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Should you take creatine while trying to lose belly fat?

Written By : Mr. Awais and Mr. Usama Arshad

Rechecked By : Mr. Arshad Ali

Modification Date : December 22, 2023

Table of Contents
    Should you take creatine while trying to lose belly fat?
    Creatine Dosage

    1. Your Goal: If your goal is to lose weight and gain muscle you have to add creatine supplementation in your daily diet with 20% of fat from your daily diet.

    3. Pros and Cons: It helps you in muscle recovery as well as muscle building. But, try to take it in the recommended dosage otherwise, it will cause 2 diarrhea, dizziness, weight gain, etc.

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    Should you take creatine while trying to lose belly fat?
    Creatine and Weight Loss

    In simple words, we can say that (YES) creatine helps you to lose weight but not immediately. It takes some time to get you in a shredded look. The most important thing while using creatine is your diet. The number of calories you are taking and the number of calories you are burning. So, also keep track of your daily calories in and calories out.3

    BULKING VS CUTTING: In both phases the recommended dosage is the same do not exceed the amount without taking any professional advice otherwise you have to face the following issues:

    1. Water retention in your body
    2. Sudden weight gain
    3. Bloating
    4. Diarrhea

    Hence, if you want to increase your dosage 4, first of all, take professional advice from a doctor then make changes in your daily intake.

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    Safety Measures
    Safety Measures

    1. Dosage: As mentioned above 3-5 grams is recommended dose of creatine daily. It will be safe for your overall organ health. If you increase dosage 5 without the guidelines of any medical professional you may face gut issues.

    2. Type and Quantity: Like other supplements creatine also had different types. Their dosage and quantity depends upon what type of creatine you are using. Different types of creatine are:

    • Creatine monohydrate
    • Creatine anhydrous
    • Micronized creatine
    • Creatine hydrochloride (creatine HCI)
    • Creatine ethyl ester

    The most commonly used creatine is Creatine monohydrate. 6

    3. Increase your Water Intake:

    If you are taking 3-5 grams of creatine daily then 3-4 liter 7 water intake is necessary for the functioning of your body. If you are not taking a necessary amount of water it impacts your workout performance and you feel dizzy.

    4. Why sleep is necessary?

    Sleep is necessary if you are taking creatine to lose your belly fat. The process of Protein synthesis occurs during sleep. During Protein synthesis 8 , your body breaks protein in amino chain which will help in recovering and growing of your muscles.

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    5. Macros vs Micros:

    First of all, we have to understand that for creatine to lose your belly fat is not enough we also need sufficient amount of macros and micros. Macros are basically provides energy to over body and micronutrients provide vitamins and minerals to over body. Learn more about macros and micros 9.

    Benefits
    Benefits

    1. Energy During Workout: Taking recommended amount of creatine daily will help you in increasing performance 10 during workout sessions. It speeds up the process of muscle building and muscle recovery.

    2. Recovery Process: Creatine not only speeds up the recovery process but also enhances your performance during HIT 11 ( High Intensity Training ) Sessions. Suppose before taking creatine you are doing 8-9 reps and after taking it your performance becomes high to 12-15 reps on the same weight.

    3. Increases Muscle Mass: Creatine Prevents you from muscle loss as well as helps in increasing muscle mass and muscle maturity. Most people questioned how much muscle we can grow 12 while taking creatine. The simple answer is that if you are correctly and consistently hitting your training sessions with proper diet and recovery you can aim to grow 2-3 pounds of pure muscle in 4-5 weeks.

    4. Reduce Dehydration and Muscle Cramping: Creatine helps in reducing dehydration and prevents you from cramps. Cramps 13 occurs when your body is low in potassium. The daily requirement of potassium for muscle building is 3500-4000 mg. If you are a vegan then you can easily complete your requirement from green vegetables like cucumbers, Spinach, Broccoli, etc.

    5. Keeps Hydrate Your Cells: Creatine helps in taking nutrients with water towards your muscle cell tissues. Hence, It will help in increasing muscle size, and muscle mass and keep your muscles stronger.

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    Cutting Fat
    Cutting Fat

    1. Water Retention: While using creatine continuously your body starts storing water. Hence, when you take creatine in a recommended manner for 24-25 days you don’t face many adverse effects. When your body starts storing water it will affect your overall performance 14. Hence, always try to take creatine in a controlled manner.

    2. Gastrointestinal disturbances: First, when you take creatine more than the recommended dosage you may face digestive issues 15. Always take creatine up to 24-25 days before taking a break.

    3. Muscle Cramps:

    Muscle cramp occurs when you take creatine continuously and in big doses. They can also occur due to less blood supply 16 in the muscles or by deficiency of minerals.

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    Creatine
    Creatine

    Creatine 17 is a naturally occurring substance in the human body. It is found in the liver, testicles, etc. You can also take it from meat and fish. If you are not a vegetarian then you can easily complete your daily creatine requirement. On other hand if you are vegetarian then you will face some difficulties in completing your daily requirement.

    Nowadays there exist many supplements by which you can easily easily take a sufficient amount of creatine. But while choosing these supplements be cautious whether these supplements are testified or not.

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    Rich Creatine Foods
    Rich Creatine Foods

    Should you take creatine while trying to lose belly fat?

    The simple answer to that question is yes you can take creatine while trying to lose belly fat but in a controlled recommended dose.

    can I take creatine before bed?

    Yes you can take creatine in recommended dosage before bed. It will helps you in improving your sleep quality 18. It does not affects your body like caffeine

    Does creatine make you gain belly fat?

    No creatine does not make you gain belly fat but water retention 19 happens mostly during loading phase. It will helps you in increasing your muscle mass quickly.

    should runners take creatine?

    A study 20 concluded that taking creatine to lose your belly fat in 5-6 gram dosage helps in improving your exercise performance.

    does creatine expire?

    Creatine monohydrate is one of the best types of creatine which does not expires our years. A Scientific study 21 shows that creatine monohydrate in powdered 22 form doesn’t expires over years.

    can creatine cause headaches?

    Creatine may have some side effects 23 but there is no proper study who suggest that creatine causes headache.

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    1. https://www.goodhousekeeping.com/health/a45210825/best-time-to-take-creatine/ ↩︎
    2. https://www.ccjm.org/content/83/1/37 ↩︎
    3. https://www.nytimes.com/2022/10/24/well/eat/creatine-supplement-benefits-side-effects.html ↩︎
    4. https://www.webmd.com/vitamins-and-supplements/creatine ↩︎
    5. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5545206/ ↩︎
    6. https://pubmed.ncbi.nlm.nih.gov/11085837/ ↩︎
    7. https://www.realmuscle.co.uk/post/creatine-water-intake ↩︎
    8. https://pubmed.ncbi.nlm.nih.gov/13130131/ ↩︎
    9. https://www.medicalnewstoday.com/articles/micros-vs-macros#how-much-you-need ↩︎
    10. https://pubmed.ncbi.nlm.nih.gov/34199588/ ↩︎
    11. https://pubmed.ncbi.nlm.nih.gov/9721002/ ↩︎
    12. https://pubmed.ncbi.nlm.nih.gov/29214923/ ↩︎
    13. https://my.clevelandclinic.org/health/treatments/17674-creatine ↩︎
    14. https://pubmed.ncbi.nlm.nih.gov/9884793/ ↩︎
    15. https://pubmed.ncbi.nlm.nih.gov/10999421/ ↩︎
    16. https://www.livestrong.com/article/392259-creatine-and-muscle-cramps/ ↩︎
    17. https://pubmed.ncbi.nlm.nih.gov/23851411/ ↩︎
    18. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5435551/ ↩︎
    19. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC155510/ ↩︎
    20. https://pubmed.ncbi.nlm.nih.gov/9662683/ ↩︎
    21. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8912867/ ↩︎
    22. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8912867/ ↩︎
    23. https://www.healthline.com/health/creatine-headache ↩︎

    Our Services are just for informational purposes we didn’t promote any professional medial advice and treatment. We always consult with our health experts team before making any content for health and wellness.

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