You might want to consider taking creatine if you’re interested in enhancing your athletic performance. If you’re trying to trim down but aren’t sure if creatine pills are healthy or safe, consider this:
There is a significant difference between losing weight and losing body fat. This is a common blunder among those who are attempting to get in shape; they think that when someone says they want to “drop weight,” they actually mean that they want to reduce their whole body fat percentage, rather than just their overall weight.
We can help anyone who wants to be in shape, whether they are athletes, want to build muscle, or just want to be healthier overall.
Learn the fundamentals of creatine supplementation, including how it effects weight loss, how much to take, when to take it, and the different forms available, all in this comprehensive essay. We’ll lay out the potential drawbacks and benefits, so you can make a smarter choice depending on your priorities.
Related: Best Protein Powder For Weight Loss
Does creatine aid with weight loss? Come on, let’s talk about it!
Yes creatine is also effective in weight loss as it can help you build lean muscle mass. Especially in cutting phase.
Explain the role of creatine in the body.
Muscle tissue stores creatine, a nitrogenous amino acid. It is found naturally in the human body, as well as in fish and beef. Creatine pills, a common type of “all-in-one,” are often taken to boost the body’s natural ability to generate energy rapidly.
The Varied Forms of Creatine
Creatine comes in a variety of forms, similar to how there are numerous varieties of proteins and carbs. We’ll go over the most prevalent ones, along with their advantages and disadvantages, below.
Monohydrate of Creatine
Creatine monohydrate is among the most widely used supplements, but it needs to be taken on a daily basis at a dosage of about 5g for it to be effective. Some people find it most effective to take creatine before they work out, while others find it most beneficial to take it after.
Healthline.com states that numerous studies have been conducted on the benefits and risks of long-term creatine consumption. High-dose and long-term users have had no serious side effects (2-5 years).
Unwanted weight gain is one of the rare negative effects patients face. Weight gain is not necessarily undesirable, though, because creatine use leads to increased water retention and muscular mass. Realize that how you feel and whether or not you are taking good care of yourself are more significant than the number you see on the scale.
Ethyl Ester of Creatine
Ethyl ester creatine has a lower recommended daily intake than other forms of creatine (around 2–3g). With an extra ester molecule linked, this creatine supplement is better absorbed by the body.
Users of this kind of creatine often argue that it is superior since it is more concentrated.
Since the molecules in this monohydrate form have been micronized, or broken up into smaller pieces, they are absorbed more quickly by the body. Some people report feeling less stomach pain as a result of doing this.
Does Creatine Cause Weight Gain?
People have complained that they gained weight and felt puffy or bloated after beginning oral creatine. Creatine can lead to some water weight gain, but it’s probably not fat.Ignore the digits on the scale; they could be changed in a number of ways.
Water Put on the Pounds
- Extra water weight is a common side effect of taking creatine, often called fluid retention. Creatine induces water retention in muscles, which can manifest as abdominal, limb, or generalised puffiness.
- Water weight gain or increased muscular fluid retention typically causes users of oral creatine to put on 2 to 5 pounds within the first week of use.
- Boosting your water consumption can help you retain less fluid. It seems contradictory, but drinking more water will actually help you retain less fluid by making you urinate more frequently.
- A decrease in salt consumption is another strategy for avoiding water weight gain. Fresh fruit and veggies are a great way to cut down on sodium. The maximum daily sodium intake for a healthy adult is 2,300 milligrammes.
- You might want to cut back on your carb intake as well. Carbohydrates are essential for energy, but they also make you retain water. Eat no more than 225–325 grammes of carbs daily.
Growth in Muscle Mass
Creatine supplements are quite effective for achieving these goals. The scale may go up if you’re trying to gain muscle, but that’s to be expected.
What really matters is how you feel physically, not what the scale says. Getting in shape usually implies a desire to alter one’s appearance. Even though it may take some time to tone your muscles and body, you will eventually see progress.
Muscle mass is unrelated to weight gain.
Most people worry that they will become overweight if they gain weight. As we’ve discussed in previous articles, being in a calorie deficit—burning more calories than you take in—is necessary for weight loss.
Approximately 5 grammes (g) of creatine powder has almost no calories. If you’re active and eat well, using oral creatine on a daily basis is safe.Consult your physician if you’re unsure of which nutritional supplements might be best for you.