Does Creatine Help with Weight Loss? Evidence Based Answer

What is Creatine?

Creatine is a naturally occurring compound that is found in the human body, mostly in the muscles. It is produced naturally by the liver, pancreas and kidneys, and it helps supply energy to all cells in the body but primarily to muscle cells.

About 95% of the creatine found in the body is stored in the skeletal muscle. The remaining 5% is stored in the brain, liver, kidney and testes.

The word creatine comes from the Greek word "kreas" which means flesh. This fittingly describes creatine's high concentration in muscle tissue.

How Does Creatine Work?

When your body needs quick energy, creatine is converted into phosphocreatine and helps rapidly regenerate the muscles' primary source of energy which is a molecule called ATP (adenosine triphosphate).

ATP provides the immediate energy source for muscle contraction during high-intensity, short-duration exercises like sprinting or weight lifting. As ATP is being used up during these intense bouts of activity, phosphocreatine donates a phosphate group to ADP to re-synthesize ATP.

Supplementing with creatine increases stores of phosphocreatine in the muscles allowing for faster regeneration of ATP energy stores and better performance in activities requiring high power output.

Where Do We Get Creatine?

In addition to being naturally produced in the body, creatine is also found in a variety of foods, mostly animal products like meat, eggs and fish. Red meat contains the highest amounts of creatine, containing about 4-5 grams per pound.

A 1-pound beef steak contains around 1-2 grams of creatine. Other dietary sources include:

• Herring: 4 grams per pound
• Salmon: 3 grams per pound
• Tuna: 2 grams per pound
• Pork: 2 grams per pound
• Chicken: 2 grams per pound

Vegetarians normally have lower levels of creatine in their muscles since they lack common dietary sources. However, the body can manufacture sufficient amounts on its own.

Creatine for Weight Loss

Creatine has become a widely popular sports supplement since the 1990s. It is primarily used by strength athletes and bodybuilders looking to gain muscle, improve performance and boost strength.

But could creatine also help you lose weight?

Lets take a look at what the research has to say.

Creatine Helps Build Muscle

Numerous studies show supplementing with creatine increases strength and muscle mass when combined with resistance training.

In one study, healthy young men performed weight training 5 days a week for 12 weeks. Those who also supplemented with creatine gained significantly more muscle mass and strength compared to the control group.

Researchers concluded:

"The supplemented group had greater increases in fat-free mass, muscle mass, 1-RM strength, bench press and squats."

Another study in older adults over age 65 found supplementing with creatine for 12 weeks in addition to resistance training led to greater improvements in lean mass and strength compared to training alone.

Furthermore, a review of over 80 studies found creatine improves strength gains from weight lifting by 5-10% on average.

Building Muscle Can Increase Metabolism

Gaining muscle mass increases resting metabolic rate (RMR) since muscle is active tissue that burns calories around the clock.

One pound of muscle burns about 6 calories per day. Compare that to a pound of fat which only burns 2 calories per day.

This means building an extra 5 pounds of muscles would help you burn an additional 30 calories around the clock.

Over time, gaining lean muscle mass from creatine supplementation combined with training may indirectly support weight loss by increasing metabolic rate.

Creatine Improves High-Intensity Exercise Capacity

Supplementing with creatine has been shown in numerous studies to boost performance in sports involving short, intense bursts of effort like sprinting and weight lifting.

This can allow you to train harder and longer, burning more calories and fat in the process.

One study had 22 weight-trained athletes supplement with creatine for 42 days. Researchers observed:

"By increasing the intensity of training, weight lifting, and interval sprint capacity, creatine supplementation may promote greater acute energy expenditure and greater negative energy balance, thereby enhancing body fat reduction."

Creatine May Lower Myostatin Levels

Higher levels of myostatin are associated with muscle loss and accelerated fat gain.

Myostatin inhibits muscle growth and several studies indicate creatine supplementation may lower circulating myostatin levels.

One study had healthy men supplement with creatine combined with resistance training for 28 days. Compared to the placebo, creatine led to a greater reduction in serum myostatin levels.

Researchers concluded:

"The results suggest that creatine supplementation during resistance-training may confer beneficial effects on skeletal muscle hypertrophy and myostatin inhibition."

By inhibiting myostatin, creatine may help promote muscle growth and prevent fat gain typically associated with low muscle mass.

Creatine Provides No Additional Benefit for Endurance Activities

While creatine improves performance in short, high intensity activities it does not seem to benefit endurance-based exercise.

In one study, 19 healthy young adults supplemented with creatine for 5 days before completing an endurance exercise test.

Researchers concluded:

"Ingestion of creatine monohydrate immediately before prolonged endurance exercise does not improve time trial performance."

So while creatine may help boost calorie burning during strength training, it likely won't provide added benefit for lower intensity endurance activities like brisk walking or jogging.

Does Creatine Cause Weight Gain?

Some people think creatine causes water retention leading to muscle gain but not fat loss. However, research doesn't back up this claim.

A review of over 550 studies evaluated the side effects of creatine supplementation.

Researchers concluded:

"A number of clinical trials which have used doses of 0.3 grams per kilogram of body weight or more for up to several years have not shown any significant adverse effects...Therefore, creatine monohydrate can be regarded as a safe supplement."

While creatine use can cause some initial water weight gain this subsides within a few weeks. Any increase in lean muscle mass from taking creatine will likely offset minor water retention.

Creatine May Improve Body Composition

Rather than cause weight gain, some research indicates creatine may enhance body composition when combined with training.

A 6-week study had college football players supplement with creatine during resistance and agility training.

Compared to the placebo group, those supplementing with creatine experienced significantly greater gains in fat-free mass with no change in body weight or body fat percentage.

Researchers concluded:

"We conclude that over a 6-week period, the addition of creatine to the diet appears to enhance the outcomes from resistance training and sprint work."

Furthermore, a review of studies on creatine and body composition found minimal evidence it causes weight gain.

Researchers concluded:

"Collectively the available data indicates that creatine supplementation can positively augment training-induced gains in body mass and can help improve body composition."

Who Should Take Creatine?

Creatine has been extensively studied for over a century and has an excellent safety profile. However, there are some people who may see greater or lesser benefits.

Strength Athletes

Those participating in sports involving jumping and short bursts of power like basketball and volleyball tend to experience the greatest performance boost from creatine.

In these sports, increased muscle strength and power output directly improves speed and agility.

Weight Lifters

Numerous studies show supplementing with creatine significantly boosts strength and muscle mass when combined with resistance training.

If building muscle and strength are your fitness goals, creatine can definitely help.

Runners and Endurance Athletes

As mentioned before, creatine does not seem to benefit endurance activities like running, swimming and biking.

One study had trained endurance cyclists supplement with creatine for 6 weeks. Researchers concluded:

"Creatine supplementation did not significantly influence any of the measured indices of endurance performance."

So creatine provides little added benefit for pure endurance athletes. However, those who do occasional HIIT or bodyweight training may still benefit.

Older Adults

Creatine may be especially beneficial for older adults over 50 engaged in exercise training.

In one study, creatine combined with resistance training increased lean mass and strength in adults over age 65 more than training alone.

Creatine provides anabolic support by boosting the growth of muscle fibers that tend to decline with age.

Vegetarians

Those who avoid meat consumption tend to have lower muscle creatine stores since it mainly comes from animal products.

Vegetarians following an active lifestyle or engaged in regular exercise can benefit from supplemental creatine.

Optimal Creatine Dosage

According to International Society of Sports Nutrition (ISSN), the recommended dosage is:

• 5 grams (0.17 oz) per day for 5-7 days to load muscle cells. This is called the loading phase.
• 2-5 grams per day thereafter as a maintenance dose.

This dosing strategy rapidly saturates muscle stores maximizing performance benefits.

Cycling on and off creatine may help limit cell saturation and maintain effectiveness. An example cycle is 8-12 weeks on creatine and 4 weeks off.

Timing

The two best times to take creatine are:

• Pre or post workout: Take 5 grams 60-90 minutes before or 30-60 minutes after training.
• Morning: Take 5 grams with breakfast on rest days to maximize muscle uptake.

Taking creatine with a meal can enhance absorption but is not absolutely necessary.

Creatine Forms

Creatine monohydrate is the most studied, effective and economical form.

Buffered forms like creatine HCL or Kre-alkalyn are touted as superior, but research shows no added benefits compared to monohydrate.

Liquid creatine is less stable and not recommended for optimal results.

Safety and Side Effects

Thousands of studies confirm creatine's safety as a supplement even at high dosages.

No serious side effects have been reported in studies lasting up to 5 years using doses of 5 grams per day.

However, some users do report minor side effects including:

Gastrointestinal Discomfort

Cramping, nausea, diarrhea. Taking creatine with meals can help reduce this.

Weight Gain

Primarily due to increased water in muscles, not fat. This usually subsides within a few weeks of continued use.

Muscle Cramps and Strains

Likely from inadequate hydration. Consuming extra water helps counter this.

Additionally, creatine should be avoided or used cautiously under certain circumstances:

• Kidney disease: Creatine may further reduce kidney function.
• Liver disease: Creatine is metabolized by the liver which may be impaired.
• Diabetes: May impair blood sugar control. Monitor closely if combining.

Consult a doctor before taking creatine if you have one of these conditions.

The Bottom Line

Here is a summary of how creatine may impact weight loss efforts:

• Builds lean muscle mass boosting metabolic rate
• Improves high-intensity exercise performance which burns more calories in less time
• May lower myostatin allowing greater muscle growth
• Does not improve endurance activities like jogging or cycling
• Can enhance body composition and prevent fat gain when combined with training

According to research, creatine is not a fat-burning supplement, but can support weight loss efforts through its performance and muscle-building effects.

If your fitness goals include building strength and lean mass, creatine is a safe and effective supplement. Combined with proper exercise and nutrition, it can help improve body composition.

However, for endurance athletes and those focused solely on cardio training, creatine provides little added weight loss benefit.

At the end of the day, results come through consistency with training and diet over the long haul. But creatine may give you that extra edge to push harder and build more muscle mass during workouts.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.