Results across in vitro and rodent studies indicate that creatine metabolism plays an important role in fat bioenergetics, and creatine supplementation positively influences energy expenditure. Furthermore, individual human studies examining creatine supplementation on fat mass are mixed, with some showing a decrease in fat mass whereas others have shown no effect (Table S1). Sarcopenia, defined as the age-related reduction in skeletal muscle mass, strength and physical performance , decreases physical activity, energy expenditure, and metabolic rate 4,5. Thus, the combination of creatine supplementation and resistance training may decrease fat mass more than resistance training alone. I am now able to perform exercises I would never have attempted on my own and continue to see both physical and mental gains at the gym. Thank you, Mike, for keeping me healthy, active and in a state to enjoy my many pursuits! Not only did Mike get me back to normal and active again, but he has helped to optimize my fitness and overall health. You and your doctor should consider your individual health conditions, dietary habits, and fitness goals to ensure creatine is used safely and effectively. No matter how you choose to use creatine, be tuned in and pay attention to how your body responds so you can adjust accordingly. Since most creatine is in powder form, you can mix it with water or a smoothie and drink it when it’s time. Both Alli and Xenical are meant to be used as part of a weight-loss plan, along with a low-calorie, low-fat diet and regular physical activity. But that might be due to the extra water that creatine causes the body to hold on to. Creatine seems to help muscles make more of an energy source called adenosine triphosphate (ATP). They can cause the body to lose water, which can lower an athlete's weight. But studies don't clearly prove that human growth hormone boosts strength or helps people exercise longer. However, some studies have shown that consuming 2–3 g/day of creatine for 30 days can also effectively increase muscle creatine stores 46,49. Therefore, a normal-sized individual may need to consume 2–3 g/day of creatine to maintain normal creatine stores depending on diet, muscle mass, and physical activity levels. A systematic review of the scientific and medical literature was conducted to assess the state of the science related to creatine supplementation on metabolism, performance, health, and disease management. Studies have shown that creatine can contribute to increased muscle mass, especially if you follow a consistent workout regimen. Can you drink alcohol while taking creatine supplements? When you’re using creatine the right way, the real benefits begin—here’s how to make the most of the supplement. “You may notice GI discomfort, water retention or muscle achiness,” says Amy M. West, M.D., a sports medicine specialist at Northwell Health’s Orthopaedic Institute at New Hyde Park, New York. And scientists say even a few extra pounds of metabolism-boosting muscle can cut your risk of future weight gain up to 70%. The funny thing about taking creatine is that you may not lose a lot of weight, but you’ll look like you did! This substance gives most people the quick jolts of energy that they need to get better at explosive exercises. This is where a supplement like creatine comes in. This includes the process of muscle contraction, which happens when you exercise. Due to this, creatine supplementation may benefit the rate and use of creatine phosphate and ATP rephosporylation. Creatine supplementation in the under 18 population has not received a great deal of attention, especially in regards to sports/exercise performance. Brain creatine deficiency resulting from ineffective crea T1 has been shown not to be effectively treated with oral creatine supplementation . Patients have been supplemented with 40 g while in healthy adults positive results have been reported with around 20 g per day . Cognitive processing hindered due to sleep deprivation and natural impairment due to aging can be improved by creatine supplementation. Learn how including high-volume, low-calorie foods can aid with weight loss and hunger. Read our tips on how to build a balanced weight loss approach that includes occasional fast food. Although fast food is convenient, it tends to be high in calories—which may impact your weight loss goals. Keep reading to learn more about this injectable medication and the expected weight loss timeline. Although this study did not directly measure weight loss, gaining more muscle can help support long-term weight management. One study focused on the effects of Creatine combined with resistance training, such as weightlifting or squats, in individuals aiming to build muscle. Explore benefits and success stories to start your weight loss journey with Spatz3 today. Incorporating creatine into the diet can help speed up the weight loss process. While trying to understand if creatine for weight loss works, it is essential to incorporate it into your weight loss plans. If you’re mostly doing low-impact workouts or focusing on long walks and yoga, you may not notice the muscle-building benefits in the same way as someone who’s doing resistance workouts. Over time, it can help you lift more, recover faster between sets, and build more lean muscle. “It’s great for performance during workouts that involve a small handful of reps,” Roussell says. Once those habits are established, creatine may be a helpful way to enhance your progress. “That means more calories burned during workouts and more lean mass to support your metabolism,” he says. Creatine supplementation provides athletes with a boost in energy levels, enabling them to engage in more intense and prolonged workouts. However, this type of weight gain is often desirable, especially for individuals seeking to improve their physique or enhance athletic performance. While water weight gain can initially be concerning, it's important to recognize that this effect is transient. It is also advised that you drink plenty of water while taking creatine, as it can easily dehydrate you.Creatine does not directly burn fat or magically shed pounds.Creatine can cause a temporary increase in total body weight due to increased water retention within muscle cells, not due to fat gain or superficial bloating.If you are a Mayo Clinic patient, we will only use your protected health information as outlined in our Notice of Privacy Practices.Those with existing kidney conditions should refrain from Creatine supplementation.Additionally, factors such as age, sex, and training status can influence the effectiveness of creatine supplementation on fat loss.One of the most popular supplements in the fitness world is creatine. But, as you keep taking creatine, you might see more muscle mass. It can also help increase muscle mass over time. Whether worried about “is creatine water weight” or wanting to build muscle, creatine is useful when used right. Stopping creatine leads to water loss, causing weight to drop back to normal. Long-term studies show that weight changes are mostly due to muscle growth, not water. A study published in the Journal of Medicinal Food found that participants who consumed grapefruit before meals lost more weight than those who did not. Despite its long-standing popularity, there is no scientific evidence to support the claim that grapefruit has a unique fat-burning enzyme. The diet typically lasts 7 to 12 days and emphasizes high-protein meals with grapefruit or grapefruit juice consumed before or during each meal. The Grapefruit Diet, also known as the Hollywood Diet, dates back to the 1930s and promotes the idea that grapefruit contains a special enzyme that helps burn fat. This is likely due to grapefruit’s fiber and water content, which help promote satiety and reduce calorie intake during meals. Improved Exercise Performance When creatine supplementation is combined with heavy resistance training, muscle insulin like growth factor (IGF-1) concentration has been shown to increase. The majority of studies focusing on creatine supplementation report an increase in the body’s’ creatine pool 15-17. More recent research suggests that creatine supplementation in amounts of 0.1 g/kg of body weight combined with resistance training improves training adaptations at a cellular and sub-cellular level. The majority of studies have focused on the effects of creatine monohydrate on performance and health; however, many other forms of creatine exist and are commercially available in the sports nutrition/supplement market. 6. Immune Support A lot of people think creatine causes bloating or masks fat loss progress, but this idea isn’t accurate. This allows you to continue challenging your muscles, which signals your body to hold onto lean tissue rather than break it down. Creatine supplementation helps maintain strength, power, and training quality while dieting. This can lower your muscle mass and affect your resting metabolic rate. When you’re in a calorie deficit, your body may break down muscle for energy. If you've ever meandered through the labyrinthine aisles of a health supplement store, you know the ... Focus on a balanced diet rich in protein, healthy fats, and complex carbohydrates, and avoid processed foods high in sugar and unhealthy fats. Creatine’s benefits are most pronounced when combined with strength or resistance training. Drink plenty of water throughout the day, especially during the initial phase when water retention is at its highest. It’s important to remember that this is not fat gain and won’t interfere with fat loss efforts. Oats have other health benefits as well, like lowering cholesterol. Berberine is a natural health product that can improve several areas of your metabolic health. Explore potential reasons, plateaus, and personalized solutions for successful weight management. Learn about the best foods to eat on Mounjaro to support a healthy metabolism and improve blood sugar control. Learn about common causes and tips for managing weight fluctuations. Does creatine help you lose weight? Fransen et al. used a large dose of creatine supplementation (20 g per day) for a short duration of seven days. It was found that the muscle strength following bench rows increased in the creatine group when compared to the placebo control group (p ≤ 0.05) . In both of these trials, creatine had a positive effect (i.e., an increase) on muscle strength when compared to the placebo control group (Table 1). Studies show that it's safe for healthy adults to use creatine for a short or long time. Water is drawn into muscle tissue, away from other parts of the body. ATP stores and moves energy in the body's cells. This is how it helps with long-term muscle gain. Creatine might help with muscle protein synthesis, which is good for muscle growth, when used with workouts. The maintenance phase has a slower, more stable water retention. Then, a maintenance phase with a lower dose keeps muscle cells full. The loading phase involves a high dose for 5-7 days. We meticulously design our formulations with absorption in mind, understanding that a supplement is only as good as what your body can genuinely use. However, the truth is that the effectiveness of a supplement hinges almost entirely on its bioavailability—how well your body can actually absorb and utilize the nutrients you take. It’s a common misconception that all supplements work the same simply because they contain a particular ingredient. When you successfully build muscle, you're essentially turning your body into a more efficient calorie-burning machine, even when you're not exercising. Research shows that the first 5 to 7 days of creatine use lead to water retention. This is important for understanding how creatine affects body weight. It’s key to know the difference between water weight and actual muscle gain when talking about weight. Looking at creatine’s long-term effects on body composition is important. You can take creatine at any time of day, but some research has suggested that the best time might be after a workout to get the most benefits .During the loading phase, you consume a higher dosage of creatine for a short period.Many people take creatine to build muscular endurance, increase muscle growth, and as a form of sports nutrition.Dedicated to quality and zero hidden or artificial ingredients, Transparent Labs has mastered the art of supplements.This phosphocreatine then helps to regenerate ATP more quickly during intense physical activity. After all, the supplement has become a staple in the fitness community for a reason. All packages are shipped on business days. The focus should be on overall health and well-being, not solely on the number on the scale. Is creatine safe for long-term use? This increases the amount of creatine phosphate in the muscle, which serves as a reserve of high-energy phosphate that is used to rapidly convert adenosine diphosphate (ADP) back to adenosine triphosphate (ATP). As for how exactly that works, Gonzalez explains that creatine monohydrate supplementation increases creatine stores in the muscle by 20% to 40%. Reducing body fat but gaining weight via muscle growth is body recomposition, and that’s ultimately what will result in a lean, muscular physique. Put simply, creatine can, in fact, increase your body weight. It’s important to note that there are many factors at play when it comes to weight loss, Zenker says, with energy balance being the major player. By maintaining lean muscle mass on a calorie-restricted diet, creatine may indirectly support fat loss over time. It can lead to increased strength, muscle mass, and performance gains. If you’re already exercising regularly, particularly with strength or resistance training, creatine can be a safe and powerful addition to your weight loss toolbox. You might have heard that it causes weight gain, or maybe you’re curious whether it can actually help you burn fat and lose weight more effectively. If you’re trying to lose weight, you might wonder if creatine is helpful or harmful. Creatine is one of the most popular supplements in the fitness world. However, some may experience mild side effects such as dehydration, stomach discomfort, or muscle cramps. For most people, creatine is a safe supplement. Some people prefer to boost their creatine intake with dietary supplements.In summary, if combined with a solid nutrition plan and efficient exercise strategies, creatine perhaps can play a supporting role in your weight loss journey.Here we explore various studies and evidence related to creatine supplementation and its influence on body composition.The study's findings indicate that combining resistance exercise with creatine supplementation for a minimum of four weeks significantly reduced body fat percentage by 1.19%.This phase involves supplementing with 20 to 25 grams daily, split into 4 or 5 servings (4 to 5 grams per serving).Those with pre-existing kidney conditions should consult their healthcare provider first.But adding creatine can stop them entirely—and even reverse them! Although creatine has not been widely investigated for its effects on endurance exercise performance, there is some evidence to suggest that it may have some ergogenic benefits. A higher training stimulus over time from CrM supplementation results in greater physiological adaptations (i.e., hormonal, increased cell hydration, increased gene expression) that lead to increases in strength and hypertrophy . Although not all studies show that CrM supplementation has an additive effect on adaptations to resistance training compared to training alone, there is substantial evidence to suggest that CrM supplementation is effective for increasing strength and power in both trained and untrained females, without large fluctuations in BW or FFM. Wilborn et al. also recently reported that CrM and whey protein (PRO) supplementation did not enhance training adaptations to an 8-wk split-body strength training program compared to PRO alone in females. It has been suggested that creatine supplementation may increase intramuscular phosphocreatine stores and promote more rapid recovery of adenosine triphosphate levels following exercise, thus allowing users to exercise for longer periods or at higher intensity levels. If you feel like you're hanging onto a lot of water weight due to creatine supplementation, there are a few simple changes you can make to flush it out. In this blog, we'll explore the effects of creatine supplementation, why the scale might be fickle, and what you can do to stay on top of your weight. A calorie deficit is needed to actually lose weight, meaning the calories you consume should be less than the calories expended in your training. How does creatine help with restructuring your body composition? A September 2019 study11 showed this correlation of fat loss in older adults. Although research results are mixed, creatine has been linked to increased brain function in activities such as intelligence tests9 and memory10. It achieves this by rapidly recycling adenosine triphosphate (ATP), which is essentially the energy currency of your cells. Your body produces it from amino acids, and you also get it from certain foods like red meat and fish. Although you may feel “lighter” after many bowel movements, your body composition is unlikely to change. Muscle Preservation During Calorie Deficit Subgroup analyses for creatine supplementation combined with resistance training on upper-body muscle strength compared with placebo supplementation combined with resistance training. Collectively, these studies have suggested that a combination of creatine supplementation and resistance training results in greater gains in muscle strength compared with resistance training and a placebo among older individuals. These studies have focused on the benefits of creatine for older adults, who are more susceptible to muscle mass and strength loss as a result of aging. In this context, several reviews and meta-analyses have investigated the combined effects of creatine supplementation and resistance training—an effective intervention for increasing or maintaining muscle strength—on strength in the older population 11,12. Taking creatine during weight loss may not directly lead to weight loss, as its primary function is to increase muscle strength and endurance. This increased exercise capacity contributes to greater calorie expenditure and muscle building, aiding in fat loss. Instead, creatine increases intramuscular water retention—your muscles simply hold on to more water inside their cells. You’ve probably heard that most people who take their training seriously use creatine supplements to get more jacked and build more muscle. While creatine isn't a direct fat burner, it can indirectly contribute to weight loss in several ways. This is enough to increase creatine stores in the muscles to aid with muscle performance and recovery. When supplementing creatine, it’s common for your muscles to hold more water (12). They also found that creatine supplementation helped retain lean body mass. We're an Australian manufacturer and supplier of high quality sports supplements. Get more free nutrition tips and expert guidance to strengthen your body and mind. Both options have been shown to saturate skeletal muscle with creatine, Shriver said, so it's mainly a matter of preference. You won't catapult yourself to superhero energy, Shriver said, but it can provide enough of a burst to improve performance in what you're doing. By itself, that doesn't cause muscles to bulk up, but it's the effect that can lead to muscle gain, according to Shriver. Creatine pyruvate is creatine attached to pyruvate, the end-product of glycolysis, which is the energy pathway in the body that converts glucose (sugar) into pyruvate.Early research reported that CrM administered in a caffeinated beverage significantly augmented muscle creatine content , and the independent pharmacokinetic properties of creatine and caffeine do not appear to be altered when consumed together .By supporting muscle growth, creatine helps raise your resting metabolic rate over time.These may include muscle cramps, dehydration, diarrhea, nausea, and even seizures.Put the brakes on muscle and bone loss, and related research shows you could double your odds of staying strong, active and independent well into your 80s and even 90s.It is always prudent to consult a healthcare professional before starting any new supplement, especially if you have underlying health conditions or are taking medications.These increased stores will then help create energy throughout our workouts allowing us to workout intensely for longer.If you’re on a weight loss journey and wondering whether creatine can be a helpful addition to your regimen, you’re not alone.In that case, creatine may be a supplement worth considering – especially when combined with sensible dieting and exercise habits. Overall Muscle Health But, there are pros and cons to the creatine weight loss approach. Creatine can play a role in weight loss, and some people have experienced significant results when using creatine to support a weight loss-focused fitness journey. Taking creatine for weight loss shows great promise as a weight management strategy. Creatine should be seen as a supplement to support your overall efforts, not as a primary method for weight loss. Staying consistent with both creatine supplementation and following a healthy lifestyle is the key seeing results. Bucked Up provides a wide range of creatine options, from pure monohydrate to convenient gummies and advanced Six Point blends. A 20-gram daily protocol for 5-7 days speeds tissue saturation and can deliver noticeable gains in memory, focus, and mental resilience much sooner than standard dosing alone. Studies report better memory, attention, and processing speed with loading doses, along with less mental fatigue and stronger stress resilience. Emerging research suggests creatine may ease brain fog and support attention. Many women pursuing wellness goals often encounter a barrage of information about supplements promising quick fixes for weight loss. It helps you train harder, build more muscle, and can help prevent muscle loss during a calorie deficit, all of which indirectly support fat loss and a healthier body composition. When your muscles become saturated with creatine, they also draw in more water, leading to an increase in intracellular fluid volume. Before we can address whether creatine supports weight loss, it's essential to understand what creatine is and how it functions within your body. In this comprehensive guide, we'll dive deep into the science behind creatine, clarifying its true impact on body composition and whether it can genuinely support your weight loss goals. 'Research has shown that creatine supplementation may reduce markers of muscle damage (like creatine kinase) and inflammation after intense training,' says Stangland. That idea is based on old research, and recent studies—on men—suggests that this isn’t the case. If you’re interested in taking creatine, talk with your clinician—you two can discuss whether it fits in with your care plan. And remember that despite the benefits of creatine, if you don’t feel great taking it and the above hacks don’t help, it’s OK not to take it. Correct dosing and strong hydration prevent most issues linked to creatine loading. Users who experience ongoing bloating may benefit from creatine HCl products or Bucked Up’s gummy formats, which many people find easier to digest. Continue the loading phase for the full 5-7 days, even if you notice early benefits, to support complete tissue saturation. Competitive athletes who want both strength and cognitive benefits often stay with the full 20-gram loading dose. Cognitive benefits typically emerge after four to six weeks of consistent supplementation, with loading protocols potentially accelerating this timeline. But can undereating contribute to weight gain? Journal of exercise nutrition & biochemistry, 20(4), 1–12. The best approach to losing fat is to follow a nutrition plan created by a registered dietitian. Instead, focus on areas of your health you can influence, such as your food choices and level of physical activity. If you need help losing weight, you can book an appointment with a registered dietitian. Bucked Up offers creatine formulations designed to support both mental and physical performance. Vegetarians and older adults often have lower baseline creatine levels, so they may see larger cognitive improvements from supplementation. Creatine supplementation raises brain phosphocreatine stores, which helps regenerate ATP quickly during demanding cognitive work. Higher brain energy availability supports better performance during complex mental tasks. This higher intake rapidly saturates muscle and brain phosphocreatine stores, often reaching maximum levels in about one week. However, if you have any pre-existing kidney conditions or are taking medications, it is crucial to consult your healthcare provider before using creatine. By embracing a holistic and patient approach, you can leverage creatine to support your journey toward a healthier, more resilient you. At Cymbiotika, we understand that true wellness is multifaceted, and optimal health goes beyond just one supplement. Always follow the label recommendations for any supplement and consider starting with a lower dose to see how your body responds. But it might be the single most valuable supplement you can take during a cut—just not for the reasons you'd expect. They drop it right when they need it most—during a calorie deficit when preserving hard-earned muscle becomes critical. Our comments section is a place where readers can engage in healthy, productive, lively, and respectful discussions. To be sure you get plenty, use a free app like MyFitnessPal and aim for about 100 grams of protein throughout the day. Creatine, a naturally occurring compound found in meat and fish, primarily acts as an energy source for muscle cells. Before addressing broader trends, let's examine how creatine interacts with the body at a cellular level. Just be sure to stay within recommended doses and drink enough water daily to support your body’s recovery and hydration. We empower our community to make informed choices, understanding that not all supplements are created equal. Losing muscle can be counterproductive, as muscle tissue is more metabolically active than fat tissue. Creatine is a naturally occurring compound found in your muscles and brain. Many of us embarking on a wellness journey often find ourselves questioning every supplement, every food choice, and every exercise. You can eat dessert every day and still lose weight by choosing nutrient-dense ingredients, eating mindfully, and having a flexible diet plan. But you also get creatine from foods. It's possible creatine may have even more benefit for women than for men. Women normally have lesser creatine than men. No matter which supplement you try, it's a good idea to check with your doctor first. But the results didn't support that it worked any better or had fewer side effects. To be clear, holding onto water can be due to a variety of factors and taking a creatine supplement does not automatically mean you will experience water weight. So, you could technically lose fat, gain muscle, maybe even drop a clothing size, and see your body weight go up. What may initially seem like fat gain is actually the most common adverse effect of taking creatine—water weight. First, because they have few food sources, vegetarians usually have lower baseline creatine levels.10 Second, they might thus benefit more from supplements in performance terms. Furthermore, creatine supplementation does not increase symptoms nor negatively affect hydration or thermoregulation status of athletes exercising in the heat 83,84.Though creatine supplements are still not cleared by the FDA, they are widely used and generally considered safe.The theory that creatine supplementation increases fat mass is a concern amongst exercising individuals, possibly because some experience a gain in body mass from creatine supplementation.High-dose creatine protocols of grams per day can quickly increase brain creatine and phosphocreatine levels.Ling et al. also reported that cognition on some tasks was improved with creatine ethyl ester supplementation (5 g/day for 15 days).A lifelong competitive athlete, she's fascinated by how the human body responds to food and movement.Depending on our starting point, using creatine, and working out may result in some muscle gain.‘But when it comes to creatine, it’s nearly impossible to reach the optimal 3g to 5g daily intake through diet alone. It serves as a source of energy in your body during muscle contraction. That said, creatine may have more of an impact on body weight and composition than you think. It’s not an uncommon question given creatine’s reputation as a powerful supplement for strength athletes. This allows you to perform intense exercises, including running or weightlifting, with high intensity, leading to increased calorie burn and promoting fat loss .Moreover, increasing availability of creatine in tissue may enhance cellular metabolism and thereby lessen the severity of injury and/or disease conditions, particularly when oxygen availability is compromised.Combine both.At The Fix Gym, we help our clients build meal plans that incorporate both protein and creatine, strategically.“Our bodies naturally make creatine from amino acids,” Ansari explains.Thus, although more research is needed, it can be reasonably concluded based on available literature that creatine supplementation, particularly when combined with resistance training, can promote gains in strength and help maintain or increase muscle mass and bone density in older individuals.Despite the potential drawbacks, there are some benefits to taking creatine during weight loss.Primarily synthesized in your liver, kidneys, and pancreas, about 95% of the body's creatine stores are found in your skeletal muscles, with smaller amounts in the brain, heart, and other tissues.It's important that people continue to make lifestyle changes to help their weight loss, such as eating right and exercising.The more lean muscle mass you have, the higher your basal metabolic rate (BMR) tends to be. That being said, many experts warn against combining alcohol with creatine. During this phase, they may take 20g each day (split into four doses of five grams each) before dropping to the daily maintenance dose of three to five grams. Most people only need three to five grams of creatine daily, which is about one teaspoon. There’s also a risk that creatine could cause problems in people with certain underlying conditions. On the other hand, it has to be noted that 30g of creatine daily for five years is atypical for the general population and is more relevant to athletes. Phosphocreatine then helps create adenosine triphosphate (ATP). Other forms of creatine don’t appear to have these benefits. Men and women report benefits to using creatine. Your body produces the other half naturally in your liver, kidneys and pancreas. What if all these years you’ve been thinking that one of the most science-backed and beneficial supplements available is just for bodybuilders looking to bulk up?Generally, it’s recommended to take several “loading doses” of creatine before starting a daily maintenance dose.This is why drinking plenty of water when cutting is essential.Also, if you’ve heard that little rumor about creatine damaging your kidneys, don't be worried.As noted below, there is also evidence that creatine supplementation may maintain energy availability during brain ischemia and reduce stroke-related damage.Thus, some have hypothesized that CrM and caffeine may result in synergistic effects.However, building up creatine levels in your muscles may take longer. If the scale lies during a creatine cut, how do you know if you're actually making progress? For those focused on maintaining muscle with higher protein needs, the High Protein Meal Plan delivers 35+ grams of protein per meal. Fat loss requires a calorie deficit—period. There are conflicting studies about this form of creatine.Any weight gain is usually from water or muscle.If you have followed the diet and exercise plan and have not lost at least 5% of your initial body weight within a few months, continuing the drug may be of little benefit.Extensive research has shown that creatine supplementation is safe for healthy adults with normal kidney function when taken at recommended doses.When choosing a creatine supplement, prioritize reputable brands that provide clear ingredient lists and adhere to rigorous quality standards.Results across in vitro and rodent studies indicate that creatine metabolism plays an important role in fat bioenergetics, and creatine supplementation positively influences energy expenditure.It supports muscle mass, which increases resting metabolic rate, helping you burn more calories and reduce body fat over time. Anabolic steroids are drugs that athletes take to boost their strength and add muscle. Learn how these drugs work and how they can have effects on your health. Download the free NHS Weight Loss Plan to help you start healthier eating habits, be more active, and start losing weight. Muscle Mass vs. Body Fat What it does is help your muscles work more efficiently and retain water inside the muscle cells. It supports muscle preservation during a calorie deficit, helps you maintain strength, and improves workout performance. But fat loss doesn’t always happen evenly across the body. This process also increases local metabolic activity, helping your body burn more energy in the treated area. A vacuum suction massage follows, helping your body drain the broken-down fat through lymphatic circulation. By enhancing workout intensity and muscle recovery and aiding in calorie burning creatine may benefit weight loss efforts. 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. Before embarking on a creatine for weight loss regimen, it's important to consult with a healthcare professional, especially if you have any underlying health conditions or concerns. There's some evidence creatine can lower triglyceride levels in your blood if they're too high. In one study, teenage swimmers performed better after taking creatine. Of those studies, a few have suggested a positive effect, but the overall evidence is mixed. When choosing the best creatine, prioritize quality, purity, and form to ensure you receive the maximum benefits with minimal side effects.Also, remember that like all dietary supplements and diets, it’s not a magic bullet.Essentially, maximising muscle retention will make our fat loss endeavour that little bit easier as throughout the day we can burn calories at an elevated rate.This means that even at rest, muscle tissue burns more calories than fat tissue.Also, this improved performance will give you faster results and increase motivation to stick with your exercise routine, which is critical for long-term weight loss success.Some people notice mild bloating, but it’s often temporary and water-based.If you are trying to lose weight or decrease body fat percentage, this comes down to eating at a calorie deficit and energy expenditure (i.e. burning more calories than you eat) .It has been speculated that the potential growth-promoting effect that creatine exerts on skeletal muscle could be very useful in situations in which anabolic activity is suppressed, such as wasting diseases . Practical Applications: How to Optimize Creatine’s Effects However, it’s essential to remember that weight loss ultimately comes down to a caloric deficit. This can be especially helpful during a weight loss phase, as you’ll be able to push yourself harder and get more out of your workouts. Let’s face it – weight loss can be tough, especially when you’re not seeing the results you want. When you’re on a calorie-restricted diet, your body is more likely to break down muscle tissue for energy. So, if the weight gain from creatine is mostly water retention, why does it matter? These sources provide creatine in the form of creatine phosphate, which is utilised by the muscles for quick energy during high-intensity activities.Your body needs to replace 1 to 3 grams of creatine per day, which can be achieved through diet or supplements.This way, you can enjoy creatine’s benefits without the downsides like bloating.That makes it a helpful supplement for people who are trying to lose fat, stay strong, and look more toned.Both options have been shown to saturate skeletal muscle with creatine, Shriver said, so it's mainly a matter of preference.A comprehensive 2024 meta-analysis demonstrates that creatine supplementation significantly improves memory, attention, and processing speed in adults aged years.Loading phases may cause more noticeable initial water retention; a steady 3-5g daily approach minimizes this effect.Creatine isn’t just a great muscle growth supplement. When creatine in your body is broken down, it makes creatinine. It's always a good idea to talk to your doctor before taking any supplements. You'll find it in your muscles. Unfortunately, this often leads to loss of muscle mass and strength, which would be counterproductive in older individuals. The role of creatine supplementation during resistance training in sarcopenic populations will be discussed in more detail in this paper series on aging, sarcopenia, and bone health. A number of nutritional and exercise interventions have been suggested to counteract sarcopenia in older individuals, including creatine supplementation during resistance training 12,14. Most creatine research initially focused on creatine’s role in exercise performance, training adaptations, and safety in untrained and trained healthy individuals . Creatine supplements are usually pretty safe if you’re taking them on a short-term basis and at the recommended dose. Also, remember that like all dietary supplements and diets, it’s not a magic bullet. This can make workouts more effective, and over time, can improve strength, power and overall athletic performance. It’s important to watch your whole supplement plan and adjust it to reach your fitness goals. Always talk to a healthcare professional to find the right amount for you. A common approach is to take 20 grams a day for 5-7 days, then 3-5 grams a day after. Well, if it's mostly muscle gain, you might see more definition. First, we want to highlight that these are three different things.So, how do you know which was the cause of your (supposed) weight gain? This is especially common when you first start supplementing and even more so during the loading phase—more on that in a minute! Creatine plays a vital role in the metabolism of energy in almost all of your tissues. Creatine is a naturally occurring amino compound that the body creates from the amino acids methionine, glycine and arginine. Since creatine supplementation has been shown to improve cellular bioenergetics during ischemic conditions and possess neuroprotective properties, there has been interest in creatine use during pregnancy to promote neural development and reduce complications resulting from birth asphyxia 7,277,278,279,280,281,282,283,284,285. Although more research is needed, there is evidence that creatine supplementation prior to and following injury may reduce immobilization-related atrophy and/or enhance rehabilitative outcomes in a number of populations. Collectively, these findings suggest that prophylactic creatine supplementation may reduce the severity of brain ischemia and therefore may have some therapeutic benefits in individuals at risk to stroke 8,21,197. Furthermore, DGC has previously served as the Chief Scientific Officer for a company that sells creatine products. In addition, DGC serves on the Scientific Advisory Board for Alzchem (a company which manufactures creatine) and the editorial review board for the Journal of the International Society of Sports Nutrition and is a sports science advisor to the ISSN. JA is Chief Executive Officer of the ISSN, an academic non-profit that receives support and/or sponsorship from companies that manufacture and/or sell creatine or creatine-containing products. Common side effects include weight gain, stomach pain, diarrhea, and possible muscle cramps. Take the weight loss quiz to understand your next steps and reach your goals. A meta-analysis reviewed 19 studies and found that people over 50 lost 0.5kg after 7-52 weeks while taking creatine and completing resistance exercise routines. Frequent weight fluctuations throughout your weight loss journey can be frustrating and confusing, but they are expected. Females have been reported to have lower levels of creatine in the brain (frontal lobe) . This may be more important if the female is vegetarian, or unable to consume meat due to nausea or taste preferences (i.e. meat contains about 0.7 g of creatine/6 oz serving ;). Creatine kinetics may vary between healthy males and females .