not fasting-friendly.

Best Strategy for Fasting Athletes

If you train during your fasting window, you can still enhance performance without breaking your fast. A stack of creatine, electrolytes, and a natural pre-workout like Ignite works perfectly.

Once your eating window opens, that’s the time to take in protein for recovery with Grow or support hormone health with Rise.

Final Thoughts

Not all supplements are off-limits during a fast. Zero-calorie options like creatine, electrolytes, caffeine, and adaptogens can support performance and health without interrupting fasting benefits. Reserve protein, amino acids, and calorie-containing supplements for your eating window.

By choosing the right strategy, you can combine the power of intermittent fasting with the benefits of supplementation — and get the best of both worlds.

References

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