He’s in no need of introduction at this point, but Myprotein’s expert nutritionist, Richie Kirwan, is here once again answer your questions on all things supplements, breaking down the facts into words you can understand.
This time, it’s creatine. Wait… again? Really?
Could creatine be what your routine’s been missing?
So, should you take creatine while trying to lose bodyweight?
Firstly it’s important to make it clear that when we talk about weight loss, losing body fat matters more than what the scales say. Physical appearance is often the actual goal when someone wants to lose weight. The number on the scales doesn’t matter one bit if someone’s happy with their progress.
So, straight into the nitty gritty.
Can creatine improve fat loss?
Should you stop taking it if you’re trying to lose body fat?
While creatine doesn’t help with the number on the scales, it can certainly help you to meet your goals in terms of what you see in the mirror.
If you take creatine continuously, it builds up in your muscles until you can’t absorb any more. The creatine molecules in your muscles attract water, meaning your muscles can appear fuller when taking creatine.
The increase in muscle fullness is also associated with a small increase in bodyweight when someone starts taking creatine. But remember, it’s not fat. It’s the extra water stored in the muscles, helping them to look fuller.
Creatine also helps you to maintain more power and explosivity at the gym. This can be especially helpful if you’re trying to lose weight and feeling sluggish on your calorie deficit. This will help you to train harder and recover better.
Taking creatine can also help reduce loss of strength when dieting.
The only time you perhaps shouldn’t take creatine is when you’re literally trying to lose weight. To reduce the actual number on the scales. For example, if you’re an athlete trying to fit into a certain weight class for boxing or MMA.
Take Home Message
You do you. It’s not vital that you take creatine while dieting, although it may improve your gym performance. And if you’re taking it before beginning your weight loss journey, you definitely don’t need to stop to reach your goals.