In the hectic health and wellness world where new fads and supplements pop up quicker than you can say ‘superfood,’ creatine tends to surface in conversations related to muscle building and sports performance. But what about losing weight? Can this extensively studied supplement be used to lose those unwanted pounds, and better yet, is it safe to do so?
We spoke to our expert, Akshit Khatri, Sports Officer, Sharda University - Noida, to get into the science and cut through the myths. Here is everything you need to know, and he shared with us:
Creatine: The Muscle Builder, Not the Fat Burner (Not Directly)
“First, an important clarification: Creatine is not a direct fat burner. It doesn't have a fairy godmother who waves her wand and makes adipose tissue disappear,” Khatri explained. Its main effect is on energy production, namely by refilling ATP (adenosine triphosphate) stores in your muscles. This permits more powerful and longer workouts, which in turn results in:
- Greater Strength and Power: You can lift more, press more, and do more reps.
- Better Exercise Performance: Increased tolerance during high-intensity exercise.
- Greater Muscle Growth: By allowing for more efficient training, creatine indirectly contributes to muscle hypertrophy.
How Creatine May Potentially Indirectly Assist Weight Loss
So if it doesn't burn fat directly, how is creatine possibly linked to weight loss? Here is how the link is indirect but an important one, according to experts:
1. Better Workouts
The capacity to work harder and longer results in burning more calories during the workout. Gradual caloric burn over time brings about a calorie deficit, and that's the key to weight loss.
2. Greater Lean Muscle Mass
Muscle is an active tissue metabolically. The more muscle mass you possess, the higher your body burns calories at rest (your basal metabolic rate or BMR). Although creatine does not increase muscle mass by itself, it assists in allowing you to train well enough to build muscle. A higher BMR also enables you to lose weight more easily.
3. Increased Recovery
Greater recovery between workouts allows you to train more consistently, lowering the risk of burnout or injury that might sabotage your weight loss program.
4. Water Retention (Temporary)
This is where things get a little confusing. Creatine brings water into muscle cells. This initial water retention sometimes results in a slight gain on the scale, which can be frustrating if you're only paying attention to weight numbers. But it's intramuscular water, not fat. It's temporary and often decreases after the initial loading phase. Well-hydrated muscles function better.
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Is Creatine Safe for Weight Loss?
“Generally, yes, creatine is considered one of the safest and most well-researched supplements on the market. Numerous studies have affirmed its safety for healthy individuals when taken at recommended dosages,” he added. However, like any supplement, there are considerations, and one must always consult a doctor beforehand.
Is Creatine Right For You in Your Weight Loss Journey?
Determining whether creatine is appropriate for you in your weight loss journey depends on a number of factors:
- If your weight loss plan incorporates a lot of strength training and lean muscle building, creatine may be worth considering.
- If you're already doing regular, tough workouts, creatine will allow you to break through barriers and get the most out of your workouts.
- Do you have a good habit of getting enough water? If not, creatine may not be an appropriate choice until your hydration routine is improved.
- Consult your healthcare provider, particularly if you have any pre-existing health issues or other medications. They can determine your requirements and recommend the suitability and dosage of creatine.
Bottomline
Creatine isn't a weight loss miracle drug, and it isn't a fat burner. But by making you better at training harder, gaining muscle, and recovering faster, it can be a useful indirect part of a comprehensive weight loss plan that involves a calorie-deficient diet, regular exercise, balanced nutrition, proper sleep and stress reduction.
If you're dedicated to persistent effort at the gym and realise the role of creatine in athletic performance, not explicit fat loss, it may be a sound and useful supplement to add to your weight loss arsenal. Always make sure to consult with a medical professional first to determine if it's the best fit for your specific health profile.