Creatine VS. Weight Loss | Should You Avoid?
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- čas přidán 5. 08. 2024
- Creatine Monohydrate is likely the most well known, researched supplement on the market. The benefits are well known from increased muscle volume, performance and even intelligence improvements.
So why should you avoid creatine if you want to lose weight? A great questions and I want to address this from the position of someone who is focused only on the scale and not on body fat.
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Should you stop taking creatine if you want to lose weight?
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Paul, is it alright for me to strength train on a fasted stomach? I get up so early, I'm not hungry and don't want to eat right away. I'm up at 3:45 to get my training and walking in. I do eat afterwards. Thank you 😊
Do we have buy a meal plan or hire a coach to do the challenge
The difference in my physique and strength levels when I’m on creatine vs off is pretty astonishing honestly. If the goal is fat loss why would you not take something that will help because the scale may go up a couple pounds initially? Don’t get tied to that scale!
You are 💯% right.. I'm 5''10" 230..
I'm Trying to get back to my best shape at 170 9% bf
I'm trying to lose weight, but I've been taking creatine and my weight is going up , meanwhile these weights I'm lifting are Feeling very light lol
My waist measurements are going down... so I'm not sure what I should do.. I've been outta the gym for the last 6 years, I trying to get back in shape
@@edwardkulcsar4040 Is it weight or fat, that is your main loss goal?
I take creatine as an attempt to preserve my muscle mass while I've been cutting. I don't mind that the scale doesn't move as much because I use skin fold calipers and the jackson/pollock 7 calculator to track my fat loss. Skin folds shrink= I'm losing fat.
True. Best way to measure fat loss is a tape measurement. OR even better, how your clothes fit.
@bluecoffee8414 yea 5 grams sounds good. It's not an astonishing difference, just helps keep your muscles a little fuller and preserves strength a little better. It's not going to do anything for fat loss really other than indirectly through helping preserve muscle mass and going a bit harder in the gym. Still have to eat enough protein though.
The good thing about taking creatine on a diet is that the weight loss is more real even when doing low carb, because most of the weight is fat not water, so it could seem that is slower, but in the end is almost pure fat, also it helps with performance, strength and even with your mind. Thanks for the video
Outstanding question and clear answer. Great job Paul!
My main goal is to add muscle. I recently started taking creatine monohydrate to help me with energy. One of my favorite CZcams channels period. So much great content. Old dawgs can learn new tricks!
Haha yes we do
Buying this soon. This is exactly what I needed.
I’ll be entering the summer sculpt! Need the accountability and deadline 👍🏼
Thankyou this was quite helpful
As a fighter I had to cut weight (even muscle) for appointments to do and avoid damage to another man. I had no choice but drop the creatine which I LOVE. My coach made me promise because he saw the benefits creatine had with my performance, but dropping from 215 to 185 in 6-8 weeks I had no choice. Good video
This is perfect timing! I was going to ask if I should take creatine when working out and trying to lose body fat.
Post workout
Great information. This is my main fitness channel. The treadmill 1st thing in the morning has been my secret weapon. Starting to see abs. Thank you, Paul!
Very welcome
I'm losing weight and taking creatine right now. Losing fat, maintaining muscle. Losing about a half pound per week.
So do i. I take 5g of creatine daily, i am on caloric deficit, i am doing 4 times a week resistance training and 3 times a week cardio. I am losing 0.5Kg per week
Me too. 👍🏼
@@RicardoJNTeixeira yes that is fine I do this with my protein shake every single day
Another good reason to take CM is... and I do on a daily basis for reasons below.
Who could benefit most from creatine?
To date, the best data for the brain benefits of creatine supplementation appear to be in older adults, and potentially especially those who are vegan or vegetarian. Given what we know about its role in brain energy, it may be worth special consideration when our brains are under higher levels of metabolic stress (for example, if we're sleep-deprived or psychologically stressed).
If taking it, does not allow me to be super cut but COULD help brain health, I know which I would prefer.
Each to their own.
Thank you for uploading and sharing.
thank you. most videos are recommending we take it during a cut, but my goal weight is about 185lbs, so I'm looking to cut down to about 180-182, and then use creatine to boost myself up to 185lbs. now that i've hit 40, i've decided to keep my weight within normal bmi range.
A lot of boxers will appreciate this video as weigh classes is a lot more important than some other sports
Good point
Abs? What other tools are in your arsenal if you don’t mind sharing? I generally follow the Carnivore crowd but sadly most those people are literally 400 lbs so their methods are garbage for me.
Ahhh this! I was wondering about this for weeks and you made a video. You read my mind keep it up!
Hope you enjoyed it!
I've finally been making good progress after I started counting ALL my calories. Ive lost about 10-12 lbs since end of Feb. I use the jackson/pollock 7 caliper skinfold calculator. It says I'm at 6.8% at 5-11" 197, 40 years old. However, when I look at online examples of bf%, it appears I'm in their 10-11% range. The pictures are very subjective though, and not measurable. I take weekly skinfold measurements and know exactly how much fat I've lost because the calipers are objective, measurable and consistent.
However, which one is more accurate?
Hi Paul! I want to lose few kgs of body fat with walking more. /injured runner so not much else to do atm/. As i live in london with weather is nasty 80% of times i wanted to ask you how i can this be done at home. I dont have space for a treadmill sadly. Is marching, walking in a spot or mini stepper good for anything at all? Thank you for your answer. Ani
I followed this recommendation and got creatine from Core Nutritionals. I'm curious about colostrum for health benefits and possible bodybuilding / strength benefits--do you have an opinion or recommendation?
Hey @PaulRevelia do you have your competitors go off creating before show days, or stay the course?
i keep it in.
I plateau'ed and wanted to see the scale go down so I quit my creatine. Lost 6 lbs in 3 days but HUGE mistake. Workouts suffered for a month. Went back on it.
Does Creatine need to be consumed with carbs to increase its effectiveness? I mean literally digested at the same time. Thanks.
Hi Paul , can one use creatine full , or must one cycle , eg two months on , one month off
Quick question, how do you think about women taking creatine to slim down for bikini prep specifically after they have gone through ceasarian post partum?. Would it be ideal to use creatine?
The best project you will ever work on is you.
How possible is it to build muscle without a gym? I do 60 minutes of LISS cardio every single day for fat loss.
I'm 36 years old, 5"10, 175 lbs. I consume 200g Protein, 150g Carbohydrates and 80g Fat and 80g Fat daily.
Buy dumbells , use body weight exercises
i’ve been lifting weights consistently for 2 years and i’m pretty sure i’ve gained a lot of strength and my body fat percentage are also dropping.
(to give an overview i’m at 160cm 55kg, strength level: overhead press 50lbs 9reps, rdl 85lbs 6-7reps)
i don’t know why when im seeing frds that i hvnt seen for more than a year most of them said ive gotten fatter lol, they’re like really old frds so they don’t mind speaking up. i was quite confident with my physique transformation in the past 2 years but that just hit me lol, and ive heard it from multiple ppl not just one.
maybe it’s the 5 grams of creatine that i take daily that make me look big n fat?
also, from the overview i provided is there really something wrong that im doing in my training? like am i lifting less than i thought comparing to the average person with my height and weight, so i actually hv less lean mass than i thought and those are actually fat mass?
I take creatine because i heard it helps your brain. That and the gym performance purposes. Do you have any carnivore or keto clients Paul?
No
I'd like to know if any of the coaches can help carnivores or if any of the meal-plans are adaptable to carnivore.
We won’t advise such diets
Within a week, my weight went up 5 lbs and stayed there. My clothes were tighter as well. And I didn’t notice better performance. My workouts hadn’t changed. 5 days resistance training.
The weight came off within two weeks of stopping.
So as suggested, i won’t be taking this during weight loss.
you won't notice better performance until you maintain it for a while, you didn't have time to adapt your training. You improve over time and that evidence is very clear. 5 days is not enough time to adapt to any new stimulus.
Oh I meant I train 5 days a week consistently. I had taken it for a month or so then stopped.
Does Creatine cause side effects? Such as liver issues?
I've been stuck on weight loss for over 2 months now. Maybe the creatine is part of my issue.
Could be a good sign if you’re leaner
Good info thanks. It’s all about training volume / intensity and building muscle. Unless you are a horse jockey then you give the creatine to your horse and have a glass of water instead 🇺🇸 🇳🇿
The weight never goes down when taking creatine
I’ve been losing body fat since starting creatine monohydrate earlier this year.
When counting carbs do we count all total with Fruits and veggies or only rice oats potatoes sweet potato?
i track all the macros on all foods.
@PaulRevelia I track them all too, using my fitness pal, I have just had some say only count complex carbs. Thank You for all your advice and videos!
@@PaulRevelia I used to track all macros back in my 20s. Now I just turned 40, and trying to take a more sustainable approach for myself. I decided I would only count calories, I keep a running tally on my phone every day, and I simply prioritize protein rich foods so im getting enough protein, but if I have an unhealthy snack, that just gets figured in, and I stop when I hit 2,000 ca. Then 1 day a week I take in 2800- 2,900.
Really like all your content on this channel.
I wish i would have discovered creatine 20 years ago. Muscle gain has been significant. Id argue people who think creatine is making them gain weight arent being honest about their diet.
So creatine helps fat loss
Should I take creatine everyday or just days that I do strength training?
I take it on a training day and I find this approach good to go with.
You make a distinction between weight loss and fat loss. What's the difference? (confused)
Can lose fat, muscle, or water... Better to lose just fat.
when is the best time to take my creatine ? after workout or before?
It just builds up in your system over time.. doesn't matter.
You may want to re-edit this video, 56 seconds in, the blurring of the Instagram profile user was removed.
😊😊😊
As a petite female can I also take creatine
Absolutely
@@PaulReveliathank you, I will go get some tomorrow!!!
😂😂. @@Bunny11344
Just started taking creatine 9 weeks ago & have been on a crazy cut. Lost 22 lbs, feel absolutely amazing.
From my own experience, creatine has been a great supplement.
It sure is
Why wouldnt you lose weight? Eating too many calories is the only way to gain fat, it has nothing to do with creatine, it just helps the muscle hold water
People don't understand basic thermodynamics. If your calories are under your maintenance you will lose weight. Your body has no choice but to get calories from your fat stores.
I was just thinking the creatine in my preworkout might be fighting against my weightloss
It may be added mass
Taking creatine every day. Cut 33 lbs. so far from Jan-May. Body fat still coming off.
I'm on the Keto diet with the goal of losing fat. So far, very successful. You recommend adding Creatine to further help with the fat loss? I'm confused by the messaging of creatine ... "It adds weight".
Nice job!
@@Codirectme Adds water..
I honestly believe creatine causes hair loss. I experienced it. Stopped taking it. Any thoughts?
Thoughts are the evidence doesn't support that! Perhaps your hair loss was coincidental.
@@thehalokidsterI want to jump back on it stopped years ago.. worried about hair loss. Creatine increases DHT levels significantly above normal levels like 5 times. Makes sense causing hair loss.. I don’t know. I certainly experienced it
That was debunked long ago. You're probably losing hair from a multitude of other reasons. I lost a good amount of hair 10 years ago and that was most likely from medical and dietary reasons. At 62 now, I haven't lost any more hair in fact some that was lost 10 years ago has filled back in. I have consistently taken creatine for the past decade @5 grams a day. It's the most researched supplement there is and evidence just doesn't support hair loss.
Nah brah just your genetics I’ve taken creatine on and off for 6 years now hair thicker then ever
@@FJano12hair loss is completely genetics. You were going to lose hair whether u took creatine or not. I’ve been on creatine year round for almost 10 years, full head of thick hair just like my parents.
Make sure you check your liver function before, during, and after.
25 years taking it never had an issue
5'7" and 147 pounds and trying to lose weight?? I hope this is a woman asking and not a man.
I'm cutting fat and taking creatine right now. Call the police
If you eat red meat semi-regularly throughout the week, like 3-4 times per week, you're probably getting enough creatine through that, and do not need to supplement with creatine monohydrate. Only vegans/vegetarians/people who abstain from eating red meat should consider supplementing.
Beef has a gram every 1-2lbs. Even if it’s twice as bioavailable which I don’t believe there is any evidence for, that would be 5ish pounds a day to get a therapeutic dose.
This is bad advice, and you are categorically incorrect.
Complete BS. You completely discount bioavailability and ability to get a nutrient/compound to the target tissue. Just because you eat something does not mean you can break it down and get 100% of it to where it’s needed.
Any women here suffered hair loss using creatine??