Make an appointment with a doctor or other healthcare professional if you have any symptoms that worry you. The term "bone cancer" doesn't include cancer that starts in another part of the body and spreads to the bones. Get the latest information from our Mayo Clinic experts on women’s health topics, serious and complex conditions, wellness and more. If you're already taking menopause hormone therapy, check in with your healthcare professional regularly to reassess your need for treatment. For someone embracing a life of adventure, stronger muscles mean better endurance on a hike, more resilience for outdoor activities, and greater capacity for everyday physical demands. This enhanced capability means more effective workouts, leading to greater adaptations in muscle size and strength over time. For those intently focused on body weight, it's vital to shift perspective from solely fixating on the number on the scale to a more holistic view of body composition. Truth About Creatine ‘Helping’ Weight Loss Nutritionist Reveals All We aim to help you understand how you can utilize this strength-enhancing supplement to reach your weight loss goals–and the potential drawbacks you may encounter. Whilst creatine is not able to make you lose weight on its own, it still is one of the greatest supplements to take if you aim to improve your body composition. For example, taking creatine without weight training will not result in lean mass gains, but it could help you retain it. Creatine supplementation can support post-exercise muscle recovery, even after very intense training sessions. Research has shown that creatine supplementation can protect against both acute and chronic neurodegenerative processes, such as traumatic brain injury or cerebral ischemia. In the end, it prevents burnout or dropout from exercise programs, pushing you to continue. This supplement is superb for this problem, though, as consistent recovery and progress in workouts maintain high motivation levels. You probably made for, at least once, a fitness pause because of muscle soreness for a few days, and that pause lasted for a few months or more. Over time, as you gain strength, build muscle, and burn more fat, the temporary weight gain from water retention becomes irrelevant in the grand scheme of body composition improvements. One of the challenges of weight loss is the risk of losing muscle mass along with fat. Additionally, creatine helps preserve muscle mass during a calorie deficit, which can make your body more efficient at burning fat instead of muscle for energy. According to the Journal of the International Society of Sports Nutrition, creatine supplementation didn’t increase fat mass . The question of whether creatine supplementation aids or impedes weight loss is complex, defying a simple yes or no answer. In summary, understanding how creatine functions can help you leverage its benefits for fat loss without sacrificing muscle mass. Moreover, creatine helps maintain muscle mass during caloric deficits, which is crucial when aiming for fat loss. Any immediate weight gain from creatine is typically due to water retention within your muscle cells, not fat accumulation. Take creatine minutes before your resistance training sessions to optimize its effects. You’re an endurance athlete training for a marathon or triathlon, and you need to lose weight to improve your performance. Creatine supplementation can also enhance your athletic performance, allowing you to push yourself harder and longer during workouts. Muscle tissue requires more energy to maintain than fat tissue, so the more muscle you have, the higher your resting metabolic rate (RMR) will be. This is then followed by a cut, where you seek to burn fat by following a calorie deficit. Creatine is one of the most popular ergogenic aids for athletes, especially bodybuilders. The remaining amount of creatine is synthesized primarily in the liver and kidneys from precursor amino acids, including arginine, methionine, and glycine. For example, a pound of uncooked beef or salmon provides about one to two grams of creatine. These foundational pillars are non-negotiable for anyone looking to optimize their body. However, like any supplement, it's essential to be aware of potential considerations and ensure it's appropriate for your individual circumstances. We also understand that bioavailability—how well your body can actually use what you take—is a core differentiator. Our commitment to high-quality ingredients and rigorous quality standards means you can feel confident in what you're putting into your body. This is particularly true for something like creatine, where purity and absorption are paramount. Use the code MATT to save on MyProtein's creatine monohydrate The video has since had 339k views, and it’s so compelling I’m now strongly considering implementing creatine into my routine. On YouTube, Matt documented Sarah’s experience with taking 5 grams of creatine monohydrate daily for 30 days, and her results were, genuinely, astounding. If you’ve read our guide to creatine, you’ll hopefully have a solid understanding of how it works and its benefits. We understand that simply taking a supplement isn't enough; it's about what your body can truly integrate. For most healthy adults, creatine is considered safe and well-tolerated when taken at recommended dosages. We understand that a supplement is only as good as what your body can actually absorb and utilize. Some studies suggest taking it post-workout with carbohydrates may slightly enhance uptake into muscles. Creatine has been shown to help reduce muscle damage and inflammation following intense training sessions. You can easily mix our unflavored Creatine Monohydrate into your post-workout shake, a smoothie, or even your morning coffee alongside our MCT Oil Creamer – 10 oz Tub for an added boost of sustained energy and mental clarity. Integrating Creatine Monohydrate into your wellness routine for body composition goals requires a thoughtful, holistic strategy. For instance, if post-workout soreness often limits you to two heavy lifting days a week, improved recovery with creatine might allow you to comfortably add a third, further accelerating your progress. Someone using creatine might complete their HIIT session with more vigor, burning more calories and stimulating greater physiological adaptation than they would without it. Over weeks and months, these incremental improvements accumulate, leading to greater muscle hypertrophy (growth). In one study, teenage swimmers performed better after taking creatine. However, scientific research on creatine has been mixed. The supplement is particularly popular among high school, college, and professional athletes, especially football and hockey players, wrestlers, and gymnasts. This water and swelling can also make cells grow. A higher RMR can have implications for weight management and metabolic health. It acts as a quick and efficient source for renewing adenosine triphosphate (ATP), our body's main energy source. In essence, creatine's influence reaches far beyond sports fields and gyms, offering the potential for anyone looking to take their body's capabilities to the next level. Studies have shown that it can reduce exercise-induced muscle damage and inflammation – likely due to its anti-inflammatory properties and impact on cellular hydration. Listen to your body and adjust your supplementation as needed. Alpha Lion's Creatine Monohydrate contains premium-grade, micronized creatine monohydrate, which is designed to provide highly absorbable and effective fuel for the muscles. These ingredients may provide additional support for muscle gain, recovery, and performance. Creatine-X by Primaforce offers a blend of 10 creatine types, aiming to support muscle growth and athletic performance. However, this weight gain is from lean muscle, which is beneficial for your fitness and metabolism. There isn't scientific evidence that you'll gain any lasting weight on creatine. It is not a magic bullet and should be integrated into a comprehensive weight management plan that includes regular exercise, a healthy diet, and sufficient rest. Sustainable weight loss is a long-term process requiring consistent effort and a holistic approach. For endurance activities, its benefits might be less pronounced; This highlights the importance of tailoring supplementation strategies to individual fitness goals and exercise preferences. The misconception arises from a lack of understanding of the difference between water weight and actual fat accumulation. So, the more muscle you have, the more calories you burn at rest. Muscle is more metabolically active than fat. Technically, creatine doesn’t speed up your metabolism in the way that caffeine does. Creatine itself doesn’t have fat-burning properties like caffeine or green tea extract. Just be sure to stay within recommended doses and drink enough water daily to support your body’s recovery and hydration. Creatine can help avoid muscle loss and support a lean, toned appearance. Taking 3–5 grams per day, regardless of the time, is what supports energy expenditure and muscle preservation. For fat loss, what matters more is consistent daily intake, not the exact timing. Remember, creatine helps you preserve muscle, but a good diet helps you lose fat. This water weight can be discouraging if you're trying to lose weight, even though it's not fat. Until then, it's important to combine creatine with other healthy lifestyle habits, like a balanced diet and regular exercise. By increasing the availability of ATP, creatine helps improve muscle performance and endurance. Because creatine is an amino acid, you can get it from foods, such as meat and seafood. But it's mostly there in a different form called phosphocreatine or creatine phosphate. It is an amino acid that comes from other amino acids your body uses to build proteins. Creatine is a compound you naturally have in your body. Similarly, Pal and colleagues reported that MG efficacy was improved with co-administration of creatine and ascorbic acid in muscle cells in vitro and in sarcoma animal model in vivo, suggesting that creatine supplementation may serve as an adjunctive anticancer therapeutic intervention with MG. On the other hand, there have been several studies in mice suggesting that creatine supplementation may impair airway inflammation, thereby exacerbating exercise-induced asthma 298,299. Conversely, some studies have found no statistically significant effects of creatine supplementation during recovery from orthopedic injury. Jacobs et al. reported that creatine supplementation (20 g/d for 7 days) increased peak oxygen uptake and ventilatory anaerobic threshold in patients with cervical-level spinal cord injury (SCI). Based on this literature, it can be reasonably concluded that creatine supplementation can enhance energy availability during ischemic events and provide neuroprotection from TBI and/or SCI. Research supports creatine for women as a longevity tool, cognitive support supplement, and general health aid. Women have significantly lower testosterone levels than men, making substantial muscle bulk physiologically unlikely even with supplementation. This means women may actually benefit more from supplementation than their male counterparts, as they have greater room for improvement in their creatine reserves. This article separates fact from fiction and explores the evidence-backed reasons why creatine for women represents one of the most effective and versatile supplements available today. As always, it’s advisable to monitor how your body reacts and consult a healthcare professional if there are any concerns regarding supplementation.Shearer MJ, Bach A, Kohlmeier M. Chemistry, nutritional sources, tissue distribution and metabolism of vitamin K with special reference to bone health.On the other hand, if you don't notice a difference in your "pump," you may want to increase the dosage.Does it bulk you up or does creatine help you lose weight?When the body is dehydrated, the kidneys cannot filter blood effectively, causing increased creatinine levels.Of course, those with pre-existing kidney conditions should consult a healthcare professional before starting any supplement regimen.One study from 2009 suggested creatine might increase DHT (a hormone linked to hair loss).In this section, we'll dive into the basics of creatine, defining what it is, how it functions within our bodies, and where we can find it in our diets. The relationship between creatine supplementation and weight loss is far more nuanced than simple pronouncements of "good" or "bad" suggest. Creatine supplementation is known for its ability to support lean muscle preservation, which might allow for weight loss predominantly from fat reduction rather than muscle tissue. Creatine is not a direct fat loss supplement, but it supports the gain of lean muscle mass, which can indirectly contribute to fat loss. In fact, by making muscles appear fuller, it can sometimes contribute to a more defined physique over time. This is not fat gain, nor does it typically cause a "bloated" appearance. Its primary role is to provide quick energy for high-intensity exercise, which helps you perform better during workouts. For dosage, 3-5g of Creatine monohydrate per day is enough to support your weight loss goals. You should also use Creatine during resistance training sessions, such as weightlifting or squats, to take advantage of its strength-boosting abilities . Maintaining muscle not only gives a toned appearance but also increases your resting metabolic rate, helping your body burn more calories efficiently . Creatine Supplement FAQs While a "loading phase" (e.g., 20 grams for 5-7 days) can saturate muscles faster, consistent daily use at the lower dose is equally effective over a slightly longer period. However, individuals who are pregnant, breastfeeding, or have pre-existing kidney conditions should consult a healthcare professional before taking creatine. We are dedicated to providing you with the highest quality, transparently sourced supplements to support your journey. Our Magnesium Complex is designed to support relaxation and healthy sleep, which are crucial for muscle recovery and overall well-being. For most healthy individuals, creatine is generally considered safe and well-tolerated, especially at recommended dosages (3-5 grams daily). Think of timing as a performance tweak rather than a main driver of fat loss. If you prefer to time creatine around exercise, taking it after training with a balanced meal is a reasonable routine. That makes the daily habit more important than precise creatine timing for fat loss. Creatine is a naturally occurring compound that helps replenish ATP, the rapid energy currency muscles use for short, intense efforts. If you’re asking whether creatine directly burns body fat, the short and honest answer is no. That chain is why asking the right creatine dosage for weight loss is a practical part of designing a diet strategy. If you load creatine, you may notice fuller muscles and a modest scale increase in the first week. For many people, an oral supplement that supports fat loss and preserves lean mass is an attractive option because it is non-injectable and can pair with everyday habits. For a straightforward, reliable plan when thinking about creatine dosage for weight loss, creatine monohydrate is the clear go-to. For reasons we’ve already covered, creatine is one of the best muscle-building supplements of all time. In other words, when you increase your body’s creatine levels, the creatine can pull in extra water along with it. Any rapid weight gain you experience from creatine is virtually guaranteed to be water weight gain. But importantly, the majority of weight gain from both studies (and other similar creatine studies out there) comes from extra water weight. Scientifically speaking, creatine bonds with phosphate molecules in the body to form creatine phosphate (phosphocreatine). According to healthline.com, many studies have been done on the effectiveness and health concerns regarding long-term creatine use. Are you interested in improving your athletic performance and wondering about taking creatine? Professional athletes may benefit from creatine's ability to enhance performance in high-intensity activities. However, it's crucial for beginners to prioritize proper nutrition and exercise techniques before incorporating creatine. It's crucial to start with a lower dose and gradually increase it, monitoring for any adverse effects. Creatine's role in long-term weight management is less about direct fat burning and more about supporting sustainable lifestyle changes. In conclusion, the relationship between creatine and weight loss is complex and multifaceted. Now that we’ve dispelled the myths and explored the science behind creatine and weight loss, let’s discuss how to practically apply creatine to your weight loss journey. One of the most persistent myths surrounding creatine is that it causes water retention and weight gain. Now that we’ve explored the science behind creatine and weight loss, let’s address some common misconceptions about this topic. Remember, stopping creatine supplementation is considered safe since the body returns to physiologically normal creatine levels fairly quickly.During high-intensity, short-burst activities—think sprinting, heavy lifting, or quick, explosive movements—our muscles rapidly deplete their ATP reserves.That extra lean muscle mass could help your body burn excess calories so they don't convert into fat tissue.However, this type of weight gain is often desirable, especially for individuals seeking to improve their physique or enhance athletic performance.Curious about the research behind supplements and fat-loss strategies?When you’re trying to lose weight, muscle is your best friend.Despite its primary links to muscle gain, some individuals consider creatine supplementation for weight loss. There were significantly greater improvements in Hamilton Depression Rating Scale (HAM-D) score, with improvements observed after 2 weeks in females consuming 5 g∙d−1 of creatine for 8 weeks . In healthy adolescent females taking anti-depressant medication, the mean Children’s Depression Rating Scale-Revised (CDRS-R) score declined from 69 to 30.6, a 56% decrease, in those consuming 4 g of CrM daily for 8 weeks . Females have been reported to have lower levels of creatine in the brain, particularly the frontal lobe , which controls mood, cognition, memory, and emotion. Think of it as the body’s little helper, swiftly producing energy to keep our muscles moving.Adequate water intake not only optimizes creatine's effectiveness but is also fundamental for overall health, performance, and preventing potential side effects like muscle cramps.Over-the-counter supplements are not regulated by the federal government the way medications are, so it’s important to ensure you’re buying from a reputable brand.Your muscle tone and physical shape will have improved markedly.The best way to see results in weight loss and muscle gain is to combine nutrition and supplementation with exercise.Stronger individuals can perform better in resistance training, which is crucial for burning calories and building muscle.Understanding safety helps you confidently add creatine to your fat loss plan.The early weight bump was water and early lean mass changes and did not sabotage her cut. Regrow thicker, healthier hair Use it as part of a holistic plan that includes a moderate calorie deficit, adequate protein, resistance training, sleep and stress management. Keep protein balanced across meals, and take creatine daily with the meal that is easiest for you to remember. Creatine is a naturally occurring compound in food and the body. Creatine helps your body do more high-quality work in the gym. Michelle Stokes, then a size 30 weighing almost 24st, was at Alton Towers with her little ones when their CBeebies ride became stuck and started 'sinking' under her weight. A high triglyceride level can increase the risk of heart disease and pancreatitis. This increases the risk of blockages in your arteries and raises your risk of heart disease. It has this name because it helps remove extra fats from your blood. “Creatine keeps your muscles from breaking down when there are not enough calories available, which improves your body fat percentage.” Below, experts break down how to take creatine if you’re trying to lose body fat or add muscle. But it can contribute to both weight gain and fat loss. If you’ve considered taking creatine to build muscle, you’ve probably heard that it can make you gain weight. As always, it’s advisable to monitor how your body reacts and consult a healthcare professional if there are any concerns regarding supplementation. How does Creatine Supplementation Work? Vandeberghe K, Gillis N, Van Leemputte M, et al. Caffeine counteracts the ergogenic action of muscle creatine loading. Ischemic stroke in a sportsman who consumed MaHuang extract and creatine monohydrate for bodybuilding. A randomized trial of vitamin A and vitamin E supplementation for retinitis pigmentosa. We're an Australian manufacturer and supplier of high quality sports supplements. Dr. Arciero says, “This combination—protein plus creatine—is the holy grail for optimal healthy weight loss!It’s crucial to remember that creatine is a supportive supplement, not a standalone solution for fat loss.It also helps with muscle recovery, allowing athletes to train harder and more frequently.Do creatine and belly fat loss coincide with each other?When we talk about creatine, it’s often in the context of muscle mass and strength.Izquierdo, M., Ibanez, J., Gonzalez-Badillo, J. J., and Gorostiaga, E. M. Effects of creatine supplementation on muscle power, endurance, and sprint performance.This effect is modest‚ and significant weight loss still requires a calorie deficit through diet and exercise. This allows for greater flexibility and inclusivity in choosing a supplement that aligns with personal preferences and dietary restrictions. Micronized creatine boasts smaller particles for quicker absorption. This improved recovery allows athletes to maintain consistency in their exercise routines, leading to more frequent and effective workouts. Additionally, enhanced endurance enables sustained high-intensity exercise sessions, maximizing overall calorie expenditure and metabolic activity. Not only does it contribute to a leaner and more toned appearance, but it also enhances metabolic function and overall physical performance. Understanding that there are distinct differences between types of weight gain is crucial to assessing the impact of creatine on body weight.This greatly increases the effectiveness of resistance training by supporting muscle growth, increasing strength, improving performance, and reducing muscle soreness.The liver, brain, kidneys, and pancreas produce approximately 50% of your daily creatine requirements, and the remaining 50% should come from food.This increase in lean muscle mass not only helps with physical strength and endurance but also contributes to a higher basal metabolic rate, thus aiding in fat loss over time.But the positive news is that creatine definitely doesn’t lead to fat gain.Creatine can be obtained from dietary sources (primarily red meat and fish), endogenous synthesis (produced by the body), and supplementation.Focus on consistent exercise, a healthy diet, and adequate rest, and you'll be on your way to achieving your fitness goals. Yes, because although you can’t choose where you lose fat, if you’re burning calories more readily due to an increase in muscle mass, you will lose total body fat more quickly, which will eventually come from your belly. You could also lose muscle mass when you stop taking creatine because once the effects of creatine wear off, you won’t be able to sustain the same intensity in training. You may lose weight when you stop taking creatine, but it’s not necessarily good weight loss because the weight you’ll lose will likely come from water or even muscle. If you prefer, you can stick with 3–5 grams daily from the start—your muscles will still reach full saturation over a few weeks. Creatine doesn’t prevent fat loss or make you look bloated. Even during a calorie deficit, this water weight has benefits. Creatine does not directly increase fat oxidation, but it allows you to train harder and longer. Safety and side effects This means you can train harder, recover faster, and burn more calories at rest, all of which contribute to a more favorable lean-to-fat ratio over time. Our aim is to support your journey towards everyday balance, helping you foster energy, focus, clarity, recovery, and daily resilience. By focusing on these interconnected areas of well-being, you create a resilient body and mind that are better equipped to achieve and sustain your body composition goals. Given creatine's impact on muscle hydration and growth, relying solely on scale weight to measure progress can be misleading. This initial temporary shift usually subsides as your body adapts, and the long-term benefits of enhanced muscle growth and performance far outweigh this transient scale fluctuation. This water retention within the muscles is actually a beneficial effect. One of the most common concerns about creatine is the misconception that it causes "weight gain" or bloating. However, when incorporating creatine into your routine, it's essential to shift your focus from scale weight to body composition. Studies show that creatine supplementation can help you gain lean muscle mass. A review published in 2017 in Current Protein & Peptide Science determined that there is an increase in skeletal muscle mass with creatine supplementation. While it doesn’t directly cause fat loss, creatine can enhance workout performance, help preserve muscle mass, and support faster recovery after exercise. While creatine is widely celebrated for its ability to boost strength and muscle growth, its role in fat loss is often misunderstood. Without adequate rest, your body's ability to recover from workouts and maintain muscle mass can be compromised, regardless of your nutrition or training. While you're no longer aiming to draw extra water into muscle cells via creatine, maintaining excellent hydration remains paramount for overall health and performance. Not only has creatine improved mood scores, but researchers have shown that creatine supplementation enhances brain energy production in key brain areas. Regarding brain health, several studies in older adults have shown that supplementation with 5g of creatine daily for six weeks improves memory and performance on intelligence and cognitive function tests. These results are again related to creatine’s effect on muscle energy production and some anti-inflammatory effects. To determine the specifics of the benefits of creatine supplementation for muscle growth, researchers recently analyzed the results from 28 human clinical studies. Still, creatine also enhances the growth factors for muscle protein synthesis and decreases muscle breakdown, which may also contribute to its ability to increase lean body mass. Its benefits are maximized when combined with a consistent and challenging resistance training program. Creatine is not a standalone solution for body composition. While you can take creatine at any time of day, emerging research suggests there may be a slightly greater benefit to consuming it immediately after a workout. Starting with the lower daily dose and consistently taking it can be a good strategy to see how your body responds. And Francaux, M. Renal dysfunction accompanying oral creatine supplements. Javierre, C., Lizarraga, M. A., Ventura, J. L., Garrido, E., and Segura, R. Creatine supplementation does not improve physical performance in a 150 m race. Redondo, D. R., Dowling, E. A., Graham, B. L., Almada, A. L., and Williams, M. H. The effect of oral creatine monohydrate supplementation on running velocity. Many people take creatine with a meal or around their workout as a simple anchor and that is perfectly fine. The evidence points to creatine monohydrate as the best option. For people worried about independence, mobility, and metabolic health this is a powerful, inexpensive strategy. You can actually get about half the creatine your body needs from diet alone . Always be sure to have a discussion with your GP or healthcare provider before starting a new supplement, especially if there’s a risk of health complications. Relying on creatine alone to lose weight probably won’t work; instead, it’s about implementing holistic lifestyle changes and incorporating it into your routine to complement your efforts, not replace them. And because it’s a proven way to build muscle, it may make losing weight more efficient. By keeping your muscles strong, Creatine helps you train with higher intensity, burn more calories, and create positive changes in body composition—increasing muscle and reducing fat . Creatine acts as an energy reserve for your muscles, especially during high-intensity activities like weightlifting. Results showed that muscle mass was fully preserved, even though other body composition indicators (measured by DXA and CT scans) decreased . Results showed that the Creatine group gained weight (+1.6 kg) and lean mass (+1.9 kg), but their fat mass did not significantly decrease. More muscle allows your body to burn more calories at rest, making fat loss easier over time. One study looked at if a buffered form of creatine monohydrate would get into muscle better to improve exercise capacity more. For people with certain rare conditions that cause a creatine deficiency, supplements may help with symptoms. But if you use supplements together with exercise it may help. Creatine may also help keep you from getting dehydrated by making your muscles hold more water. This consistent daily intake is sufficient to saturate muscle creatine stores over a period of weeks. Consider an individual preparing for an athletic event or simply aiming for increased muscle definition. This is counterproductive to achieving a lean, toned physique and can also lower your BMR, making future fat loss more challenging. The cancer cells might form a mass called a tumor. Cancer cells can keep living when healthy cells would die. In healthy cells, the DNA gives instructions to grow and multiply at a set rate. Please, try again in a couple of minutes In summary, based on the limited evidence, creatine supplementation appears safe and potentially beneficial for children and adolescents. Therefore, these trends warrant additional research to determine with greater certainly whether creatine supplementation, both acute and longer-term, is safe for children and adolescents. These findings support the hypothesis of creatine supplementation likely being safe for children and adolescents. In addition, Sakellaris et al. reported significant improvements in traumatic brain injury-related outcomes in children and adolescents who received oral creatine supplementation (0.4 g/kg/day) for 6 months. Hayashi et al. found improvements in pediatric patients with systemic lupus erythematosus and reported no adverse changes in laboratory parameters of hematology, kidney function, liver function or inflammatory markers after 12 weeks of creatine supplementation. This sudden influx of liquid results in an increase in the volume of muscle cells, a phenomenon known as cell volumization or cell swelling. On the other note, creatine is also highly osmotically active, meaning it attracts water. Improved ATP availability allows you to have more intense and prolonged workouts, which stimulates greater muscle gain. There is also a reserve that serves as backup when the muscle cells need extra ATP, and that comes from creatine phosphate. We will then offer some insight on how to apply it to your own fat loss plan. Legion is a brand known for its great tasting, all-natural supplements that are backed by clinically effective ingredients. What it can do, however, is make it harder to track your progress by making you hold more weight from water than you would normally. However, what if you’re doing resistance training to lose weight? While our bodies produce creatine and we can obtain it from dietary sources like red meat and fish, the amounts from food alone are often insufficient to maximize muscle creatine stores for performance benefits. This stored phosphocreatine is vital for rapidly regenerating adenosine triphosphate (ATP), often called the body's energy currency. Before we can address its role in weight management, it’s essential to grasp what creatine is and how it functions within the body. In this context, understanding the true role of supplements like creatine becomes paramount. The ever-evolving world of creatine research offers a multifaceted view of its potential uses in improving health and performance. Andrews R, Greenhaff P, Curtis S, et al. The effect of dietary creatine supplementation on skeletal muscle metabolism in congestive heart failure. Long-term oral creatine supplementation does not impair renal function in healthy athletes. This award-winning blend provides 20g of vegan protein and 3g of creatine per serving to enhance muscle growth, performance, recovery and energy, plus added Omega-3 and -6 heathy fats. A neutral-tasting formula that combines creatine, taurine, magnesium and vitamin D to elevate energy and performance during exercise, support strength and recovery, and boost cognitive clarity. NCAA prohibits schools from supplying creatine to students. Dawson B, Cutler M, Moody A, et al. Effects of oral creatine loading on single and repeated maximal short sprints. Cisowski M, Bochenek A, Kucewicz E, et al. The use of exogenous creatine phosphate for myocardial protection in patients undergoing coronary artery bypass surgery. Vandenberghe K, Van Hecke P, Van Leemputte M, et al. Phosphocreatine resynthesis is not affected by creatine loading. Creatine has long been a darling in the realms of fitness and bodybuilding, and for good reason. Our bodies do produce creatine, but it’s also found aplenty in protein-rich foods like red meat and fish. Creatine is a naturally occurring compound in our bodies, primarily found in muscle cells. But how does this muscle-building ally play into shedding pounds? Build lean muscle with Top Athlete's grass-fed whey protein blends.Supporting gut health also plays a significant role in overall wellness and nutrient absorption.If you’re tracking progress, pay more attention to measurements, progress photos, strength levels, and how you feel—not just what the scale says.Creatine, in the form of phosphocreatine, steps in as a critical reserve, donating a phosphate group to regenerate ATP rapidly.Think of timing as a performance tweak rather than a main driver of fat loss.In other words, if you’re not pushing yourself in the gym and fueling your body with enough protein, creatine won’t magically produce muscle gains. The more phosphocreatine stores you have, the more efficiently your muscles can regenerate ATP, translating directly to improved performance in the gym. Prioritize a diet rich in high-quality protein to support muscle maintenance, adequate complex carbohydrates for energy, and healthy fats. The most common changes are a temporary loss of water weight and a slight reduction in perceived muscle fullness. The muscle mass you built while taking Creatine Monohydrate is yours to keep, provided you continue with consistent resistance training and adequate nutrition. BCAAs are typically taken minutes before or after a workout, and pairing them with carbohydrates may further support muscle protein synthesis. Whatever you choose, make sure you’re hydrating adequately, which helps your body absorb the nutrients and may reduce the risk of digestive discomfort. BCAAs are generally considered safe and are well-tolerated for most healthy, active people when used as directed. They can be taken together to provide distinct muscle-building benefits. Concerns about creatine's impact on kidney function have been raised, primarily based on anecdotal evidence and older studies with methodological limitations. While some studies suggest a potential slight increase in appetite, this effect is often negligible and easily managed with mindful eating habits. However, a deeper dive reveals a nuanced picture influenced by individual factors, training regimes, and dietary strategies. However, there are many misconceptions about creatine especially when it comes to feeling bloated and puffy. Creatine is a naturally occurring compound found in your muscles and brain. If you’re cutting calories, hitting your workouts, and trying to lean out, adding a “muscle supplement” might seem counterintuitive. Focus on consistent exercise, a healthy diet, and adequate rest, and you'll be on your way to achieving your fitness goals. Eventually, the body will adjust and drop the excess water. It doesn't directly help you lose weight or burn fat. McMorris, T., Mielcarz, G., Harris, R. C., Swain, J. P., and Howard, A. Creatine supplementation and cognitive performance in elderly individuals. And Powers, M. E. Creatine supplementation does not impair the thermoregulatory response during a bout of exercise in the heat. Javierre, C., Barbany, J. R., Bonjorn, V. M., Lizarraga, M. A., Ventura, J. L., and Segura, R. Creatine supplementation and performance in 6 consecutive 60 meter sprints. Chilibeck, P. D., Stride, D., Farthing, J. P., and Burke, D. G. Effect of creatine ingestion after exercise on muscle thickness in males and females. Chetlin, R. D., Gutmann, L., Tarnopolsky, M. A., Ullrich, I. H., and Yeater, R. A. Resistance training exercise and creatine in patients with Charcot-Marie-Tooth disease. It’s important to focus on overall body composition rather than just the scale. For some, this may be perceived negatively if the goal is to lose weight or maintain a lean physique. Aim for at least 8-10 glasses of water daily, adjusting based on activity levels. Aim for a caloric deficit but ensure you’re getting enough nutrients to support your energy needs. Creatine is a naturally occurring compound found in small amounts in certain foods and synthesized by the body from amino acids. The ISSN also confirms that supplementation up to 30g/day for 5 years is safe and well-tolerated in healthy individuals. Yo-yo dieters who repeatedly lose muscle end up with progressively slower metabolisms, making each subsequent fat loss attempt harder. Here's where creatine really earns its keep for fat loss. The gradual weight change makes it easier to track your actual fat loss progress, and there's no functional disadvantage after the first few weeks. Subcutaneous water is stored under the skin, between your skin and muscles. During a cut, when strength typically declines, this buffer helps maintain training quality and the muscle-preserving signals that come with it. Different forms of creatine may have varying effects on weight and performance. It’s important to differentiate between muscle gain and fat gain when considering the implications of weight changes. When considering supplements to enhance physical performance or support fitness goals, creatine often comes to the forefront. Creatine isn't a weight loss miracle drug, and it isn't a fat burner. The more muscle mass you possess, the higher your body burns calories at rest (your basal metabolic rate or BMR). You might also hear about people using creatine to help with brain disorders or other conditions, such as heart failure and muscular dystrophy.Females have been reported to have lower levels of creatine in the brain, particularly the frontal lobe , which controls mood, cognition, memory, and emotion.Gill, N. D., Hall, R. D., and Blazevich, A. J. Creatine serum is not as effective as creatine powder for improving cycle sprint performance in competitive male team-sport athletes.While this approach may take longer to see full benefits, it can still be effective and may minimize potential side effects.Even if creatine does not directly reduce fat mass, its indirect effects can meaningfully shift body composition.That number largely reflects extra water inside muscle fibers and small increases in fat free mass. Understanding the possible synergy between creatine and fat reduction makes us consider its inclusion in comprehensive weight management plans. The idea that creatine can help increase our metabolic rate adds another layer of complexity to its role beyond just giving us energy. Creatine's impact on fat loss is complex, with some research suggesting potential connections to our metabolism and its effects on burning fat. This section examines current studies on how creatine interacts with shedding excess body fat. Research also suggests that taking creatine supplements may affect satiety cues, which could change how satisfied we feel after eating. Understanding the effects of creatine on appetite control reveals a complex aspect of its influence on metabolism. By increasing strength, power, and endurance, creatine allows us to engage in more intense and sustained physical activities. Investigating the connection between creatine and weight management opens up new avenues for research, highlighting how complex its role is in human physiology. Understanding how creatine affects our metabolism makes us wonder about its potential implications for weight management. The misconception regarding kidney health often stems from the fact that creatine supplementation can temporarily elevate serum creatinine levels, a marker often monitored for kidney function. The primary goal during a cut is to maximize fat loss while meticulously preserving as much lean muscle mass as possible. Therefore, if you're tracking your progress primarily by scale weight, it’s vital to distinguish between a beneficial increase in muscle hydration and actual fat gain. A common pitfall in weight loss is focusing too heavily on rapid drops in scale weight, which can often be attributed to fluctuations in water, glycogen stores, and yes, sometimes even muscle. Additionally, sensitivity analyses were performed to evaluate the robustness of the reported statistical results by discounting the effects of a lack of dietary intake assessment, participants with comorbidities, and studies with an increased risk of bias. Standardized mean differences were employed when measurement units were inconsistent (e.g., body fat percentage changes mixed with absolute body fat kilogram changes) and could not be changed to the units needed for the analyses. There has been a significant increase in the prevalence of adiposity in young adults which could lead to the development of adverse health conditions such as obesity, cardiovascular disease, and type 2 diabetes later in life 2,3. At the end of the day, creatine is a supplement and shouldn't be the only thing you focus on when working toward your fitness goals. This can lead to greater gains in muscle size and strength over time - great for those hoping to gain muscle mass. By combining creatine with proper nutrition and consistent training, individuals can achieve sustainable results on their weight loss journey. Creatine supplementation has been shown to counteract age-related muscle loss by supporting strength and muscle retention in older adults. This results in a body composition that is not only leaner but also stronger and more metabolically active. To further support comprehensive recovery and joint health, especially after demanding physical activity, we often pair Creatine Monohydrate with our Collagen Peptides. This consistency is a cornerstone of sustained progress and crucial for building a resilient, high-performing body. GLP-1 medications like Ozempic and Wegovy can be life-changing for weight loss, but the early side effects ... Some people notice a small, temporary increase in water weight when starting creatine. Over time, that sustained movement matters for weight loss and, more importantly, for long-term health. The more lean muscle you have, the more calories you burn even at rest. This form is stored and used as a rapid energy source during high-intensity, short-duration activities like sprinting or heavy lifting. It’s also synthesized by the body, primarily in the liver, kidneys, and pancreas, from amino acids like glycine, arginine, and methionine. Creatine might be the missing piece in your puzzle, a subtle yet powerful ally in your quest for a healthier you. While initial weight gain is possible from taking creatine as a result of increased water retention, it’s important to understand this is normal and beneficial. Unlike foods that increase fat storage when consumed in excess, creatine simply enhances energy production and muscle function. It’s important to understand that creatine itself does not cause fat gain, and there is a true difference between muscle growth, water retention, and fat gain. Creatine increases the amount of phosphocreatine stored in muscles, which enhances energy production during high-intensity workouts. In fact, studies have shown that individuals supplementing with creatine while in a calorie deficit retained significantly more muscle mass compared to those who did not. However, as research expands, creatine is proving to be a supplement that deserves more consideration in weight loss journeys. Typically, weight loss strategies focus on diet adjustments, cardio exercises, and fat burners. That translates to eating 300g to 500g of meat or fish every single day, which is an amount that’s unrealistic for most people, and comes with added calories, saturated fat and environmental impact. Although our bodies already produce small amounts of creatine in the liver, pancreas and kidneys – and we can also get more of it through our diets by eating animal-based foods such as meat and fish – it can be difficult to obtain the recommended daily amount of creatine through food alone. But it’s important to note that creatine benefits everyone, not just elite athletes. So, why are so many female fitness fans still hesitating to take this rigorously researched and highly trusted (legal) performance-enhancing substance? Always consult with a qualified healthcare professional for any health concerns or before making any decisions related to your health or treatment. How to Minimize Water Retention from Creatine The body synthesizes creatine in the liver, kidneys, and pancreas; more specifically, it is formed from the amino acids arginine, glycine, and methionine. So, let’s see how exactly creatine helps you lose weight and what science has to say about it! Creatine is a very interesting supplement to add to your diet, but it has an effect only if you pair it with regular exercise. Although more research is needed, these findings suggest that creatine may play an important role in fertility and support reproductive health. For example, creatine has been added to medium during intrauterine insemination to increase the viability of sperm and the success of fertility treatments 327,328,329,330,331,332. By combining creatine with regular exercise, you can maximize its potential for aiding in weight loss. It's important to remember that creatine itself doesn't directly burn fat or lead to weight loss. As you increase your lean muscle mass, your body's resting metabolic rate has the potential to increase. While creatine doesn't directly boost metabolism in a significant way‚ the increased muscle mass it contributes to can lead to a small‚ but potentially beneficial‚ increase in resting metabolic rate. This increased muscle mass can contribute to a slightly higher resting metabolic rate‚ meaning the body burns more calories at rest. Creatine‚ a naturally occurring compound found in meat and fish‚ is frequently touted as a muscle-building supplement‚ leading many to assume it's irrelevant for weight loss. Many women worry that creatine will make them bulky or cause unwanted weight gain. That means it takes more energy (calories) to maintain muscle tissue than fat tissue. That means they lose more fat and gain more lean muscle. Yes—when paired with exercise, especially strength training. Another study showed that during a loading phase, young athletes experienced an average body weight gain of about 2.2 pounds within just a week. Yes, creatine can lead to weight gain, but it’s important to understand the reasons behind it. When you're in a calorie deficit, your body is focused on burning fat, which can sometimes lead to muscle soreness and slower recovery. Boosting creatine levels can lift your spirits. “Plus, it can increase production of a compound called BDNF that makes it easier to learn new skills and form new memories.” “Creatine helps your brain convert nutrients into usable energy,” notes Dr. Burzynski. The great news is that creatine offers scientifically proven perks that extend well beyond the gym. Our nation’s elite athletes have been relying on creatine for years, and for good reason. Creatine reduces the perception of effort and fatigue during exercise, making training sessions feel easier and much more enjoyable. Also, enhanced memory and focus betters the quality of workouts and adherence to dietary plan, supporting weight loss efforts at the same time. Still, you must drink a lot of water to prevent dehydration and support the osmotic effects of creatine. This can result in a 1-2 kilogram increase in body weight within the first week. Creatine helps you achieve a caloric deficit by serving as an energy source to fuel your activity. Thank you, Mike, for keeping me healthy, active and in a state to enjoy my many pursuits! I have been training with Mike for the past 7 years, after searching for a specialist that could help with active recovery of a sport related injury. Mike’s sessions are always fun, and he continues to mix up every training session, so it never gets boring.” They are always able to provide in depth explanations of each of the exercises, and a back story on their importance! Studies have backed that creatine may help to accelerate recovery and reduce muscle damage following intense exercise. This is one of the aspects of creatine you are familiar with already and why so many athletes and gymgoers are already taking creatine supplements. Let's examine the benefits of taking creatine supplements and the science that backs them. Creatine monohydrate is a frequently used form of creatine supplement that consists of creatine plus one molecule of water, resulting in the name "monohydrate." Daily creatine use is well-supported by research to improve strength, power output, and recovery over time—benefits that increase with consistent use. Pure Creapure® creatine monohydrate to support strength, power + brain performance. For the most part, creatine is considered a safe supplement with a few reported side effects. While most people get low amounts of creatine by eating seafood and red meat, larger amounts are found in synthetic creatine supplements. Try working out smarter, like drinking a sports nutrition Ultimate CRN-5 supplement before your workouts, setting you up for a great workout, hitting your goals and feeling charged after. Creatine might help counteract age-related declines in skeletal muscle and bone mineral density. In terms of the skin, creatine has been shown to have antioxidant properties, which may help reduce the appearance of wrinkles and fine lines. Oopik, V., Paasuke, M., Timpmann, S., Medijainen, L., Ereline, J., and Smirnova, T. Effect of creatine supplementation during rapid body mass reduction on metabolism and isokinetic muscle performance capacity. Johnston, A. P., Burke, D. G., MacNeil, L. G., and Candow, D. G. Effect of creatine supplementation during cast-induced immobilization on the preservation of muscle mass, strength, and endurance. While decades of sports science studies show us it can significantly increase an athlete’s speed, muscle mass, strength and power, it’s the compelling evidence confirming creatine’s clear body, brain and wellbeing benefits for women, both inside and outside of the gym, that’s helping interest in this super supplement reach an all-time high. Women losing muscle mass due to declining oestrogen levels may particularly benefit from combining creatine supplementation with resistance training.