Creatine for reduction - is it worth using?

Creatine and slimming - is it worth reaching for creatine for reduction?

Creatine is an organic chemical compound, a popular dietary supplement, which is usually recommended among athletes as a substance conducive to the growth of muscle mass and increasing strength and muscle endurance of the body. However, is the creatine for muscles a good solution also during weight reduction?

The process of weight loss is associated with a caloric deficit, which consists in reducing energy intake below the energy demand of the body. During the reduction of body fat, the human body needs additional support, which results, among others, from the fact that slimming can intensify catabolic processes occurring in the body, and uncontrolled weight reduction can contribute to the breakdown of muscle tissue and weight loss as a result of muscle reduction, not fat.

One of the preparations, which may prove to be a valuable support among people on reduction, is the creatine for mass, which may have the potential to inhibit catabolic processes occurring in the body. The creatine can protect muscle mass from breakdown and limit the reduction of muscle strength during weight loss, and in addition can allow performing more intense workouts. Because the regeneration processes after exercise during weight reduction may occur much slower than among people using a high-energy diet, creatine supplements used by athletes during weight loss can support the regeneration of the body after completing physical activity and facilitate tired muscles return to condition and full efficiency.

Moreover, scientific data suggest that the creatine used to lose fat and maintain muscle mass may affect the concentration of muscle phosphocreatine and also to increase phosphocreatine resynthesis and increase muscle mass and strength, which confirms that the compound can contribute to the protection of muscles during reduction.

Is it gaining weight from creatine?

Many physically active people who are considering using the creatine wonder whether a regularly taken compound can contribute to increasing body fat levels.

Research conducted so far suggests that creatine supplementation does not affect fat mass among athletes, but it may increase non-fat body mass. There are also data that indicate that dietary supplements rich in the creatine in combination with resistance training may contribute to an increase in the percentage reduction of body fat in the human body, but no analysis indicates, for the creatine to increase the content of body fat in the body.

Recommended diet supplements with creatine

What creatine for slimming?

One of the most commonly recommended forms of the creatine is creatine monohydrate, which is a combination of the creatine with a water molecule and is the best studied form and the most available form of the compound. However, there are various types of the creatine available on the market, including creatine citrate, creatine magnesium chelate or creatine pyruvate. When deciding to use the creatine to slim down, it is best to reach for a proven form of the compound, tailored individually to the athlete who works best on the athlete's body.

Among the available forms of the creatine, creatine malate is often recommended, which to a lesser extent than monohydrate can cause water retention in the body, and at the same time is distinguished by excellent bioavailability in the human body. It may also be a good solution to use forms of the creatine, such as hydrochloride or creatine citrate. Remembering that each organism may react a bit differently, the type of the creatine used should be adjusted individually to its body.

Creatine to slim down - how to use?

In order to achieve the desired results and support the athlete's body during weight reduction, the creatine should be used in a thoughtful way, tailored to the athlete's body. It is recommended that the dietary supplement be taken on both training and non-training days, and the daily dose of the compound is divided into several smaller portions taken at certain times of the day. It is also important to regularly use the creatine and not to exceed the recommended amounts of the substance, so as not to lead to side effects.

Creatine to slim down can prevent the breakdown of muscle tissue showing anti-catabolic properties. In combination with an energy deficit and regular training, it can support weight reduction.

Creatine dosage to slim down

There are two known methods of taking the creatine - taking into account the loading phase or systematically taking smaller portions of the dietary supplement. Definitely, more often recommended among slimming people form of taking the compound is regular and systematic supplementation, which involves the use of small portions of the preparation several times during the day.

It is usually recommended to take 1 g of the creatine per 10 kg of body weight every day, which suggests that an athlete whose body weight is 80 kg should take 8 g of the compound per day. However, other data indicate that the dosage of the creatine on reduction may be similar to when increasing muscle mass, and the appropriate portion of the compound for people who weigh 80 kg is 3-4 g/day.

When deciding to use dietary supplements with the creatine during the slimming period, it is worth following the manufacturer's recommendations placed on the packaging of the selected preparation, bearing in mind this, in order not to exceed the recommended portions of the product and at the same time take into account the appropriate hydration in the daily menu.

Creatine - effects after a month

The creatine directly does not contribute to the reduction of body fat and does not affect fat burning, however, due to the protective effect of the compound on muscle tissue, it is worth considering its supplementation during weight loss, to protect muscles from breakdown.

The creatine on reduction, in addition to anti-catabolic activity, can also limit or prevent the reduction of muscle strength during weight loss, which can motivate people who want to lose unnecessary kilograms. The dietary supplement may also reduce the level of fatigue, extend the training time, and accelerate the regeneration of the body after finishing physical activity.

The creatine used in combination with a balanced diet with a calorie deficit and regular physical activity tailored to the individual needs of the athlete can promote the reduction of body fat and effectively support the body, positively affecting the process of weight loss.

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Natalia Goździak

Copywriter - nutritionist. Bachelor's degree in sports dietetics She graduated from the Academy of Physical Education in Poznan, while her master's degree in dietoprophylaxis and dietotherapy - from the University of Physical Education in Poznan. at UP in Poznań. However, she treats the principles of healthy eating primarily as valuable guidelines, rather than strict rules that must be strictly followed. Knowledge in the field of copywriting, on the other hand, she draws from courses and industry literature, but since the best way to learn is to practice. learning is practice, she spends many hours each day playing with words and creating new, unique content. content. Privately, she is passionate about photography and can't imagine life without books.