Does Creatine Help You Lose Weight?

The topic of creatine can be polarizing in the world of fitness and health. Among the fitness world, creatine has a varied reputation, from being associated with gym-bros to bench-hogging soldiers. Could it be justified?

This is unlikely. Your body probably consumes creatine every day, just that you don’t realize it. After you eat meat – like a delicious rib-eye steak, for example – your liver and kidneys convert the amino acids into creatine, which is then used as cellular energy by your muscles.

The creatine supplements you’ve likely seen work in a similar way, with your body converting them into creatine phosphate to get your muscles ready for HIIT workouts, sprints, and plyometrics.

When you do this type of training, you quickly exhaust your creatine phosphate supply, meaning that taking creatine supplements can give you more power for higher repetitions.

Creatine has also been found to build and maintain muscle without training. According to a study out of St. Frances Xavier University in Canada, test subjects who gulped two 20g of creatine four times a week maintained their strength without even looking at a barbell. 

Could it be beneficial to people looking to lose weight? Read on to find out.

What is Creatine?

Creatine is an amino acid that helps the body build muscle mass and provides energy to the cells. People take oral creatine to improve their athletic performance and transform their bodies for this reason.

Years ago, elite athletes used creatine supplements to improve their high-intensity power performance, gain strength, and increase their post-exercise recovery.

Many studies have found creatine monohydrate (CM) to be an effective form of creatine supplement for increasing muscle size and strength.

Although creatine can increase muscle size, it can also cause unwanted weight gain, which some people mistake for fat.

Before you begin taking creatine supplements, you should know what type of weight gain you may experience and what you can do to reverse it.

How Does Creatine Work?

Your muscles use creatine for energy. In addition to being naturally produced by the liver, kidneys, and pancreas, creatine can also be obtained from red meat and seafood.

You can take oral creatine, and it binds with phosphate molecules to make creatine phosphate (phosphocreatine). This forms a fast-acting form of energy for high-intensity performances.

Your body produces adenosine triphosphate (ATP) from creatine phosphate, which is its main source of energy.

It takes a lot of energy to train and exercise. You may have a low supply of natural creatine in your muscles despite your body producing it naturally.

Creatine supplements, however, make ATP more available, providing increased energy, strength, and endurance.

Can Creatine Help You Lose Weight?

Both younger and older women who lift weights may get better muscle growth from creatine supplements, which may indirectly contribute to weight loss. 

One reason why your boyfriend eats more than you are is that he has more muscle mass, which helps your body burn more calories

You lose muscle with a weight-loss diet, which means your calorie needs fall, so you need to eat less to continue losing weight. Adding muscle to your body can help you avoid a dip in your calorie-burning, which can help you lose weight.

However, muscle-building doesn’t have to be restricted to weightlifting. Exercises such as push-ups and lunges, gardening, and shovelling snow also build muscle.

Although creatine may increase muscle mass and burn calories, some women may notice an increase in their weight after taking it. Your muscles retain water when you take creatine supplementation, which may lead to weight gain.

In order to prevent dehydration, you should drink more water since creatine draws water from other parts of your body. 

According to the University of Maryland Medical Center, taking creatine and caffeine together can increase dehydration risk, so drink enough water and avoid exercising in the heat while taking the supplement.

You can’t take creatine supplements if you are pregnant or nursing because we don’t know enough about its effects on babies. 

The University of Maryland Medical Center warns people with liver or kidney disease or high blood pressure to avoid creatine when taking NSAIDs, diuretics, or certain other medications.

I have also reviewed a lot of other weight loss supplements, if you are interested, you might check them out.

Does Creatine Make You Gain Weight?

Despite the fact that creatine is a highly effective supplement, which has been scientifically proven to increase exercise performance, supplementing with creatine can cause water retention. Therefore, creatine pulls water towards your muscles, making them look fuller. This may cause some users to feel bloated after taking creatine. 

When you consume creatine, your body is working hard even for short periods of time because it fuels explosive, powerful movements. Exercises of this type increase calorie burning long after a workout has ended. The short-term metabolism boost isn’t the only benefit of this, as building more muscle also burns fat in the long run. 

Consequently, when people ask, “will creatine make you fat?“, the answer is no. Although you may notice an increase on the scale or think you appear bigger, water weight gain is a reflection of the hydration of your muscles. Hydrated muscles recover more quickly and become fatigued at a slower rate.

Health Benefits of Creatine

Keeping dietary concentrations stable during weight loss will provide long-term health and wellbeing benefits, in addition to the popular benefits of creatine. “What builds muscle best in a surplus maintains muscle best in a deficit,” Bret Contreras once said.

Though creatine has a reputation for being a muscle-building and strength-building supplement, it is a vitamin in all but name: it has profound cardio- and neuro-protective properties along with one of the strongest and most significant antioxidant properties of any supplement available today. Let’s keep it short:

  • Keep Your Heart Healthy: Creatine increases the health of myocardial and endothelial cells, reducing the risk of ischemia and atherosclerosis. It’s likely that your heart will be healthier if you do this.
  • Keep Your Brain Sharp: Creatine isn’t normally associated with neuroprotection, but its deficiency is a problem in developmental neurology. Optimal nutrition and clinically sufficient nutrition are not the same, so supplementing is a good idea – especially since energy deficiency and declining carb-metabolism contribute to degenerative brain diseases.
  • Provide Your Cell With Energy: Enhanced serum creatine improves cellular energetics, which is an important part of oxidative stress. The supplementation of these levels reliably improves them and reduces the overall risk of death and deterioration of cells. A healthier human means healthier cells.

Creatine supplement benefits are far from exhaustive, but they are worth noting since they further dispel the myth that it is nothing more than a single-purpose supplement. It certainly is more than that.

The Most Common Creatine Supplements 

Creatine monohydrate

It is the most common and popular form of creatine, and it usually takes around 5g per day to be effective. According to some, a loading phase of 3 to 5 doses of 5g per day is necessary, but others say that’s a waste of time. 

Creatine can also be consumed at any time, as some consume it pre-workout and some consume it postworkout.

Micronised creatine

Micronised creatine, as the name implies, is formed by micronising creatine monohydrates. In simple terms, this means each molecule has been cut up and divided, increasing its surface area, and therefore increasing its ability to absorb into muscle cells.

Creatine ethyl ester

To be effective, this form of creatine needs to be taken in less than 5g per day, with 2-3g being ideal. 

Added to this creatine is an ester molecule, which increases absorption rates. Some creatine users consider it more beneficial and more potent.

Should you take Creatine while cutting?

There are several reasons why creatine is beneficial when cutting. There is a direct correlation between creatine supplementation and increased performance in the gym because creatine will enable you to hit more repetitions and sets when performing big power exercises like deadlifts. 

The result could be a higher daily energy expenditure and a calorie deficit – which is the key to losing fat in the short term. 

Long-term, creatine’s performance benefits on resistance training (a key factor in preserving muscle mass in an energy deficit) could help you maintain a more aesthetic physique while cutting.

How To Use Creatine Supplement?

Most people who supplement begin with a loading phase, which causes rapid increases in muscle creatine stores.

For 5–7 days, take 20 grams of creatine daily. Each serving should contain 5 grams of creatine.

It is possible that carb- or protein-based meals may improve absorption due to insulin release.

After the loading period, take 3 to 5 grams a day to maintain high levels in your muscles. Since cycling creatine is not beneficial, you can continue to take this dosage for a long time.

Alternatively, you could simply consume 3–5 grams a day if you don’t want to go through the loading phase. This process, however, could take 3–4 weeks.

As creatine draws water into your muscles, it is important to drink plenty of water and stay hydrated throughout the day.

Creatine Side Effects

Creatine is generally safe and causes few adverse side effects. High doses of creatine may, however, cause liver, kidney, or heart damage.

Please consult your physician if you suffer from liver, kidney, or heart problems.

Muscle cramps, nausea, diarrhoea, heat intolerance, and dizziness are some of the minor side effects of creatine. Stoping taking oral creatine if adverse side effects don’t improve.

Also, if you suffer from bipolar disorder, consult your doctor. Creatine is thought to aggravate mania in people who suffer from it. In addition, if you are taking medications, you should check with your doctor to avoid possible drug interactions.

Should You Take Creatine Supplement?

Best weight loss training regimens depend on a lot of factors. Effective fat loss must not compromise muscle integrity.

It is important to keep your safety in mind when cutting. Your success could be derailed by rapid weight loss, so set long-range goals.

If you want to increase your strength and performance, creatine supplements can help. You might also be able to lose weight with them.

The safety and effectiveness of creatine monohydrates are backed by scientific evidence. During exercise and recovery, it protects against damage and boosts muscle power.

For elite sports weight management, it does not negatively affect weight during cutting cycles.

To stay within safe deficit levels, always discuss your weight goals with your healthcare provider, physical trainer, and coach prior to starting a cutting phase. 

Describe the supplements you plan to take and those you already consume. This will give them a better understanding of your health.

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