Is this well-known supplement worth taking when you’re trying to burn fat? And if you’re already taking creatine, should you stop when you’re dieting? Here’s what the research says.
Creatine may be one of the last supplements you think about when it comes to losing body fat. After all, it’s perhaps the most well-known “muscle-building” supplement there is, right? Wouldn’t it just make you get… bigger?
As with most things in the world of fitness nutrition, the answer is more complicated than it seems. So here’s the truth: Creatine doesn’t directly burn fat, and doesn’t burn calories on its own. But supplemental creatine monohydrate is still something that you should keep taking while you’re cutting – and it can indirectly help you have success on a weight-loss plan in some very important ways.
Here’s what you need to know about creatine and weight loss.
Muscle Preservation is As Important as Muscle Growth
Creatine isn’t just a great muscle growth supplement. It’s also a fantastic and research-supported muscle preservation supplement.
What does that mean? If you’re someone who is at risk of muscle loss or atrophy, either from age or from caloric restriction, studies have shown that taking creatine can help you hold onto your existing muscle tissue. How it achieves this isn’t entirely clear, but some studies have concluded that creatine’s well-known ability to draw water into muscle cells ultimately protects them from being catabolized.
But even putting aside the “how,” it’s clear WHY you should prioritize muscle preservation during dieting. Muscle tissue is what helps power you through workouts – and through daily life. It helps to stabilize and protect your sensitive joints, and losing muscle puts you at greater risk of osteoarthritis, falls, and musculoskeletal injuries. This is a big reason why creatine, along with protein, is often recommended to people recovering from injuries.
Is it overkill to be thinking about injuries when the goal is losing weight? Definitely not. Nothing can stop your progress and momentum faster than suffering an injury. And doctors don’t recommend staying in a caloric deficit while you’re recovering from one. In other words: goodbye diet!
More Muscle Mass = More Calories Burned
Need another reason to prioritize muscle and creatine? Here’s a big one: Muscle is what is known as “metabolically active” tissue. This means that the more muscle you’re carrying, the more calories your body burns while you’re resting.
How much of a difference does it make? Every pound of muscle you add helps to burn an extra 6-10 extra calories per day, more or less. That may not sound like a lot, but when you’re dieting, every bit of help matters. And that’s not even taking into account how muscle helps you have more intense and high-quality workouts! Especially when combined with strength training, having this extra muscle can make a difference you can see and feel. A number of studies have suggested that the combo of creatine and resistance training helps people lower both their body fat percentage and body fat mass. More than any number on the scale, that’s what a successful diet is all about.
Recovery: The Secret Ingredient of A Successful Cut
What makes one person’s weight loss journey more successful than someone else’s? Experienced coaches know the answer. It’s consistency and sustainability. If you can stick with your training and nutrition approach for months or years instead of just weeks, you’ll be more successful than someone who can’t. It’s that simple.
Creatine has been shown in numerous studies to boost workout recovery in important and measurable ways, including:
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Reduced muscle damage and soreness
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Shortened recovery time between interval sessions
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Improved lifting performance in the days following tough workouts
These are all “little things” that can make a big difference in whether you’ll have the motivation and energy to keep showing up and working hard over and over again. And that’s what matters most of all!
How to take creatine while losing weight
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Don’t stop taking creatine during a weight-loss phase.
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Stick with a high-quality, patented form of creatine. We recommend German-made Creapure®, which you can find in both SteelFit powdered creatine and SteelFit Creatine Monohydrate Gummies
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Take 5 g daily, either as a powder or as creatine gummies. No high-dose “loading phase” is necessary, and women need the same dose as men.
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Drink adequate water to help keep your muscles hydrated
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Take your creatine whenever it works best for your schedule. But if you take it post-workout, consider using creatine gummies, which contain slightly more carbs to help boost creatine absorption
