Taking Creatine while cutting body fat is a good way to retain lean muscle mass and improve your energy during workouts. As you decrease calories you will lose weight an strength. In theory, taking creatine will improve strength which will improve muscle. Building more muscle will cause you to have less body fat.
Should I take Creatine while cutting Body fat? For most, it can be a good idea to use creatine. When we cut calories to lose weight you can also end up losing strength.
There is a potential for muscle loss with eating in a calorie deficit. While increasing calories to preserve your muscle can also lead to fat retention or even weight gain.
Creatine can also be found in meat in small amounts. It is also naturally occurring in the body. Adenosine Triphosphate (ATP) is a basic form of energy in your cells.
Its main role is in metabolism and muscle activity. Adding more creatine will improve energy in your muscles before you become too fatigued. Creatine is the most studied supplement on the market.
Research has shown that you can at least double your strength gains versus training and not supplementing with it. Which means more strength equals less body fat!
There are many benefits to creatine and here are a few
- Creatine increases strength and muscle mass
- Can increase ATP for additional energy during workouts
- It can prevent muscle breakdown
- One of the most studied and safest supplements you can take
- Raises Anabolic Hormones
Why you should take Creatine while Cutting
Other then protein powders Creatine is one of the most popular supplements you can take. It has been studied for years! If you have any health issues always consult with your doctor before trying new supplements.
Creatine improves your workload which is a major factor in improving long term muscle growth. This is key because we need to put our muscles under the most stress possible for a rep range of 6-8 per set.
While getting an extra boost in energy you should steer clear of most high rep exercises. HITT exercises are great but they are not something that I like to center my workouts around.
I have trouble staying in a calorie deficit when using those programs or High repetitions myself. The reason being is I usually overeat to get my energy up to fill better. One of the best things you can learn is having a relationship with your body.
Knowing when you have the energy to give for a workout and when you don’t. This is extremely important especially, as we age! it also doesn’t mean to never push your body either, it’s a fine line you will learn. Listening to your body on when you should and shouldn’t workout will trump any standard workout plan.
Creatine builds Lean Muscle
No matter what your body type is, creatine can help significantly in increasing muscle. Even if you are the average dad looking to build muscle or an athlete.
Not only is creatine good for building muscle, but works for short and long term muscle growth. There are multiple studies that proves that creatine can help with added muscle growth.
Creatine works so well that they did a study of adults over 65 that did a whole body resistance training program. They did it for fourteen weeks and the results were that they increased their strength and lean muscle! Just more reasons while cutting to get lean muscle to use creatine. More strength during your workouts equals more lean muscle!
How does Creatine Affect Strength and Workouts?
As mentioned previously, Creatine can increase your strength while working out. I’ve noticed noticeable improved strength when I work out while taking it.
There is evidence that it can improve your one rep max up to 43%! That’s a crazy increase for a natural lifter. Not only do you get the increase in strength but you will be able to maintain an overall intensity.
You are able to maintain muscle mass during over training with creatine. This is huge for natural lifters trying to build lean muscle. Especially for us men over 30. The magic rep range to build muscle is between 6-8 reps per set.
It seems that even if you overtrain and are a natural lifter creatine will help you recover and maintain muscle mass, much more than not supplementing with Creatine.
Can Creatine make my Muscles bigger?
Not only does Creatine help with my strength but it can also make your muscles appear bigger as well. While also really making them bigger. This happens by Creatine causing your muscles cells to store water.
You may notice an increase in muscle fullness up to a few days or weeks. Also, continue to get stronger and slightly increasing your weights is the best way to build muscle. Just by taking Creatine alone will not get you into shape.
You will still need to be in a calorie deficit preferably by 500 calories to get lean or by adding 500 to put on size. Here is a great calculator to help figure out your daily calories. Along with getting the right amount of workouts in between 3-4 times per week and getting enough sleep for recovery.
Taking Creatine can also help you sprint faster, according to some studies. If you are an athlete or looking to improve your speed than Creatine can help with that.
What kind of Creatine are there?
There are a few different types of Creatine but only one is the most tried and trusted. Also, as well as studied for it’s benefits.
Kre-Alkalyn
This type of creatine is a slightly alkaline powder and loading phases are not needed. This form is being marketed as being “buffering creatine” therefore it prevents as much breakdown in the stomach and can improve how much your muscles absorb the Creatine.
It’s known that there are also not that many studies on Kre-alkalyn. There is one study from 2012 where it was being compared to Creatine Monohydrate. Where the subjects took 1.5 grams of Kre-alkalyn and 5 grams of Creatine Monohydrate.
The Monohydreate group actually started with a loading phase for seven days and the Kre-alkalyn group did not. Everyone in the studies increased their lean muscle mass, body fat percentage, and their strength in bench and leg press.
The group taking Kre-alkalyn with no loading phase at a lower dose also saw benefits in these categories. The biggest take away from this study is the Monohydrate group increased their strength muscle creatine content by 50.4 and the Kre-alkalyn group by 27.3 percent.
It seems like you can get gains from both supplements, even with Kre-alkalyn without the loading phase. The old faithful Monohydrate seems to win again in this comparison.
Creatine Nitrate
This form of Creatine is one of the newer forms and smaller doses are usually needed. The Nitrate form is what is being used in a lot of pre-workout supplements. The manufacturers and creators of the Nitrate form are claiming that a lower dose will be needed.
This happens by attaching the Creatine molecule to a Nitrate molecule. A study was done to try to test the effectiveness of the Nitrate form in increased performance.
The study found no difference in the amount of volume during workouts. The Monohydrate form results were the same when compared. Although, the people who took Nitrate for 28 days had an improvement in lifts versus the placebo group.
While Nitrate seems like a good form of Creatine, it still isn’t better than the classic Monohydrate. The reason being is the Monohydrate form is much more bioavailable and the way that your skeletal muscle systems absorb into your body.
Creatine Magnesium Chelate
Creatine magnesium chelate is a form that is chelated with magnesium. This is created by attaching the creatine molecule to the magnesium. This form seems to be as solid as Monohydrate form. Although, there are not as many studies.
This study shows when taking Creatine strength and endurance training showed improvements, but which ones? They compared Magnesium Chelate, Monohydrate, and a placebo. The results, drum roll…. Both forms of Creatine outperformed the placebo.
Magnesium Chelate seems to be an effective form, some evidence shows that it’s as useful as Monohydrate. While there is proof that it works, it is lacking an abundance of studies when compared to its counterpart Monohydrate.
Creatine Ethyl Esther
Manufacturers of some companies claim that this form of Creatine is the best out there. Even when compared to the Monohydrate form. On the flip side, SOME results do show that it can absorb better then Monohydrate in the body.
Also, it is believed that the absorption rate in the body is better absorbed into the muscles versus Monohydrate. While some claim it’s better absorbed into the muscles here is some solid evidence that it’s not the case.
This study shows that the Creatine Monohydrate serum levels in the body were much higher than that of the Ethyl Esther form. There were no significant increases in body composition or strength when compared to Monohydrate.
Spoiler alert, but you may notice a theme here with Monohydrate. Sometimes you can’t beat a classic. From my research, this form seems to be a no go! Next!
Creatine Monohydrate
Can we get a standing ovation for the champ, Creatine Monohydrate. I saved the best for last as if you couldn’t tell up until this point. This is the most common form used and studied to date. And from my experience, I can notice a notable difference with my workouts.
This form is made from a Creatine molecule and a water molecule. In addition to strength and body composition change, it can send water into your muscle cells.
This can give us guys the muscle fullness and pump we are all looking for. This can help with muscle growth by signaling cells related to cell swelling. Creatine Monohydrate seems to be pretty safe, as it’s been studied for years! From my experience and all of the research I’ve done, Creatine Monohydrate seems to be the best!
What are some possible Side Effects?
Now that we established that Creatine does work, let’s look at a report on its possible side effects. Here are some reported common side effects.
- Abdominal Pain
- Upset Stomach
- Diarrhea
- Nausea
- Muscle Cramping
- Possible weight gain
While creatine may have claims against it for it’s reported side effects, there isn’t much evidence to back it up. I’ve never had any of these symptoms myself but I also start out with the smallest recommended dose to see how my body will react.
Will Creatine cause Cramping?
Creatine can change the way your body stores water. This is done by the water being transferred into your muscle cells. This is where the myth of dehydration can come from. Contrary to its theory this why it’s thought to cause water dehydration.
In fact, it can actually cause the exact opposite effect. This has come to light during while individuals have undergone a medical treatment called Hemodyalisis. This type of treatment is known to cause some water dehydration.
Testing has shown that while undergoing this treatment and supplementing with Creatine you can reduce the risk by 60%!
Will I gain Weight?
You will gain some weight, but this is from muscle and not from fat. If you are taking high doses up to 20 grams per day you can see a weight gain up to 6 pounds in one week.
I don’t know who takes that much because the standard dose is between 3-5 grams. That just seems like a crazy amount, but that’s what I found. Remember the water is going straight to your muscles, 95% of the creatine in your body is stored in the muscles and the remaining 5% in your heart, liver, testes, kidneys, spleen, and brain!
Isn’t Creatine bad on your Liver and Kidney’s?
Creatine levels can be elevated a little while supplementing with it. Creatine levels are what can be used to have kidney or liver problems diagnosed. However, this doesn’t mean that there will be a negative correlation to harming your organs according to the data in healthy adults.
According to current research does not prove that the kidneys or your liver can be affected by Creatine. With that being said, you should always consult with your doctor. Especially if you do have a history of kidney or liver disease.
I have found Creatine to be safe for myself and there are over 500 studies proving so. It has even been used to treat some types of medical conditions.
Should I do a loading Phase?
This term “loading” means to take a higher amount then the maintenance serving. During the loading phase, you will take 20 grams per day (Five grams taken four times a day) you would do this for 5-7 days before using the maintenance dose.
The maintenance dose would be 3-5 grams following the Loading Phase. This phase is used to speed up the process in which Creatine is stored in your muscles. The maintenance phase serves to keep Creatine stored in your muscles.
Even though loading is popular, it’s been proven that your skeletal muscle system reaches its full capacity after 2 days of supplementing with 20 grams. Up to 60% is lost in your urine on day three while in the loading phase.
Bottom Line on the Loading Phase
If you decide to do a loading phase, after three days it could be unnecessary and become excessive. While you may reach the maximum amount of Creatine stores in your muscles, after 28 days of use there are no advantages of loading. I personally don’t use the loading method and I see great results from the standard dose of 5 grams per day with Creatine Monohydrate.
Should I Supplement on days that I don’t Workout?
You should supplement on your days off to keep the creatine stores optimal in your muscles. But the timing is less important on days you are not working out.
The studies are pretty gray on if taking before after workouts are best. I usually take Creatine an hour or so before my workouts. I split up a dose of 5 grams 2 times per day to see how my body will respond while starting out.
Can Creatine be used as a Nootropic?
First, what are Nootropics? Nootropics are smart drugs or supplements used to help make your mind sharper and improve your memory. It has been found that Creatine can help with improving your brain power.
Creatine will store cells in your brain to use at a later time and will give you more energy. This means it can improve your energy levels and your brain workload capacity.
Since Creatine is found in meat, Vegans and Vegetarians have seen the biggest benefit from supplementation. Unlike, caffeine that can come with anxiety and a jittery crash, you will not get that from Creatine.
Since Creatine is not a stimulant you won’t get those unwanted side effects. Once Creatine has built up in your system, you can notice a stable and clean amount of energy.
Final Thoughts
- Creatine Monohydrate is the most tested and best form of creatine to date.
- Creatine is safe in healthy adults.
- You don’t need to do a loading phase, it’s not necessary.
- The standard dose is 3-5 grams per day.
- There are few side effects and can be avoided when taken with a meal.
- Timing is not a big deal when taking Creatine because it works through the saturation of your muscles rather than timing.
- You should take Creatine even on days you don’t work out.
- You will not gain fat while on Creatine, you may gain some water weight but this water is stored intramuscularly, 95% of Creatine is stored in your muscles.
- Creatine can increase focus and memory, especially in vegetarians and vegans.