Creatine has been used by athletes for quite some time. With it, they increase muscle mass and improve the body's stamina during training. As a result of his actions, power indicators significantly increase, which invariably affects the results of competitions. Bodybuilders often use creatine for weight loss. This is especially true for girls who use classes in the gym not so much for muscle building, but for getting rid of excess weight.
Creatine Monohydrate
This is a fairly popular and fairly successful form of creatine, which is used to increase muscle mass. Creatine Monohydrate is available in powder or tablet form. The drug is positioned as a dietary supplement for athletes.
To date, Creatin Monohydrate from the American manufacturer BioTech and German Creatin Powder are the best creatine-based drugs. Numerous studies of these drugs have shown a marked increase in muscle volume after 20 days of training.
The principle of creatine
At the initial stage, creatine retains fluid, due to which the athlete's weight increases to two kilograms. After stopping the use of the drug, excess fluid leaves the body.
When taking creatine, it should be borne in mind that its effect will be felt exclusively with regular training and a diet. Some athletes do not like fluid retention, as the muscle topography is noticeably smoothed, and sometimes even becomes almost invisible.
The benefits of losing weight
With creatine, you can lose weight perfectly. A lot of athletes respond positively and recommend it.
- In men, the level of the hormone testosterone rises, which in turn affects the muscles.
- It significantly increases strength, so that training becomes longer and more intense.
- Men for weight loss use creatine with fat burners.
- Despite fluid retention, there is also an increase in lean muscle mass.
- The athlete has additional energy, which he spends on strength exercises.
- It prevents protein breakdown. Thanks to the action of creatine, the production of myostatin in muscle tissues is significantly slowed down.
All the data presented were obtained as a result of a study in which volunteers participated. Weight loss with "Creatine Monohydrate" becomes noticeable not immediately, but gradually.
Creatine in foods
At its core, this substance is a protein. It can be obtained from food. It is found in fish and meat, and a fairly large amount of creatine is found in the kidneys and liver of animals. Unfortunately, most of this substance is destroyed by heat treatment of products, so it is not possible to acquire a sufficient amount of creatine naturally. If athletes want to improve their results, they will have to, in addition to a special diet, use a food supplement with this substance.
Application rules
Creatine alone is not a means to lose weight. Its actions are aimed at increasing the stamina of the body during training. Thanks to him, an athlete can train much longer and more intensively, and only under such conditions lose weight.
The daily norm of creatine should not exceed 20 g. It is advisable to divide the dose of the drug by 4 times and use it throughout the day. The same goes for using creatine for weight loss by girls. If creatine is used simultaneously with fat burners, this will have a certain effect, since fat burner is aimed at reducing weight, and creatine - at increasing endurance during training.
Drug compatibility
It is recommended to eat with meat, dairy products, cereals and fish. And also this remedy goes well with fresh vegetables. All of these products enhance the action of creatine and perfectly complement it. Food during exercise should be rich in protein and carbohydrates.
Creatine for weight loss is very poorly combined with the following medicines for the treatment of gout: Indomethacin and Ibuprofen. And also with steroid hormonal agents: “Ketazone” and “Betamethasone”.
With another group of drugs, creatine is not recommended. These are medicines designed to treat stomach ulcers and duodenal ulcers. These include Amoxicillin, Clarithromycin, and Roxatidine.
After consuming creatine, drinking coffee or tea is not recommended. Any exciting drinks are contraindicated during the course of taking this drug.
Creatine for women
How to take women and girls slimming creatine? They usually use creatine infrequently. According to statistics, only 5% of the fair sex use this drug. Athletes do not like the peculiar "pout" of the mouse, which occurs due to fluid retention. In addition, creatine causes swelling on the face and an unpleasant feeling of heaviness in the stomach. As has been repeatedly noted, puffiness is more worrying for women than men, and that is why they rarely use this dietary supplement.
Creatine significantly increases strength in athletes. Despite the fact that this result is quite short-lived, it allows to achieve impressive results. In addition, it has been observed that people taking creatine rarely have muscle breaks and joint injuries. They have practically no pinched and muscle strain during training.
Features of use
Women are advised to take creatine for weight loss an hour before the start of training and in an amount of not more than five grams. The course of use of the drug should be no more than fifty days. During this period, a noticeable saturation of muscle tissue with blood occurs, which improves the contractility of the fibers.
One of the side effects of creatine for weight loss is that due to an increase in the working capacity of the body, the load on the muscles increases, which in turn is reflected in poor sleep, a significant decrease in immunity, pain in the body and even an increase in temperature.
It is contraindicated to use this remedy for diseases of the kidneys and liver. And also it is undesirable to take creatine to people with problems of the cardiovascular system.
How to lose weight
In order to lose weight, the correct dosage should be used. It should be no more than twenty grams per day. Moreover, the dosage is divided into four times. Three weeks after the start of administration, the amount of the drug is reduced by half. For weight loss women, creatine is recommended to use with any low-calorie diets. The fact is that from a lack of nutrition, muscles are noticeably weakened. Creatine not only helps to keep them in their original form, but also significantly strengthen them. Naturally, all this will be achieved with daily training.
Health hazard
Despite all the assurances of manufacturers about the use of creatine for weight loss, the drug still has some negative effect on the athlete's body.
- In the first days after administration, possible stomach pain and diarrhea.
- "Creatine Monohydrate" binds the fluid and leads to dehydration. Thus, muscle tissue absorbs water, while the rest of the body suffers from fluid loss. If you use fat burners at the same time with this drug, then dehydration will be more pronounced.
- Because of this remedy, there are swelling on the face and cellulite. If men calmly endure swelling on their faces, such symptoms are unacceptable for women.
- Intensive training with creatine often leads to muscle spasms.
It should be borne in mind that this drug is useful only for strength training with small approaches and increased weight. It is absolutely useless with aerobics or exercises with frequent repetitions and light weight loads.