Does Creatine Help You Lose Weight?
If you've heard people say creatine causes weight gain, you might be confused about why so many people take it to support weight loss. But if fat loss is your goal, creatine is one of the best supplements you could add to your arsenal.
Key Takeaways
- Creatine is a natural compound that your muscles use for energy.
- Many people gain a little water weight when starting creatine, because it causes water retention.
- However, creatine supports muscle retention and growth, which can enhance calorie burn and fat loss.
- High-quality creatine supplements are designed to minimize water retention.
See More: How Long Does My Workout Really Need to Be?
Creatine and Fat Loss
Carriejune, founder of Minibeast, says:
"Creatine is a fantastic supplement for supporting and even enhancing weight loss. That's especially true if you get a high-quality supplement designed to avoid water retention, which can increase weight."
Creatine is one of the most popular workout supplements. It's a fantastic way to support your workouts.
But can creatine supplementation support fat loss specifically?
The short answer is yes. Creatine might not be a fat-burning supplement, but it has many potential benefits that can support fat loss when paired with a balanced diet and regular exercise.
However, the long answer is a little more complicated. After all, as you might be wondering, there's a common conception that creatine causes weight gain.
That's true. Some people do gain water weight when they start taking creatine. But water weight is not the same as fat gain. There's no real evidence to suggest that taking creatine causes fat gain.
Plus, high-quality creatine supplements are specifically designed to avoid water retention.
We'll get to that. First, we need to break down the science behind creatine and fat loss.
Body Composition and Burning Fat
When people talk about weight loss, they usually mean fat loss.
Our bodies are made of many different substances. Together, these form your body composition. You can divide them into two general categories.
The first is fat mass. As you might be able to guess, that incorporates all of your body fat.
The second is lean body mass. That includes lean muscle mass, as well as things like bones and water.
That's why it's important to distinguish fat and weight. In fact, the two can be independent. Body recomposition describes the process of burning fat while simultaneously building muscle. Your total body weight might increase even though you're losing fat.
Generally, the fundamental principle of losing fat comes down to maintaining a calorie deficit. That's when you consume fewer calories than you burn. Do that, and your body will theoretically need to burn fat to make up the difference.
However, your body may also burn muscle, too.¹ That's especially true if you're in an intense deficit or aren't engaging in resistance training.
That's where creatine can come in.
Bonus: How Often You Should Go to the Gym for Optimal Results
How Creatine Works
Creatine is a naturally occurring compound found in the body. It's a component of ATP, a molecule your body uses to produce energy.
Your body produces about half of its supply of creatine. The other half comes from your diet, including supplements. Creatine supplements often use a form of creatine called creatine monohydrate.
You can think of creatine as a short-term energy source for your muscles. Your muscles use it to keep working, such as during intense training.
Potential Benefits of Creatine
As we mentioned, a calorie deficit can sometimes result in muscle loss as well as fat loss. That's no good.
Creatine may help preserve lean muscle mass during calorie deficits and fat loss.
In part, it does this by drawing water into your muscle tissue. That water can help protect your muscle fibers from breakdown.²
Build Muscle to Burn Body Fat
Research also shows that creatine can support muscle growth, or muscle hypertrophy, when paired with resistance training.³ In other words, creatine supplementation plus strength training may increase lean mass, or fat-free mass.
That potential muscle gain can support or even enhance fat loss. Muscle tissue is considered metabolically active. Your body needs to burn more calories to maintain muscle mass than it does fat mass.⁴
In other words, building muscle mass may enhance your body's overall calorie expenditure while at rest. That's known as your resting metabolic rate. This may help you stay in a calorie deficit, which, as we mentioned, is critical for burning fat.
Water Retention
Pretty much all of your body's creatine is stored in muscle cells. Creatine is osmotically active, which means it can pull water inside those muscle cells.
This is why you might hear people warn you that creatine supplementation can increase lean body mass by 2-6 pounds. Water is included within lean body mass. And creatine can cause water retention.
To be clear, this extra weight is not fat. It's water. Of course, if you continue taking creatine and training, you might then add lean muscle mass, too.
This water retention may mask muscle definition. But many people find that water retention makes their muscles look fuller.
There are three important caveats to note.
First, water retention is sometimes caused by a common tactic people use when starting creatine supplementation, called the creatine loading phase. It involves taking a lot of creatine for a few days to quickly saturate your muscles. Some people skip that and just start with a normal maintenance dose to try to avoid water retention.⁵
Second, some studies suggest creatine doesn't cause water retention at all, or that any water weight gained is temporary.⁶
Third, high-quality creatine supplements are specifically designed to avoid water retention.
High-quality creatine supplements are also designed to minimize or eliminate another common side effect of creatine: digestive discomfort.
Where to Get High-Quality Creatine Supplements
If you want a high-quality creatine supplement, look no further than Minibeast's MB Creatine Plus+. It uses a patented, pH-buffered form of creatine monohydrate, specifically designed to provide the many potential benefits of creatine without water retention or stomach issues.
Conclusion
Creatine isn't a fat burner and does not burn fat directly. But research shows that creatine supplementation, plus resistance training, can support muscle gain and preserve muscle mass during a calorie deficit. That, in turn, may support or even enhance fat loss.
Frequently Asked Questions
Should I Take Creatine if I Want to Lose Weight?
Many people take creatine to support weight loss. When combined with resistance training, it can help maintain muscle mass during a calorie deficit and can even support muscle growth. Building muscle can support and enhance fat loss.
Does Creatine Help to Reduce Belly Fat?
Creatine doesn't directly burn belly fat. But creatine supplementation, plus resistance training, can support and even enhance fat loss.
Why Did I Gain 10 Pounds After Taking Creatine?
Creatine is stored in your muscle cells, and it pulls water into those cells. That can result in you putting on water weight after starting creatine. High-quality creatine supplements are designed to avoid this.
Keep Reading: Does Sweating Actually Help Burn Calories?
--
Sources
- Trying to lose weight? Be careful not to lose muscle - Harvard Health
- What to Know About Using Creatine While Cutting
- Creatine supplementation elicits greater muscle hypertrophy in upper than lower limbs and trunk in resistance-trained men - PubMed
- Muscle cells vs. fat cells: MedlinePlus Medical Encyclopedia Image
- How Long Does Creatine Water Weight Last? | Expert Tips – CYMBIOTIKA
- Common questions and misconceptions about creatine supplementation: what does the scientific evidence really show?
--
Minibeast believes that everyone has the power to evolve into their best self. From state-of-the-art fitness equipment to comprehensive training programs, our brand is built for those who take their goals seriously. Through The Heart of Minibeast, 5% of every order helps feed families in need and support community programs. Get the latest workout tips, product updates, and fitness content by following us on Instagram, Facebook, YouTube, and TikTok.
–
These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease. The information provided on this website is for informational purposes only and is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of a qualified healthcare provider with any questions you may have regarding a medical condition or before starting any new diet, exercise program, supplement, or using any fitness equipment or apparel. By using this site and its products, you acknowledge that you do so at your own risk. Use all products only as directed and discontinue use immediately if discomfort or adverse effects occur.
