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Losing weight with creatine: can you use creatine in dry training
Losing weight with creatine: can you use creatine in dry training?

Losing weight with creatine: can you use creatine in dry training?

  • Reading time: 7 min.

Creatine is one of the most popular supplements among athletes in the Netherlands. It's often used to stimulate muscle growth. But did you know that creatine can also help lower your body fat percentage? Losing weight with creatine might not be the first thing that comes to mind when you think of this supplement. That’s why in this article, we’ll explain more about how creatine can be a useful tool for cutting and what you need to consider!

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, we’ll briefly explain it. Creatine is a naturally occurring substance found mainly in our muscle cells. Our bodies produce creatine from amino acids, and we can also get it from food like meat and fish. Creatine powders are popular because they can increase the natural stores of this substance in the muscles, helping to improve performance during explosive strength efforts.

What do scientific studies say about losing weight with creatine?

The benefits of creatine in strength training have been discussed extensively. But is it smart to use creatine while losing weight? What do scientific studies say about this? Studies on creatine and weight loss aren’t as comprehensive as those on muscle growth, but there are indications that creatine can indirectly contribute to fat loss. Creatine promotes muscle growth during explosive strength efforts, which can lead to a higher metabolism. Additionally, improved performance in the gym can result in more intense workouts, which in turn can increase calorie expenditure. This highlights the connection between creatine and fat burning and shows that creatine can assist in weight loss. For example, one scientific study showed that creatine, combined with intensive training during weight loss, contributed to increased muscle strength and a reduction in body fat [1]. Another study found that creatine can improve endurance during weight loss, which leads to more fat burning [2].

hoe kan je afvallen met creatine

How to Effectively Use Creatine as a Tool for Weight Loss

Want to lose weight using creatine? You don't need to do anything special regarding creatine usage 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. The dosage remains the same on both rest days and training days.

There's often talk about a creatine loading phase, where you take a higher dosage in the first week (up to 20 grams per day), divided into four 5-gram portions. However, creatine loading seems somewhat outdated, and studies have never conclusively shown that it leads to better results. In addition to using creatine while losing weight, other factors such as diet, training, and rest play a major role in weight loss, which we will explain more about shortly.

Which Type of Creatine is 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. There are other forms, such as creatine ethyl ester and creatine HCL, but these do not offer any proven additional benefits for weight loss over creatine monohydrate.

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Possible Drawbacks of Using Creatine for Weight Loss

Creatine has many benefits, but are there any downsides to using this supplement? When researching potential drawbacks of creatine, several possible 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 actual potential downsides of using creatine for weight loss?

One of the main disadvantages of creatine is its potential to cause water retention in your muscles, which can temporarily lead to weight gain. However, this is usually short-term and related to water weight rather than fat. Therefore, it’s essential not to focus solely on the number on the scale, as this can give a distorted picture. It’s better to measure your body fat percentage to get insight into your body composition. Other potential side effects include stomach discomfort or cramps, especially if creatine is not taken with enough water or if the dosage exceeds 10 grams per day.

Combining Creatine with Diet and Training During Cutting

Healthy weight loss involves more than just adding creatine to your supplement routine. You’ll also need to consider your diet and increase your calorie expenditure through (additional) physical activity. How do you do this most effectively? First, it’s important to calculate how many calories you need daily, then aim to consume slightly less than that. Your calorie deficit will typically be around 300 to 500 kcal per day. Be sure not to drop your calories too low, as this can lead to muscle loss, with your body burning muscle for energy. Opt for a protein-rich diet with at least 2 grams of protein per kilogram of body weight. Want to know exactly how many proteins, carbs, and fats you need? Use our calorie requirement calculator.

We also recommend drinking extra water. This is especially helpful during weight loss, as it aids your body in flushing out waste products more effectively. Additionally, it’s wise to drink more water when using creatine during weight loss, as creatine causes your muscles to retain more water. In terms of training, it’s important to continue focusing on muscle-building exercises. This supports the maintenance of your muscle mass. So, don’t suddenly stop strength training to do a lot of cardio. While cardio can help burn more calories, the real difference is made by adjusting your diet. Avoid burning muscle for energy by overdoing cardio.

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The Best Tips for Losing Weight with Creatine


Creatine can be a valuable addition to a weight loss plan, especially due to the benefits it provides in maintaining muscle mass and improving physical performance. Although it's often associated with weight gain through water retention, the increased muscle activity and preservation of muscle mass can ultimately lead to more effective and sustainable weight loss. Keep in mind that the key to success is a combination of a good diet and enough physical activity. Creatine is not a miracle solution, but a tool that can support 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, optionally with cardio (but not too much)
  • Ensure good sleep

Sources

  1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6265971/
  2. https://pubmed.ncbi.nlm.nih.gov/18059577/
  3. https://pubmed.ncbi.nlm.nih.gov/18373286/
Marvin Grouw
This blog is written by:
Marvin Grouw
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