Is Using Creatine While Losing Weight Advisable? Here's The Most Logical Answer
Though Creatine Monohydrate is one of the most researched supplements out there, myths around it refuse to die. One of it is: should you consume creatine while cutting or losing weight? The bro science behind this is maddening; so here I bring to you the most logical and science backed answer to this. Let's take some kill shots at these myths.
What Does Creatine Monohydrate Do?
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First, let's understand what creatine monohydrate exactly does. Creatine Monohydrate works as an ATP amplifier in our body. ATP which stands for Adinosine tri phosphate is the most basic unit of energy that is used by the cells to function. When you supplement with creatine, it increases the phosphocreatine stores in the muscles that produce more ATP energy, to fuel the muscles during high intensity exercises. Creatine can also help you in increasing the IGF-1 which in turn may help you in increasing muscle mass. Thus Creatine supplementation is generally done to increase strength and muscle mass in 'trained' athletes.
Creatine While Gaining Weight (Muscle Mass)
When you are aiming to gain put on muscle mass, strengthening your muscles is of prime importance. Studies have shown that people who consume creatine are able to increase their weight lifting capacity more than the placebo (when not using creatine). When you are able to lift heavier weights, your muscles get strong and you achieve hypertrophy aka muscle growth. Thus, it makes sense to use creatine when you are gunning to gain size.
Creatine While Cutting (Losing Fat Without Losing Muscle Mass)
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Something that's VERY often recommended by uneducated trainers is that 'if you are cutting, it's time to leave creatine all together'. The truth is that, it makes much more sense to take creatine when you are cutting. The reason for this is that when you are on a cut, you decrease your overall caloric intake, which leads to less intensity in your workouts. People often report a loss of strength on a cut diet due to lesser carb consumption. Creatine is what's going to minimize this effect by retaining more water in the muscle cells. You will look fuller and strength dips wouldn't be that hard hitting. People who reduce their carb intake and also stop taking creatine at the same time are actually the ones who complain the most about losing strength on a cut. So yes, if you are cutting and want to lose more fat than the hard earned muscle mass, creatine will do the job.
Anuj Tyagi is a Certified Personal Trainer, Certified Sports Nutritionist and Therapeutic Exercise Specialist From American Council on Exercise (ACE) . He is the Founder of the website where he provides online Training. Though a Chartered Accountant by education, he has been closely associated with Fitness Industry since 2006. His motto is to transform people Naturally and he believes that the secret formula for Fitness is Consistency and commitment towards your Training and Nutrition. You can connect with him through Facebook and Youtube.
Research Studies That Have Been Referred To:
https://www.ncbi.nlm.nih.gov/pubmed/11194113
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5679696/