Creatine and its effects on muscle mass and fat
Creatine is one of the most popular supplements for people who practice sports. Many studies have confirmed that it helps improve performance, increase muscle mass and support muscle recovery. However, createdine does not directly cause weight loss.
Instead, createdine affects body composition in a positive way. Increasing muscle mass helps increase the basal metabolic rate (BMR), thereby the body burns more calories even at rest. In addition, createdine promotes the production of ATP energy in muscles, helping users to exercise at a higher intensity and more regularly, an important factor in reducing fat.
Dr. Jose Antonio - professor of sports nutrition at Nova Southeastern University (USA) and co-founder of the International Society of Sports Nutrition (ISSN) - said: "Creatine is not a weight loss drug, but it helps improve muscle strength and mass. When you exercise more effectively, fat loss will occur more sustainably."
Exercise performance, risks and safe use
According to the ISSN, adding createine helps increase high-intensity exercise performance, supports quick recovery and may reduce the risk of injury. This makes createdine a useful choice for both strength and endurance athletes.
In terms of safety, createdine is considered a low risk for healthy adults if taken at the recommended dosage (3 - 5g/day). Some people may experience water retention, bloating or indigestion, but there is no solid evidence that createdine damages the kidneys at the usual dose. However, people with kidney disease, pregnant women or breastfeeding women should avoid using them.
Allison Herries, a nutritionist at Syracuse University (USA), notes: The best way to maximize the benefits of createine is to combine it with strength training, a diet full of protein, adequate sleep and stress management. If you only take createine without changing your lifestyle, you will not see clear results."
When supplementing, users can mix create createine with water or add it to smoothies, coffee or oatmeal. Research shows that taking carbohydrates with exercise can increase absorption into muscles.
Creatine is not a direct weight loss product. It is a tool to support muscle growth, improve exercise performance and thereby indirectly promote fat loss. To be effective, createdine needs to be combined with a healthy diet, scientific exercise and sustainable weight loss strategies.
