Creatine is widely recognized for enhancing energy reserves and boosting athletic performance. However, its role in weight loss has piqued the curiosity of many. A common side effect is gaining some water weight. If you aim to manage or lose weight while benefiting from creatine, continue reading for more insights.
Creatine And Weight Change
Creatine is an amino acid that fuels our cells and aids in muscle development. Many athletes and fitness enthusiasts take creatine to boost their performance and reshape their physique.
If you notice a weight increase after starting creatine, there’s no cause for alarm. This is quite typical. As creatine promotes muscle growth, a rise in weight is often expected. Additionally, creatine can lead to water retention, which might also contribute to the weight increase. Thus, it’s not typically considered a purely weight loss supplement.
Can I Use Creatine for Weight Loss?
In the immediate aftermath of starting creatine, you might see a slight weight increase. Typically, individuals report a gain of about 2-4.5 lbs in the initial week, as noted by the Journal of the International Society of Sports Nutrition. However, this jump is largely attributed to water retention.
Another factor to consider is muscle mass. While gaining muscle may lead to increased weight on the scale, it’s vital to understand this isn’t due to fat accumulation. You may observe subtle changes in your physique due to enhanced muscle growth and water retention.
Conversely, if your objective is weight loss through amplified exercise, creatine can be an ally by optimizing your athletic output. However, it’s essential to underscore that creatine isn’t primarily a weight loss supplement.
What Is the Best Creatine for Weight Loss and Muscle Gain?
Looking for the ideal creatine supplement to support weight loss and muscle growth? We recommend:
Transparent Labs Creatine HMB
- Creatine per Serving: 5 grams (5,000 milligrams)
- Certifications: Third-party tested
- NSF Certified: No
- Flavor Options: Unflavored, Sour Grape, Peach Mango, Fruit Punch, Watermelon, Black Cherry, Blue Raspberry, Orange, Tropical Punch, Hawaiian Splash, and Strawberry Lemonade.
- Price per Container: $1.67 or $1.50
Highlights:
- Ingredients: Transparent Labs Creatine HMB has 5,000 mg of creatine, 1.5 grams of HMB, and a small amount of vitamin D.
- Creatine Monohydrate for weight loss: This is a popular type of creatine that helps with strength, muscle growth, and lasting longer in workouts.
- HMB: This helps keep muscles safe, especially during hard workouts or when losing weight fast. The mix has the right amount of both creatine and HMB.
- BioPerine: This comes from black pepper. It helps the body take in good stuff like vitamins better.
Note: The sweetened versions use stevia, which might not align with everyone’s taste preference.
Which Supplement Is More Effective for Weight Loss?
When it comes to weight loss, a variety of supplements claim to provide results. Let’s delve into a comparison of some of these supplements to determine their effectiveness:
L-carnitine Vs Creatine for Weight Loss
L-carnitine is better for weight loss than creatine. It helps burn fat by turning it into energy. Creatine is more for building muscles. People taking l-carnitine lost more weight than those on creatine. But, using l-carnitine with a good diet and regular workouts gives the best results.
Glutamine Vs Creatine for Weight Loss
For losing weight, glutamine might be better than creatine. It helps control hunger and cuts down on sugar cravings, making you eat less. Creatine doesn’t directly help in weight loss but helps in building muscles, which can help burn more calories. Using both glutamine and creatine with a good diet can help lose fat better.
BCAA Vs Creatine for Weight Loss
BCAAs are better than creatine for weight loss. They help save muscles when you’re dieting and can help burn more fat. Creatine might not save muscles as well when eating fewer calories. BCAAs also help control hunger. It’s good to mix BCAAs with exercises like running and eat more protein for the best weight loss.
Whey Vs Creatine for Weight Loss
For weight loss, whey protein is better than creatine. It’s low in calories, helps keep muscles when dieting, and keeps you full. Creatine doesn’t help much in losing fat. But, using whey protein before and after workouts, along with creatine, can help grow muscles and burn fat if you’re on a weight loss plan.
Creatine Side Effects
Extensive research on creatine shows that it’s safe to use when taken in the recommended doses. The National Institutes of Health states that creatine supplements are likely safe for most individuals when taken in appropriate amounts. UMMC has said that using 20 to 25 grams for a week is safe. However, there are some things to think about:
- Kidneys and Liver: Creatine can make more creatinine in the urine, but it’s not proven to hurt the kidneys. If you have kidney or liver problems already, be careful and drink a lot of water.
- Making Creatine Naturally: There’s no proof that using creatine stops your body from making its own. Some people choose to take breaks from using it, just to be safe.
- Stomach Issues: Some people might feel sick or have an upset stomach. This can happen if the creatine doesn’t mix well in the stomach.
- Muscle Problems: Some people say they get muscle problems from creatine, but studies don’t really support this.
- Cramps: Creatine can pull water into muscles, which might cause cramps if you don’t drink enough water. But, research doesn’t show that well-hydrated people get more cramps from it.
- Getting Thirsty and Hot: Some think creatine can make you more thirsty and heat-sensitive. This isn’t proven, but it’s good to drink a lot of water when using it.
- Gaining Weight: Creatine can make you gain weight, which might be good or bad depending on your goals.
Tips To Use Creatine for Weight Loss
Creatine can aid in muscle growth and, when combined with exercise, may also support weight loss. Here’s how to use creatine for weight loss:
- Do Hard Workouts: Use weights and always push your muscles. Creatine will give you more energy for these exercises.
- Balanced Diet: Good food helps muscles grow and burns fat.
- Eat Foods with Fiber: Fiber-rich foods help you feel full, so you eat less snacks.
- Burn More Calories Than You Eat: To lose weight, use more calories than you take in. Watch your food and be active.
- Take Creatine Regularly: Take creatine every day for the best results.
- Consistent Creatine Intake: The McKinley Health Center suggests starting with 20-25 grams of creatine each day for a week. After that, take 3-5 grams every day.
Should I take creatine pre or post workout for weight loss?
According to a study published in the Medicine and Science in Sport and Exercise journal, for optimal results, creatine should be taken either immediately before or right after a workout.
How does creatine interact with other drugs?
Discuss creatine use with a doctor before starting, especially if on medications affecting liver, kidney, or blood sugar. Avoid if pregnant, nursing, or with serious conditions like heart disease or cancer.
Is creatine safe for teenagers wanting to lose weight?
Teenagers typically don’t need creatine. It’s safest after 18 once muscles fully develop. Teens should prioritize a healthy diet, cardio, strength training, and overall lifestyle.
Does creatine expire and go bad over time?
Yes, like most supplements, creatine expires in 1-2 years based on its form. Store in a cool, dry place to extend its shelf life. Expired creatine might lose potency but should remain safe to consume.
To wrap up, creatine is mainly known for its energy-boosting and performance-enhancing benefits. But its possible role in weight control is gaining attention. Many are curious about how creatine might cause weight gain, mostly because of water, and its role in building muscles. It may not directly help lose a lot of weight, but it’s great for muscle growth. If you’re considering creatine for weight loss, it’s essential to understand its mechanism and integrate it with other weight loss strategies. Creatine isn’t a magic fix, but it’s an important tool for fitness. Have you seen changes in your weight or how you perform in sports? Tell us about it! And for more on staying fit, check out more posts from Bodyfitnt.
Source:
jissn.biomedcentral.com
Born on July 26, 1960, Professor Tim Olds is a leading authority in the field of health sciences, focusing on exercise science, nutrition, and well-being. As the Bradley Distinguished Professor at the University of South Australia, his research offers pivotal insights into the effects of physical activity, diet, and lifestyle on health outcomes for both men and women.
Having completed two PhDs, one in French Studies and the other in exercise science, Professor Olds has uniquely blended his academic background to explore the multifaceted connections between human behavior, physical fitness, and nutrition. His work in mathematical modeling of cycling performance, anthropometry, and trends in fitness and fatness has informed strategies for weight management and healthy living.
Professor Olds served as the Project Director for the Australian National Nutrition and Physical Activity Survey, examining how diet and physical activity influence health on a national scale. His work on the ADAPT Project, focusing on 3D anthropometry, further showcased his innovative approach to understanding human physicality.
With numerous influential publications, Professor Olds has contributed substantially to the public’s understanding of diet, weight loss, and personalized fitness strategies. His findings have been instrumental in shaping health policies and behavioral change programs aimed at improving individual and community wellness.
From exploring women’s health concerns to understanding men’s fitness needs, Professor Olds’s research transcends gender barriers and offers a comprehensive view of the role of exercise and nutrition in enhancing life quality. His enduring commitment to health education and advocacy continues to inspire people to make informed decisions for a balanced and healthy life.
Professor Tim Olds’s trailblazing work stands as a vital resource for anyone interested in embracing a healthier lifestyle, understanding the science of physical activity, or pursuing effective strategies for diet and weight loss. His academic excellence and practical wisdom make him an essential voice in the ongoing conversation about health and well-being in the modern world.
PUBLISHED ARTICLES
- Olds, T. (2012). Evidence for a Sugars-to-Mental Health Pipeline. Atherosclerosis Supplements, 13(4), 29-30.
- Olds, T., Maher, C., & Zumin, S. (2011). The evolution of screen time: What’s next? Journal of Physical Activity and Health, 8(2), 236-244.
- Olds, T., Ferrar, K., Schranz, N., & Maher, C. (2013). Obese adolescents are less active than their normal‐weight peers, but wherein lies the difference? Journal of Adolescent Health, 53(6), 768-774.
- Olds, T., Maher, C., & Matricciani, L. (2010). Sleep duration or bedtime? Exploring the relationship between sleep habits and weight status and activity patterns. Sleep, 33(12), 1576-1581.
- Olds, T., Ridley, K., & Dollman, J. (2006). Screenieboppers and extreme screenies: The place of screen time in the time budgets of 10–13 year‐old Australian children. Australian and New Zealand Journal of Public Health, 30(2), 137-142.
These published articles reflect Professor Tim Olds’ contributions to various aspects of physical activity, sedentary behavior, and health-related research. They provide insights into the intricate relationship between lifestyle choices and health outcomes