What is creatine?
Creatine is a natural compound produced in the liver, kidneys and pancreas, then stored primarily in muscles as phosphocreatine. In addition to endogenous sources, createdin is also supplemented from red meat, fish, and is most commonly through supplements.
Many athletes have used createdine to improve strength, endurance, and muscle recovery. But recently, createdine has also been mentioned in the context of supporting weight loss, a function that makes many athletes skeptical.
According to nutritionist Shikha Singh ( NutriWellness nutrition consulting center, India), the use of createdine may not burn fat directly, but it provides ideal conditions for the body to effectively reduce fat.
Creatine helps increase lean muscle mass and increase the performance of high-intensity exercise. This means the body burns more calories, both during and after exercise, explains Singh.
A study published in the Journal of Traffic Aesthetics and Exercise showed that people who took createine during exercise lost an average of 0.5 kg of fat compared to the group who took gia.
Which is the most suitable for weight loss?
Not all createines are the same. According to Dr. Darren when whenw, an athletics scientist at the University of Regina ( Canada), createdine monohydrate is the most widely studied and also the most effective.
Creatine monohydrates are highly safe, low cost and have a clear effect in increasing muscle mass and performance, says Darren. Although it can cause mild water retention in the muscles, this is completely unrelated to fat accumulation.
How to use createine safely to lose weight
Admission phase: Take 20g per day (divided into 4 sessions) for 5-7 days.
Maintainance phase: 3-5g/day.
Drink after exercise, combine with carbohydrates to optimize absorption.
Drink at least 2.5-3 liters of water per day.
Side effects to note
Creatine is considered one of the safest supplements, but can still cause some mild reactions:
Keep your muscles hydrated, temporarily increase weight or feel bloated.
Stretch, headache, or stomach pain if taken at the wrong dose or hydrated.
Creatine is not a "medicine" for weight loss, but it is a powerful support tool if you are pursuing the goal of losing fat and gaining muscle. It does not replace a reasonable diet or regular exercise, but it can help you go faster and more sustainably on this journey.
