Whether you're new to the fitness world or a seasoned gym member, you've probably come across the mention of creatine. Bodybuilders, athletes, and fitness influencers alike seem to support the supplement as a must-have for working out. But, what exactly is creatine?
Creatine is one of the most widely used supplements in the fitness world. It is known for helping to build strength and enhance muscle growth, but beyond these benefits some people claim that creatine can also help with fat burning and weight loss.
Is there any truth to this, or is it just another fitness myth? Together, we’ll explore:
- If creatine actually directly burns fat
- How creatine can affect weight loss
- Other options to safely (and sustainably!) burn fat
Does Creatine Burn Fat?
Let’s Look at a Science-backed Breakdown of Creatine and its Benefits
Fat loss occurs when the body breaks down stored fat, through a process called lipolysis. Lipolysis is the first step in fat metabolism and involves the breakdown of triglycerides (stored fat) into glycerol and free fatty acids (FFAs). However, just because fat is broken down does not necessarily mean it will be used for energy. It must go through oxidation!
Fat oxidation is the next step after lipolysis. It occurs in the mitochondria of cells (throwback to middle school science class), where the released fatty acids from lipolysis are converted into energy. This process requires oxygen and happens primarily during aerobic activities like walking, running, and endurance exercise.
The bottom line is that
- Lipolysis = Fat breakdown (releasing fatty acids)
- Fat Oxidation = Fat burning (using fatty acids for energy)
Here’s where creatine may come in. If fatty acids are not oxidized, they may be re-stored as fat in the body. That’s why simply triggering lipolysis, like by fasting or taking a fat-burning supplement does not technically guarantee fat loss.
Fat loss will occur when you consume fewer calories than you burn, which creates a calorie deficit. A calorie deficit is the key to losing weight. The combination of cardio and eating in a deficit is the safest and most sustainable way to lose weight and burn fat.
Creatine itself does not increase fat oxidation. It primarily helps replenish the body's main energy source, which enhances strength and power during exercise but does not directly increase fat metabolism.
However, don’t fear – it does help with fat loss!
How Creatine Supports Fat Loss Indirectly
While it Won’t Directly Burn Fat, Creatine Enhances ATP Production, Allowing You to Train Harder and Lift Heavier
Creatine creates bursts of energy and strength, which can improve your workout performance. You can lift heavier and workout more intensely with creatine, which will lead to a greater calorie burn. As we noted, burning more calories than you intake is the most surefire way to burn fat. If you are working out with more intensity, this will lead to fat loss over time.
Besides workout performance, studies have shown that creatine can increase muscle mass. Creatine enhances muscle size by drawing water into muscle cells, making them appear fuller. Over time, it also improves strength and performance, contributing to real muscle growth. Creatine supplementation and the increased muscle mass it leads to raises your resting metabolic rate. In short – this means you burn more calories throughout the day!
In addition, creatine also speeds up your workout recovery. As stated previously, creatine boosts the water content in the muscle cells. This hydration, besides increasing muscle growth, also reduces muscle cramps. A faster recovery allows for more frequent workouts as well as more intense training. This, again, results in burning more calories and thus burning fat.
When dieting, people often lose muscles along with fat. Creatine helps prevent this muscle loss during a cut in calories. Creatine helps preserve muscle mass in a calorie deficit, which will help you not only achieve a leaner physique, but also maintain a higher metabolism.
So, a quick recap! Creatine, although it does not directly burn fat, is a great tool for:
- Improved workout performance
- Increased muscle mass
- Muscle retention
- An increase in overall calorie burn
If your primary goal is fat loss, creatine is not a magic fat burner. However, don’t discount it right away. It has many benefits that support long-term fat loss and help you stay lean in your calorie deficit.
What if Creatine Isn’t for Me?
If a More Intense Workout and Retained Muscle Mass Is Not What You’re Looking For, There are Other Options to Safely and Sustainably Burn Fat
An appetite suppressant that burns fat while you sleep is perfect for those with a packed schedule! Image courtesy of Dr. Emil Nutrition.
It’s okay to feel a little lost at where to start on your weight loss journey. To burn fat safely, and sustainably, try to:
- Eat cleanly – balance, balance, balance! Try to cut out sugary drinks and snacks, and add in vegetables, fruits, and healthy proteins instead.
- Exercise regularly – aim for 150 minutes of aerobic exercise per week.
- Manage your stress. This is a step that many people might not think of, but it really is crucial! A good night’s sleep is so important to help regulate hormones that control your appetite and actually helps you eat fewer calories. Sleep and less stress also allows you the energy you need to workout.
These are the ideal steps to fat burning and weight loss, but sometimes life doesn’t work out so nicely. Healthy foods are expensive and the workday doesn’t leave much time to consistently workout. Getting a solid night of sleep and keeping your stress levels under control is difficult.
If you cannot fit time into your busy schedule to workout, consider taking an appetite suppressant. We’ve really honed in on the fact that a calorie deficit is the key to losing weight. However, it is understandably hard to cut out calorie-heavy snacks, especially if you do not have time to burn those calories off. An appetite suppressant can take away your feeling of hunger, or make you feel full faster. As a result, you can intake less calories and thus lose weight.
Try out Dr Emil Bedtime Burn for an easy supplement that not only suppresses your late night cravings, but also promotes deep sleep, provides a boost to your metabolism, and burns fat while you sleep! This is the perfect way to lose weight and burn fat without lifting a finger.
And there you have it! Now, you are an expert on creatine and its benefits, and have some other options for safe, sustainable fat burning. Start your weightloss journey wherever you feel the most comfortable. Do as much (or as little) exercise as you want! Just make sure to keep in mind a calorie deficit when researching supplements.
