Since you’re here, it’s obvious that you’re struggling to tip the scales. And most importantly, thinking of taking creatine! Well, we believe you’re confused with numerous uncertain information. Let’s be straightforward, is creatine good for weight loss?
Sadly, creatine won’t directly cause your weight loss, they, however, can help develop your muscle. Creatine’s real benefit is increasing your workouts and recovery, which can help your overall fitness goals.
Stick with us. We’ll tell you everything you need to know about creatine and weight loss. Plus, its varieties, benefits, side effects, and proper way to use it on your body.
What is Creatine?
Creatine is a natural compound your body makes using amino acids found in protein. It helps keep your muscles supplied with energy, especially during intense workouts or quick bursts of activity.
Plus, most of your creatine is stored in your muscles, but a little bit stays in your brain and other places too. While your body makes some creatine, you can also get it from foods like fish and red meat.
If you don’t eat meat, creatine supplements can help! In fact, athletes and bodybuilders often use creatine supplements to give their workouts an extra push and build more muscle.
Does Creatine Help with Weight Loss?
No, creatine doesn’t noticeably aid weight loss. You might even see a small jump on the scale at first 2 to 4 lbs. It’s just water weight your body uses to store creatine, and it goes back down soon.
Look, weight loss is about burning calories, and creatine doesn’t do that. So, don’t get discouraged by the scale! However, if you’re serious about your extra pounds, you can consider these tried and tested diet tips for weight loss.
While doing so, focus on how your clothes fit, how strong you feel, and how your workouts are going. Those are the true signs of your progress!
Which Foods are High in Creatine?
Your body makes creatine, but you can also get it from food! As you now know, around half of your creatine actually comes from what you eat, especially protein-rich sources.
Here’s what to stock your fridge with —
- Beef (Raw 1 pound contains 1 to 2 pounds of creatine).
- Fish (salmon, tuna, etc. are the same as beef).
- Shrimp (3 oz contains 20 mg of creatine.
- Milk from sheep (0.39 g), or goats (0.25 g).
- Swiss cheese has 2.22 g of creatine.
Note: Herring packs in the most creatine per pound, weighing in at around 3.75 grams. That’s more than other common choices!
What Are Creatine Supplements?
Creatine supplements help build muscle, improve strength, and even speed up recovery after tough workouts. That’s why they’re such popular powders with athletes and bodybuilders.
Your body naturally needs 1 to 3 gm of creatine daily for energy, especially in your muscles. And you get half of creatine from your diet. Now, the most common type of supplement is creatine monohydrate
It goes straight to your muscles where it gets converted into quick energy. This energy backs up your power, strength, and muscle endurance during your intense workouts.
Types of Creatine Supplements
You have different creatine supplement options, so how do you choose the right one? Here’s a breakdown to help you pick your perfect muscle-building partner —
- Creatine Monohydrate: You already know that it’s the most popular and well-studied type. Plus, it’s effective, affordable, and gets the job done.
- Creatine Hydrochloride: This one mixes easily and might be gentler on your stomach. You might need a bit less compared to others, making it a good option if you’re sensitive to creatine.
- Creatine Ethyl Ester: It claims better absorption, but the research isn’t crystal clear. If you’re all about the latest advancements, it might be worth a try, but be aware of the limited evidence.
- Liquid Creatine: Since it’s already dissolved, you can take it on the go. However, it might break down faster, so freshness is key.
- Buffered Creatine: Combined with an alkaline powder, it’s easier on your gut if regular creatine gives you trouble.
- Creatine Magnesium Chelate: This one has magnesium attached, which might help with muscle function and recovery. It works just as well as creatine monohydrate for building muscle.
Consider your budget, preferences, and any stomach sensitivities. Most people do great with creatine monohydrate, but there are options if you need something different!
Benefits of Creatine for Your Muscle Building
Creatine monohydrate is a popular supplement used for muscle building. It helps your muscles store more phosphocreatine, which quickly turns into ATP (adenosine triphosphate) during exercise.
In fact, ATP is the fuel your muscles need for short bursts of power and strength. It’s extremely important when you do weightlifting and intense workouts.
To be more specific, studies backup creatine’s effectiveness among muscle-building supplements.
- A massive review of 250 studies found it provided the most benefit compared to other muscle-building supplements.
- Another 8-week study showed increased muscle mass and strength, even reducing a protein that slows muscle growth (myostatin).
- One study found well-trained athletes lifted 24 lbs (11 kg) more on the bicep curl, put on 5.7 lbs (2.6 kg) of muscle mass, and upped leg presses by 70 lbs (32 kg).
Other Benefits of Creatine to Your Overall Body
Creatine gets a lot of credit for building muscle, but it has some surprising extra benefits —
Benefits for Women
Creatine isn’t just for the guys!
Studies show women who use creatine with strength training can build 60% more muscle mass compared to those who don’t. Research also suggests an increase in lean muscle mass (the good kind!) and a decrease in body fat for both men and women who use creatine.
Heart Disease
Early research suggests creatine might be a friend to your heart. Studies are showing promise for creatine’s role in lowering high triglycerides, a type of fat in the blood.
Plus, some research indicates creatine could help people with heart failure exercise for longer without feeling excessively tired. There’s also a possibility that creatine can reduce homocysteine levels. It’s a chemical linked to increased risk of heart attack and stroke. However, more studies are needed to confirm this.
Muscular Disorders
Studies suggest creatine can improve muscle strength and power in conditions like muscular dystrophy. It may also reduce fatigue and help protect muscle tissue from wasting.
Fat Burning
It can help build your muscles stronger. Hence, it increases your body’s ability to burn calories during exercise. Plus, you can combine creatine with the top 14 variety of workouts.
To take it a step further, choose high-intensity ones, as they’ll improve your metabolism and fat burning.
Improved Workouts
Creatine helps your muscles access more energy, allowing you to train harder for longer. It could translate to more reps, faster sprints, or simply better overall performance.
Remember, consistency is key here! You’ll take a few weeks to see significant changes from creatine supplementation.
Traumatic Brain Injury
Creatine shows promise in aiding recovery from traumatic brain injuries due to its neuroprotective properties. It may help reduce neuronal damage, supporting the recovery of nerve cells crucial for transmitting messages throughout the body.
How Creatine Affects Metabolism?
Creatine gets a lot of hype for speeding up metabolism, but that’s not quite on point. The truth is, that it fuels intense workouts by providing quick energy, helping your muscles grow stronger.
Creating does this by pushing back lactic acid buildup, which can make exercise feel harder.
But hold on, creatine doesn’t work as a weight-loss pill. It doesn’t mess with your hormones or work like steroids. Your genes and how your body uses protein have a bigger say in your metabolism.
Well, creatine and good hydration might give your calorie burn a small bump due to “thermogenesis” (a technical term for your body burning energy to process things). However, it’s not a major change. So, ditch the idea that creatine is a shortcut to weight loss.
The true strength of creatine lies in helping you power through workouts and recover faster. This, in turn, can support your overall fitness journey. By building stronger muscles, you might burn slightly more calories at rest, but that’s just a bonus.
Potential Side Effects of Creatine
Creatine is generally safe, especially at recommended doses (around 3-5 grams daily). However, taking too much can have some unwanted side effects similar to Wegovy. Here’s what to be aware of —
Common Side Effects
These include —
- Weight gain (mostly muscle though!)
- Diarrhea
- Stomach discomfort
- Cramps
- Feeling unsettled
- You might also experience high blood pressure or dizziness
Less Common Side Effects
While less likely, creatine could cause—
- Irregular heartbeat
- Dehydration signs (thirst, infrequent urination),
- Puffiness
- Electrolyte imbalances (making you feel lightheaded, tired, or achy).
Remember, rapid weight loss for competitions can also mess with your heart, muscles, hormones, blood pressure, and energy.
If you experience any severe symptoms, see a doctor right away. Most research suggests creatine is safe for up to six months when used as directed.
Recommended Dosage and Usage of Creatine
To get the best results from creatine and avoid any risks, here’s a breakdown of how much to take and when —
- Loading Up: You can kick-start your creatine stores with a higher dose (around 20 grams a day) split into smaller servings for 5-7 days.
- Daily Dose: After the loading phase (or if you skip it), take 3-5 grams daily. Bigger athletes might benefit from 5-10 grams.
- Long-Term Use: Creatine is safe for long-term use, even during periods when you’re trying to cut weight. It might even help protect your muscles while you burn fat.
Final Words
In conclusion, is creatine good for weight loss? No, Creatine might not be the answer for weight loss, but it can still be a valuable help in your fitness journey.
We learned that creatine helps build muscle, which can slightly boost your metabolism and calorie burning. Even better, it fuels intense workouts and speeds up recovery, allowing you to push harder and see better results.
So, while creatine won’t directly melt away fat, it can help you build a stronger, fitter you. For now, focus on its benefits for building your muscles and performance, as research on creatine continues to progress.
FAQs
What happens when I stop taking creatine?
When you stop taking creatine, you may experience temporary water weight loss and reduced muscle fullness. However, muscle fiber loss is minimal if you maintain your workout routine and diet.
Who should not take creatine?
Avoid creatine if you have kidney disease, diabetes, or liver disease. It’s also not recommended for those under 18, pregnant women, or nursing mothers.
Does creatine affect sleep?
Yes, creatine may reduce your required sleep. By increasing energy levels in muscles and the brain, it can affect restfulness. Studies suggest creatine supplementation might decrease the time needed to feel rested.
Does caffeine cancel out creatine?
Yes, caffeine and creatine can be taken together safely, but their combined effects on exercise performance are mixed. Some studies suggest caffeine may reduce some benefits of creatine supplementation, although research results vary.
Does creatine increase testosterone?
Creatine’s impact on testosterone levels is inconclusive. Some studies show no change in testosterone but an increase in dihydrotestosterone levels. More research is needed to understand creatine’s long-term effects on hormone levels.