Losing Weight with Creatine: Can You Use Creatine While Cutting?
- Reading time: 7 min.
Creatine is one of the most popular supplements among athletes in the Netherlands. We often use it to stimulate muscle growth. But did you know that creatine can also help reduce your body fat percentage? Losing weight with creatine is probably not the first thing that comes to mind when you think of creatine. That’s why we’re going to explain more in this article. Soon, you’ll know how to use creatine as a tool for cutting and what to keep in mind!
Just a Quick Recap: What Is Creatine?
Chances are you already know what creatine is and how it works in your body. For those athletes who have never used creatine, here’s a brief explanation. Creatine is a naturally occurring substance found primarily in our muscle cells. Our body produces creatine from amino acids, and we can also obtain it from foods like meat and fish. Creatine powders are popular because they can increase the natural reserves of this substance in the muscles, which helps improve performance during explosive strength efforts.
Want to know more about creatine? Read our blog: What is Creatine?
What Do Scientific Studies Say About Losing Weight with Creatine?
The benefits of creatine for strength training have been discussed extensively. But is it smart to use creatine when trying to lose weight? What do scientific studies say about this? Research on creatine and weight loss isn’t as extensive as studies on muscle growth, but there are indications that creatine can indirectly contribute to fat loss. Creatine stimulates muscle growth during explosive strength efforts, which can lead to a higher metabolism. Moreover, improved performance in the gym can result in more intense workouts, which in turn can contribute to higher calorie expenditure. This demonstrates the link between creatine and fat burning, showing that creatine can help with weight loss.
For instance, one scientific study showed that creatine, combined with intensive training, contributed to greater muscle strength and a reduction in body fat during weight loss [1]. Another study indicated that creatine during weight loss can increase endurance, which supports greater fat burning [2].
How to Use Creatine Effectively as a Tool for Weight Loss
Do you want to lose weight with creatine? Then you don’t need to do anything special when it comes to using creatine itself. You can stick to the recommended creatine dosage just as you would during a bulking phase. This means taking 5 grams of creatine daily with water or another (carbohydrate-containing) drink. This dosage remains the same on both rest days and training days. There is often talk of a creatine loading phase, where you take a higher dosage in the first week (up to 20 grams per day). This amount is divided into 4 servings of 5 grams each. However, creatine loading seems to be somewhat outdated, and research has never shown that it actually leads to better results. In addition to using creatine for weight loss, other factors such as diet, training, and rest play a significant role in losing weight. We’ll explain more about this shortly.
Which Type of Creatine Works Best for Weight Loss?
Creatine monohydrate is the most researched and proven effective form of creatine. It is also the cheapest and most widely available form. There are other types, such as creatine ethyl ester and creatine HCL, but these have no proven additional benefits for weight loss over creatine monohydrate.
Possible Disadvantages of Using Creatine for Weight Loss
Creatine has many benefits, but does this supplement also have drawbacks? When researching the disadvantages of creatine, various potential side effects are often mentioned, such as increased blood pressure, kidney damage, and even hair loss. However, scientific studies have shown that these are NOT side effects of creatine use. So, what are the possible disadvantages of using creatine for weight loss?
One of the main disadvantages of creatine is the potential for water retention in your muscles, which can temporarily lead to weight gain. However, this is usually temporary and more related to water weight than fat. Therefore, it's important not to focus solely on the number on the scale, as this can give a misleading impression. It's better to measure your body fat percentage to get a clearer picture of your body composition. Other possible side effects include stomach discomfort or cramps, especially if creatine is not taken with enough water or if the dosage exceeds 10 grams [3].
Combining Creatine with Diet and Training While Cutting
Healthy weight loss involves more than just adding creatine to your supplement regimen. You’ll also need to pay attention to your diet and increase your calorie expenditure with (extra) physical activity. How can you do this effectively? First, it’s important to calculate how many calories you need daily. Then, aim to consume slightly less than that amount. Your calorie deficit will typically be around 300 to 500 kcal per day. Make sure not to cut your calories too drastically, as this can lead to muscle loss because your body may start burning muscle for energy. It's advisable to follow a high-protein diet, with at least 2 grams of protein per kilogram of body weight.
We also recommend drinking extra water. This is generally useful for weight loss, as it helps your body eliminate waste products more effectively. Additionally, it’s wise to drink more water when using creatine for weight loss because creatine causes your muscles to retain more water. Regarding training, it’s important to continue strength training to support muscle preservation. So, don’t suddenly stop weight training to do excessive amounts of cardio. While cardio can help burn more calories, the biggest impact comes from adjusting your diet. Avoid your body burning muscle for energy by doing too much cardio.
The Best Tips for Losing Weight with Creatine
Creatine can be a valuable addition to your weight loss efforts, especially due to its benefits in preserving muscle mass and improving physical performance. Although it’s often associated with weight gain due to water retention, the increased muscle activity and preservation of muscle mass can ultimately lead to more effective and sustainable weight loss. Remember, the key to success is a combination of a good diet and enough exercise. Creatine is not a miracle cure, but a tool that can assist you in your weight loss journey.
- Take 5 grams of creatine monohydrate daily
- Increase your water intake
- Maintain a (small) calorie deficit
- Calculate your macros and keep your protein intake high
- Train for muscle growth, with some cardio (but not too much)
- Ensure a good night’s sleep
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