Creatine is naturally produced from amino acids in your body and used to regenerate energy muscle during intense activity such as sprinting or weightlifting. Supplementing with creatine should not interfere with weight loss though it may slightly increase water weight. Although some studies have shown benefits of creatine in athletic performance, muscle wasting and heart disease, well-controlled clinical trials are lacking.
About Creatine
Creatine is produced in your muscles from the amino acids glycine, L-arginine and L-methionine or absorbed from animal flesh in your diet. Adults have a total store of creatine totaling approximately 120 g. Creatine is converted into phosphocreatine in the muscles and is the fastest way to regenerate ATP, the source of energy in your cells.
Benefits to Weight Loss
Some people find a significant energy boost when supplementing with creatine that may help increase exercise capacity. Although an increase in the amounts of creatine in the body would increase energy needed to maintain it, this is unlikely to contribute to weight loss. Not everyone will benefit from creatine supplementation. Most studies have been performed on male athletes in their 20s, but none have been large or well-controlled clinical trials.
Side Effects and Weight Loss
Creatine carried a large amount of water along with it. Excessive intake of creatine supplements or low water intake during creatine supplementation can cause dehydration or water retention. Dehydration can cause cramping and fatigue that may prevent you from maintaining your exercise schedule. Water retention due to dehydration and excess creatine can add weight and inches.
Safe Supplementation
Creatine is best absorbed into the muscled when other nutrients are absorbed. Take creatine in the morning or prior to exercise with plenty of water taken with the supplements and throughout the day. Do not take more creatine than recommended on the label of your product. If you are taking daily medication or are being treated for any medical condition, consult your health care provider before starting creatine supplementation.
Member Comments