When you’re on a weight loss journey, you might ask, “Is creatine good for losing weight?”
Creatine is often associated with muscle gain and bulking. This might make you hesitant to use it if you aim to shed body weight.
But the reality is more complex. Creatine might actually play a helpful role in your efforts to lose weight.
Let’s explore how.
What Is Creatine?
Creatine is a substance made in the body and stored in muscle cells. It’s crucial for producing energy during short bursts of high-intensity exercise …
Like lifting weights or sprinting.
Creatine is found in foods such as fish and red meat. But to get the benefits of exercise, many people turn to creatine supplements …
With creatine monohydrate being the most popular form.
Creatine and Weight Loss: How Does It Work?
The main thing to know is that creatine doesn’t directly burn fat. But, it does improve your ability to exercise.
When you take creatine, it allows your muscles to produce more energy …
Which will help you push harder during your workouts.
This means you can do more high-intensity resistance exercise …
And burn more calories in the process.
Can You Gain Weight with Creatine?
Creatine can cause a temporary increase in weight, but this is typically due to water retention in the muscles …
Not an increase in fat.
As a result a result, you you will see an increase on the scales …
But this does not mean that you have gained body fat.
In fact, over time …
Creatine can help you lose fat by supporting your exercise routines and helping you build more lean muscle mass.
The Science Behind Creatine and Weight Loss
Many studies have tested the effects of creatine on body composition …
Or how much of your body is made up of muscle versus fat.
Research shows that, while creatine might cause some initial weight gain due to water retention …
It also supports muscle growth and can improve body fat percentage.
For example, a study found that those who took creatine when following a resistance training program …
Built more muscle mass and lost more body fat than those who didn’t take creatine.
This is important since muscle tissue burns more calories than fat tissue …
Even when you’re at rest, which can help with long-term weight loss.
Creatine’s Role in Preserving Muscle During Weight Loss
One of the challenges of losing weight and having to cut your calories …
Is that you risk losing muscle mass.
This is where creatine can be helpful. Studies have revealed that creatine supplementation can help maintain muscle during periods of calorie restriction.
When your body loses muscle tissue, your metabolism slows down …
Making it more challenging to lose weight unless you keep dropping calories …
Which can become unhealthy.
So, by helping you maintain muscle mass, creatine supports your goal of losing fat.
How Does Creatine Affect Fat Loss?
While creatine doesn’t directly burn fat, it contributes to fat loss in several indirect ways. First, by improving your workout performance.
It helps you burn more calories and potentially lose more fat.
Second, by helping you build and maintain lean muscle mass, creatine increases your metabolic rate at rest …
Meaning you’ll burn more calories when you’re not working out.
A study showed an increase in muscle mass …
Achieved in part through resistance training and supported by creatine …
Leading to a higher metabolic rate, which in turn helped participants lose more body fat.
Does Creatine Suppress Hunger?
You might wonder if creatine affects your appetite, which is a big factor when trying to lose weight.
According to Ethos, some studies have presented the idea that creatine can regulate appetite due to an increase in gut peptides …
But, other studies claim otherwise.
And so there’s no strong evidence that creatine suppresses your appetite.
Should You Take Creatine When Trying to Lose Weight?
The short answer is yes! Creatine can be a valuable supplement even when your goal is to lose weight.
As mentioned earlier, the initial weight gain you might experience is water retention …
And usually stabilises after the first week or so.
However, the benefits of creatine, such as:
- Improved exercise performance
- Increased muscle mass
- Higher metabolic rate
Far outweigh the temporary uptick on the scale.
Final Thoughts: Creatine and Your Weight Loss Journey
So, creatine is something you can take when trying to lose weight. While it may not directly burn fat, creatine supports your overall weight loss efforts by improving workout performance …
Helping you build lean muscle mass.
The key is to use creatine alongside a balanced diet and regular exercise routine. If you do …
Creatine can be a great supplement to help you with your weight loss goals.
Which makes it a smart idea to add to your supplement list.
By understanding how creatine works and including it in your diet …
You can enjoy the benefits and not worry about unwanted weight gain.
Remember, the goal isn’t just to lose weight …
It’s to improve your overall body composition by building lean muscle while cutting fat.