We can take creatine when-xxlnutrition

Creatine is one of the most popular food supplements among athletes. It is often used to develop muscle mass. But did you know that creatine can also help you reduce the fat mass rate? Losing weight with creatine is probably not the first thing you think when you talk about creatine. This is why we will tell you more in the blog. Soon you will know how you can use creatine as dry help and what to consider!

What is creatine?

There is a good possibility that you already know what creatine is and how it works in the body. For athletes who have never used creatine, we would like to explain briefly. Creatine is a natural substance found mainly in our muscle cells. Our body produces creatine from amino acids and we can also get it from food like meat and fish. Creatine powders are popular because they can increase the natural reserves of this substance in the muscles, which improves performance during explosive efforts.

Do you want to know more about creatine? Read our blog: what is creatine?

What do scientific studies say on weight loss with creatine?

The advantages of creatine in bodybuilding have already been widely discussed. But is it wise to take creatine to lose weight? What do scientific studies say about it? Studies on creatine and weight loss are not as numerous as those on muscle growth, but there are indications that creatine can indirectly contribute to the loss of fat. In fact, creatine stimulates muscle growth during explosive strength efforts, which can cause a higher metabolism. In addition, better performance in the gym can lead to more intense training sessions, which in turn can contribute to a higher caloric expense. Therefore, creatine helps to burn fat and therefore weight loss. For example, a scientific study has shown that creatine combined with an intense training program during weight loss has contributed to increasing muscle strength and reducing the mass of body fat [1]. Another study has shown that during weight loss, creatine can increase resistance, which contributes to a better combustion of fats [2].

How to use creatine effectively how to help weight loss?

Do you want to lose weight with creatine? In this case, you shouldn’t do anything special regarding the Use Council. You can take the recommended dose, as you would do during a mass socket phase. You can then take 5 grams of creatine a day with water or another drink (containing carbohydrates). This dose is the same during the rest days and training days. We often talk about a load phase of creatine, during which you take a higher dose during the first week (up to 20 grams per day). This quantity is divided into 4 doses of 5 grams. However, the loading phase of the creatine seems rather obsolete and And no study has proven to be Which really guaranteed better results. In addition to creating creatine, other factors such as diet, training and rest program play an important role in weight loss. We will say more in the following.

What kind of creatine is the most effective for losing weight?

The monohydrate creatine is the most studied and effective form of creatine. It is also the cheapest and most available form. There are other forms such as creatine Ethil Forete and Creatine of Chlorine (HCL), but they do not offer any additional advantage proven for weight loss compared to the creatine monohydrate.

Possible disadvantages of creatine for weight loss

Creatine has many advantages, but is this supplement also disadvantage? When we examine the disadvantages of creatine, we meet several potential side effects. Think about high pressure, kidney lesions and even hair loss. However, scientific studies have shown that these are not side effects related to creatine. What are the possible disadvantages of creatine for weight loss?

One of the main disadvantages of creatine is the risk of water retention in the muscles, which can temporarily cause weight gain. However, this phenomenon is generally temporary and concerns the weight of water more than that of fat. The number on the staircase sometimes provides a distorted image and therefore is not the only element to be monitored. It is better to measure your fat mass rate to get an idea of ​​your body composition. Among other possible side effects, they cite the disturbances or stomach cramps, especially if creatine is not taken with sufficient water and if the dose is greater than 10 grams [3].

Integrate creatine into the diet and the training program during a dry

To lose weight in a healthy way, it is not enough to add creatine to your arsenal of supplements. You must also take into account your diet and increase the caloric expenditure by exercising (additional). How to do the best? First of all, it is important to calculate the number of calories you need every day. Therefore, the intake of calories must be a bit under this figure. Your caloric deficit will generally be 300 to 500 kcal per day. Make sure not to reduce the calorie intake too much, because in this case the body begins to burn the muscles to obtain energy and muscle mass will decrease. Promote a diet rich in protein, with at least 2 grams of protein per kilogram of body weight. Do you want to know exactly how many proteins, carbohydrates and lipids do you have to consume? Read our blog on energy needs and the calculation of macronutrients.

We also recommend drinking more water. During a slimming diet, it is still very useful, because the body can therefore eliminate waste more effectively. We also recommend drinking more water if you take creatine to lose weight, because creatine leads to greater water retention in muscle cells. It is important that training sessions are focused on muscle growth. In this way, promote you the conservation of your muscle mass. So don’t stop suddenly training to make more cardio. Of course, cardio can help you burn more calories, but your elementary diet is the decisive factor in this sense. Let your body burning your muscles to get energy doing too cardio.

The best tips for losing the pouids with creatine

Creatine can be a precious complement during weight loss, mainly due to its advantages for maintaining muscle mass and the improvement of physical performance. Although it is generally associated with weight gain due to water retention, the increase in muscle activity and the conservation of muscle mass can ultimately lead to more efficient and lasting weight loss. Remember that the key to success lies in the combination of a balanced diet and sufficient physical activity. Creatine is not a panacea, but a tool that can help you lose weight.

• Take 5 grams of monohydrate creatine per day.
• Increase water consumption
• Keep a (small) caloric deficit
• Calculate your needs of macronutrients and keep a high protein intake.
• Promote muscle growth during exercise and do not do too cardio.
• Good night sleep

Information sources

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