As a fitness professional with a long time of experience making a difference in individuals accomplishing their wellness goals, I get how disappointing it can be to lose belly fat. It’s one of the most common fitness goals I encounter among my clients.
But the truth is, losing belly fat is not as simple as following a fad diet or doing endless crunches. It requires a comprehensive approach that combines proper nutrition, exercise, and supplementation.
In this article, I’m reaching out to share with you a few valuable insights into a supplement that has picked up gigantic popularity within the fitness industry: creatine. You might be wondering, should I take creatine while trying to lose belly fat? And most probably that’s why you are here.
If you’re trying to lose belly fat, you may wonder if creatine is the right supplement. I’ll be breaking down the science behind creatine and its potential benefits and drawbacks for those trying to shed belly fat.
By the conclusion of this article, you’ll have a clear understanding of how creatine works, how to utilize it for the most extreme advantage, and whether or not it’s right for you. So, let’s dive in!
Should I Take Creatine While Trying To Lose Belly Fat?
Creatine indirectly supports fat loss efforts by increasing muscle mass and strength, leading to a higher metabolic rate and increased calorie burn. Whether or not to take creatine while trying to lose belly fat should be based on individual fitness goals and needs.
Research shows that creatine can indirectly support fat-loss efforts when combined with a calorie-restricted diet [1]. By increasing muscle mass and strength, creatine leads to a higher metabolic rate and increased calorie burn, even at rest.
A 2019 study [2] examined the effects of creatine supplementation in combination with resistance training on fat mass in adults aged 50 and over. Meta-analyses of 19 studies including 609 members showed that creatine supplementation amid resistance training comes about more noteworthy in lessening body fat percentage compared to placebo. Mechanisms explaining how creatine may influence fat mass were also discussed.
However, the direct effects of creatine on fat loss are still unclear. Some studies have found that creatine supplementation can lead to weight gain [3, 4, 5], but this is generally due to an increment in muscle mass instead of fat mass. So, while creatine doesn’t directly burn fat, it may indirectly support fat loss efforts by increasing muscle mass and strength.
That being said, the decision to take creatine while trying to lose belly fat should be based on you, and in consultation with a professional. It’s also imperative to note that creatine supplementation may not be reasonable for everyone. People with kidney problems, for example, should avoid taking creatine.
Overall, while creatine may indirectly support fat loss efforts, it should not be relied upon as the sole solution for losing belly fat. Proper nutrition and exercise are still crucial for achieving weight loss goals. But, if you’re looking to increase muscle mass and strength whilst also losing belly fat, creatine may be an accommodating addition to your wellness routine.
Related: Does Creatine Make You Hungry? The Reality
Understanding Creatine
Creatine is a naturally occurring compound found in our bodies, basically in our muscles. It is produced within the liver, kidneys, and pancreas, and can moreover be gotten through dietary sources such as meat and fish [1].
Creatine is involved in giving energy to our muscles amid high-intensity workouts [6, 7], which is why it is frequently utilized as a supplement by athletes and bodybuilders.
As a fitness professional, I profoundly recommend creatine supplementation to anybody looking to build muscle and move forward in their overall athletic performance.
Creatine is a normal substance that’s found in our muscle cells, and it’s been utilized for decades by athletes and bodybuilders to improve muscle mass, quality, and endurance [8, 9, 10, 11].
A 2018 trial [12] has shown that combining 4-week complex training with creatine supplementation improved maximal muscular strength and reduced muscle damage during training. This was concluded after testing 30 explosive athletes who were given either creatine or a placebo supplement.
Additionally, creatine has been found to reduce muscle breakdown during exercise, further supporting muscle growth and retention.
It’s critical to note that while creatine is a secure and compelling supplement for most individuals, it may not be appropriate for everyone. But, its ability to increase muscle strength and power, aid in muscle recovery and growth, and potentially support fat loss make it a valuable addition to any fitness regimen.
Related: Is Creatine Natty (Natural)? The Truth about Creatine
How to Lose Fat While Taking Creatine?
If you’re trying to lose belly fat while taking creatine, the key is to maintain a calorie deficit through a combination of exercise and proper nutrition [13, 14]. Creatine supplementation can enhance your workouts by increasing muscle strength and endurance, but it won’t directly burn belly fat.
To optimize fat loss, you should make sure to eat a healthy and adjusted diet that’s high in protein and low in processed foods, and sugars. A high-protein diet can offer assistance to preserve muscle mass when you’re in a calorie deficit, which is vital for keeping up strength and performance within the gym.
In terms of exercise, a combination of resistance training and cardiovascular exercise [15] can help you burn fat and build muscle while taking creatine. Aim to perform at least 30 minutes of moderate-intensity cardio per day and combine weight lifting or bodyweight exercises 2-3 times per week.
In addition to proper nutrition and exercise, it’s important to stay consistent with your routine and give your body time to adapt to the changes. Losing belly fat takes time and patience, but with dedication and hard work, you can achieve your goals while taking creatine.
It’s worth noting that some individuals may experience a slight increase in water weight when starting creatine supplementation, which can make it seem like they are not making progress toward their fat loss goals. However, this initial water weight gain is temporary and should subside within a few weeks.
Takeaway: While creatine won’t directly burn belly fat, it can be a valuable tool for supporting your fitness goals and enhancing your performance in the gym. By combining creatine supplementation with proper nutrition and exercise, you can optimize your fat loss while preserving muscle mass and improving overall health and fitness.
Related: How to Lose Belly Fat Overnight with Vaseline? Does it work?
Related: The 3 Best Sleeping Positions to Lose Belly Fat
Considerations Before Taking Creatine
Before considering creatine supplementation, it’s important to be aware of potential risks and side effects. While creatine is generally safe for most people when taken in appropriate doses, there are some important things to keep in mind.
Firstly, those with pre-existing medical conditions or who are taking certain medications should avoid creatine supplementation. This includes individuals with kidney disease, liver disease, diabetes, and high blood pressure, as well as those taking certain diuretics and NSAIDs.
Secondly, it’s important to properly dose and cycle creatine to minimize the risk of side effects. The recommended dose of creatine is typically around 5 grams per day, but some individuals may benefit from higher doses of up to 10 grams per day. It’s important to start with a lower dose and gradually increase it over time to assess individual tolerance.
Lastly, it’s important to cycle creatine to prevent the body from becoming too reliant on it. A typical creatine cycle involves taking the supplement for 8-12 weeks, followed by a break of 4-6 weeks before resuming supplementation.
Ultimately, while creatine supplementation can be reliable and effective for many people, it’s important to be mindful of potential risks and side effects and to properly dose and cycle the supplement to maximize benefits and minimize risks.
Related: Creatine Vs Pre Workout – Differences and Which is Better?
Combining Creatine with Other Supplements for Maximum Benefits
Creatine can be effectively combined with other supplements to maximize muscle growth and fat loss. One popular combination is creatine and beta-alanine, which have been shown to increase lean body mass and decrease body fat more than either supplement alone.
Other supplements that can be taken with creatine include whey protein, BCAAs, and pre workouts. Whey protein is an excellent source of amino acids for muscle growth (Check out our specific article based on: mixing creatine and protein powder), while BCAAs have been shown to enhance recovery and reduce muscle soreness. Pre workout supplements can help increase energy and focus during workouts, leading to better performance and results (Check out our specific article: Can You Mix Creatine With Pre Workout? Is It Safe?).
It’s important to note that not all supplements are created equal and it’s important to do research and choose high-quality supplements from reputable brands. Additionally, it’s noteworthy to follow proper dosing and cycling protocols when combining supplements to avoid negative side effects. When stacking supplements, it’s also important to consider any potential interactions between supplements and any medications you may be taking.
Related: Can You Mix Pre Workout With Protein Powder? Is It Suitable?
Bonus: Top 10 Foods to Help Lose Belly Fat
In addition to taking creatine and exercising regularly, incorporating certain foods into your diet can also help you lose belly fat. Here are the top 10 foods that are rich in nutrients and can aid in fat loss:
- Avocado: High in healthy monounsaturated fats, fiber, and potassium, avocado can help reduce belly fat and lower the risk of heart disease [16, 17].
- Berries: Rich in antioxidants and fiber, berries such as strawberries, blueberries, and raspberries can help improve insulin sensitivity and reduce inflammation, leading to a reduction in fat [18, 19].
- Leafy greens: Vegetables like spinach, kale, and collard greens are high in fiber, vitamins, and minerals, and can help with weight loss and improve overall health [20, 21].
- Salmon: Rich in omega-3 fatty acids, protein, and other nutrients, salmon can help reduce inflammation, improve insulin sensitivity, and promote fat loss [22].
- Greek yogurt: High in protein, calcium, and probiotics, Greek yogurt can help reduce appetite, increase satiety, and promote fat loss [23, 24].
- Nuts: Almonds, walnuts, and other nuts are high in healthy fats, protein, and fiber, and can help reduce belly fat and improve overall health [25, 26].
- Whole grains: Whole grains like brown rice, quinoa, and oats are high in fiber, protein, and other nutrients, and can help reduce weight and lower the risk of heart disease [27, 28].
- Beans: Legumes such as black beans, chickpeas, and lentils are high in protein, fiber, and other nutrients, and can help reduce fat and improve overall health [29].
- Eggs: High in protein and other nutrients, eggs can help reduce appetite, increase satiety, and promote fat loss [30].
- Apple cider vinegar: This natural vinegar can help improve insulin sensitivity, reduce appetite, and promote fat loss [31].
Incorporating these foods into your diet can be a great way to support your efforts to lose belly fat and improve overall health. Regardless, it’s necessary to recognize that no single food can target belly fat specifically, and overall dietary and lifestyle changes are necessary for effective fat loss.
Related: 8 Amazing Foods That Burn Belly Fat Overnight
FAQs
Final Thoughts
While creatine has many benefits for athletes and fitness enthusiasts, its effectiveness for weight loss and specifically targeting belly fat is still inconclusive. However, it can be used as a supplement in combination with a healthy diet and exercise routine to enhance muscle growth, strength, and overall performance. We hope you got your answer on whether should I take creatine while trying to lose belly fat.
It’s important to note that creatine is a safe and well-researched supplement, but as with any supplement, it’s best to consult with a healthcare professional before adding it to your routine, especially if you have pre-existing medical conditions or take medication.
Remember, weight loss is not just about one supplement or miracle solution, but a combination of healthy lifestyle habits, including regular exercise, a balanced diet, adequate sleep, and stress management. Don’t rely solely on supplements for weight loss or fat loss goals.
As a fitness professional, I recommend focusing on sustainable and healthy lifestyle habits rather than quick fixes or shortcuts. Stay consistent, patient, and persistent in your fitness journey, and you will achieve your goals over time.
If you have any questions or concerns about creatine or weight loss, don’t hesitate to reach out to a qualified fitness professional or healthcare provider for personalized guidance and advice.
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