Using Creatine to Lose Weight: A Review of the Evidence

Creatine is a naturally-occurring substance that can be found in meat, fish and some fruits and vegetables. It has been shown in studies to potentially combat sports-related muscle damage, speed up muscle recovery time after workouts and enhance mental performance. All these factors make creatine a multi-functional supplement that possesses significant weight loss benefits when taken prior to and during workouts. In this article, we will review the evidence for using creatine to lose weight.

Pre-Workout Usage

Pre-workout supplements, including creatine, are a popular choice amongst athletes and gym-goers who want to get a jump start on their workouts. Creatine has been known to increase muscle ATP (adenosine triphosphate) concentrations by about 25% and 45%, in some cases, within 20 minutes of taking the supplement. This increased ATP levels facilitate the energy production needed for intense physical activity, such as with weight training or a hard workout on a treadmill. If you’re looking to jump-start your workouts, creatine is a solid choice as it allows you to perform at your best without risking injury.

Post-Workout Usage

Many people consume creatine immediately following workouts in an attempt to maintain elevated blood levels of the supplement for a prolonged period of time. There is some evidence to suggest that consuming creatine immediately after workouts may promote fat loss due to its ability to increase the breakdown of stored fat within the muscle cells. Creatine can also enhance antioxidant capacities, which may protect the body from damage caused by free radicals, unstable molecules that can lead to cell damage. Free radicals are formed during periods of strenuous activity, such as with weightlifting or participating in a marathon. Antioxidants, such as creatine, may neutralize free radicals and prevent cells from becoming damaged. The consensus amongst scientists is that consuming creatine following workouts increases lean muscle mass and decreases fat mass in human subjects.

Other Benefits

Apart from the potential to lose weight, creatine has been shown in studies to possess numerous health benefits. First, it may improve physical performance. Second, it can increase muscle mass and size. Third, it has been shown to improve athletic performance in elite athletes. Finally, it can help prevent sports-related injuries. For example, creatine has been shown to decrease the length of time an athlete will be sidelined due to sports injuries and, in some cases, decrease the need for surgeries performed to repair these injuries. Based on the above, there are solid reasons why creatine is becoming increasingly popular amongst those who want to lose weight as well as those who want to improve their overall health and performance.

How Does Creatine Work?

Many different forms of creatine exist, including creatine monohydrate, creatinine, creatinine monohydrate and creatine ethyl ester. Each of these compounds is relatively water-soluble and can be readily assimilated by the human body. Once inside the muscle cells, creatine dissociates into free creatine and creatine phosphate, a compound that provides more ATP to the cell than the creatine itself. ATP is an energy molecule that provides the basic energy required for all living things. When ATP is present in sufficient amounts, cells can maintain a healthy state of metabolism. Cells need ATP to function and repair themselves properly. If there is not enough ATP present in the cell, the cell will begin to malfunction and break down. For example, insufficient levels of ATP may impede protein synthesis and thus hamper the growth of muscle tissue. Without enough ATP, the human body will begin to break down and damage its own cells. This can lead to a number of unfortunate consequences, such as heart disease and cancer. Since creatine can increase the amount of ATP available to the muscle cell, it may have numerous health benefits.

Where Can I Buy Creatine?

If you’re interested in buying creatine, you have a number of options. First, you can visit your local drugstore and buy it in powder form. Second, you can visit your local health food store and buy it in a capsule form. Third, you can visit a reputable online retailer and purchase it in a convenient softgel form. The above options for buying creatine will allow you to accurately gauge how much you’ll need to consume to experience its health benefits.

Does It Work?

The short answer to this question is yes. There is evidence to suggest that taking creatine can help enhance athletic performance in elite athletes and speed up the process of muscle recovery following workouts. Additionally, there is some evidence to suggest that creatine may help to prevent injuries in some cases. While we can’t offer a definitive answer, based on the evidence presented above we can conclude that creatine is a safe and effective supplement that can help to enhance your overall health and performance.