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Written by Navneet Kaur, M.Sc. Nutrition & Dietetics
Diet
Creatine is widely known for its benefits in muscle building, but can it aid in weight loss, too? Let's explore the relationship between creatine supplementation and weight management.
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Creatine is a natural compound found in muscle cells, primarily involved in providing energy during high-intensity activities like weightlifting and sprinting.
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Creatine supplementation involves consuming additional creatine to enhance energy production and performance during exercise.
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Creatine is renowned for its ability to increase muscle mass and strength by promoting water retention in muscle cells and aiding in protein synthesis.
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Some studies suggest that creatine supplementation may slightly increase metabolic rate, potentially aiding in calorie burning and weight management.
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Creatine has been shown to influence appetite-regulating hormones, potentially reducing appetite and calorie intake, which could support weight loss efforts.
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Creatine supplementation can cause water retention in muscle cells, leading to temporary weight gain. However, this doesn't necessarily reflect fat gain.
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When combined with regular exercise, creatine supplementation may enhance fat loss while preserving lean muscle mass, thus promoting a favourable body composition.
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While generally safe, creatine supplementation may cause minor side effects like bloating and gastrointestinal discomfort in some individuals.
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Supplements can complement a well-rounded diet and exercise routine, aiding muscle building and performance goals. Choose supplements wisely, based on individual needs and fitness objectives.
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