Taking creatine is one of the most effective ways to shed some pounds. One study found that people who took 1 gram of creatine per day burned an extra 104 calories per day on average, compared to those who didn’t take creatine.
While it’s great to see that creatine helps with weight loss, what happens when you stop taking it? Will you immediately gain back all the weight that you lost? Or are there other factors at play?
Let’s take a closer look.
What Is Creatine?
Creatine is a compound that occurs naturally in humans and animals. It is synthesized from amino acids in the body, but some foods contain high amounts of creatine as well, like fish, meat, and vegetables. Creatine is best known for helping to fuel muscle growth and energy during physical activity.
Creatine has been shown in studies to improve exercise tolerance and increase muscle mass. It also helps to preserve memory and concentration in older adults. For these reasons, creatine is highly popular among athletes, bodybuilders, and people who want to live a healthier lifestyle.
Does Creatine Have Any Side Effects?
Like most supplements, creatine has some potential side effects. These side effects are usually mild and don’t require medical attention. However, if you experience severe side effects from creatine, you should seek medical help right away.
The most common side effect from creatine is diarrhea. Other side effects include headache, nausea, stomachache, and vomiting. While these side effects are generally mild, they can be very disruptive to your daily life. Most people who take creatine experience some degree of these side effects, but they are usually brief and mild.
There is also a question of whether or not people who take creatine will experience reduced fertility. There is some evidence that suggests that creatine interferes with the functioning of the gonads (the sex glands), specifically the testes in men and the ovaries in women. In experiments on mice, high doses of creatine were found to cause complete sterility. However, this is highly unlikely to happen in humans, as we obtain our creatine mainly from food sources. The most recent advice from the Food and Drug Administration is that there is no evidence to suggest that creatine supplements adversely affect human fertility.
How Long Does It Take For Creatine To Work?
The effects of creatine are generally known to be maximized after a few weeks of regular use. This is likely because after a certain point, you enter a state of adaptive supplementation. Your body begins to recognize and respond to the presence of creatine in it. After this point, you will experience better results from additional servings of creatine.
There is also some evidence that suggests that the effects of creatine are gradually depleted over time. This is evidenced by the fact that you have to consume more and more of it to maintain your previous levels of performance. As a result, it may be helpful to restart your diet and exercise regimen after a break of a few days to a week.
Is There Any Way To Prevent The Loss Of Weight When You Stop Taking Creatine?
There are a few ways to prevent the loss of weight when you stop taking creatine. The first and most obvious one is to continue consuming foods rich in creatine. The second is to take creatine regularly as a supplement. The last and arguably the most effective way is to combine the two.
Taking creatine regularly as a supplement will help to maintain your levels of fitness even after you stop taking it. This is because your body will continue to create new cells and tissues while using creatine as a source of fuel. As a result, you will continue to drop pounds as you age.
In a nutshell, the answer to the question, “Do you lose weight when you stop taking creatine?”, is “Yes, but only if you commit to a healthier lifestyle afterward.”
There are a few factors that you need to keep in mind when you stop taking creatine. First, you need to ensure that your body heals properly from the toxins that it has accumulated while taking creatine. Second, it is important to continue exercising on a regular basis, as this will help to maintain your current levels of muscle mass and overall wellness.
Last but not least, make sure to maintain a healthy diet rich in fruits, vegetables, and whole grains. These foods are known to be highly nutritious and have been shown in studies to be effective in maintaining a healthy weight and preventing many diseases. In fact, a diet rich in whole grains has been found to be the best way to prevent Type 2 diabetes, stroke, Alzheimer’s disease, heart disease, and other chronic ailments. So by following a diet rich in whole grains and avoiding sugar, you will be on your way to a healthier lifestyle that allows you to shed off those extra pounds.
One thing that you should not do when you stop taking creatine is to jump right back into unhealthy eating habits. You have lost valuable weight fighting your unhealthy dependencies, so make sure to keep that in mind as you try and get back on your feet. In addition to this, make sure that you avoid situations where you might be tempted to eat poorly. For example, do not go to places where food is served because most restaurants serve fried foods and sweet treats. Instead, choose foods that are cooked in soups and stews; the fewer sauces and gravies that are served, the healthier your meal will be. Also, be sure to consume alcohol in moderation, as this will also contribute to your weight loss. In fact, one drink a day has been found to be enough to help people lose weight.
What About Supplements Like Chromium Or Garcinia Cambogia?
There are a few supplements that have been shown in studies to improve weight loss when taken in combination with creatine.
One of the most effective supplements is chromium. There is some evidence that suggests that chromium supplements may help with insulin sensitivity and energy metabolism. In addition, studies have shown that people who consume foods rich in chromium experience an enhanced fat-burning effect during physical activity, compared to those who don’t consume chromium. The takeaway from all of this is that chromium supplements may improve your weight loss when combined with creatine.
However, research suggests that you should take chromium supplements on an as-needed basis. This is because there is some evidence that chromium supplements may have adverse effects at excessive dosages. The exact same goes for garcinia cambogia, which is a natural substance found in bird lime; however, research has not determined how much of this substance is needed for effective weight loss. So it may be prudent to try a lower dosage first, and then you may need to increase it if you do not see satisfactory results.
What About Other Factors Like Sleep And Stress?
There is some evidence that suggests that getting a good night’s sleep and avoiding stress may also help you to maintain a healthy weight. In one study, participants who got a good night’s sleep lost more weight than those who didn’t get enough sleep. Another study found that men who experienced less stress shed more pounds than those who were highly stressed.
What is remarkable about these studies is that the participants had no specific weight loss goals or exercise regimen. They simply reported sleeping and avoiding stress, and the pounds melted away. While there is no denying that sleeping and avoiding stress may help to decrease your overall body fat, it is still not entirely clear how much of this is due to creatine. More research is needed to determine the exact role of sleep and stress in weight loss, but for now, eating well and being active should be your top priority.
Do You Think That Creatine Helps With Addiction Recovery?
There is some evidence that suggests that creatine may be helpful with addiction recovery. In fact, people who are actively trying to quit recreationally used substances or habitually abuse drugs or alcohol often experience an improvement in their energy levels and a decrease in cravings after taking creatine.
The takeaway from this is that, for people with addictions, creatine may be an effective tool in their recovery process. However, research on this topic is still in its infancy and more studies are needed. Just remember that if you are trying to quit or abuse drugs/alcohol, make sure that you consult with a physician before you try any supplements, and especially before you start taking creatine.
What About Gains And Muscle Mass?
Taking creatine is a proven way to significantly increase muscle mass and improve exercise performance. However, just because you take creatine it does not mean that you automatically start packing on muscle mass. This is because various factors, such as your genetics, lifestyle, and diet, will all play a role in determining your muscle mass.