Written on Monday, September 8th, 2008 by Miroslav Nikolov
Creatine supplement can help you lose more fats
Creatine is a supplement not only for muscle gain, but also for weight loss. Actually it can help you lose more fats and keep your muscles.
May be you know much about creatine, but do you know about it’s weight loss advantages? It is great even during diet.
There are two major benefits.
- Keeps your muscles, during weight training and cardio;
- Compensates lack of energy before weight training, because of little food intake;
1) Creatine keeps your muscles during weight loss training.
Creatine helps for more ATP (adenosine triphosphate) production in your muscles. This keeps your muscle fibers untouched.
Your muscles are your best weapon against fats, so this is great benefit. Less muscles burnt, more fats burnt.
2) Creatine gives you more energy during your training.
This is another good side of creatine. When you are on diet very often you do not have enough energy during training.
Less food means less energy, but this supplement also helps you to avoid that.
As you know it stores more ATP into the muscles (ATP is the main source of energy for the muscles) – more ATP, more energy.
You will have more energy to lose more fats and won’t give up in the middle of your training.
Science:
Creatine is very popular supplement. 5 grams of it are equal to 1,1 kg raw steak (5 grams you can get from it). After heat treatment most of the creatine is destroyed.
Creatine increases ATP levels into the muscles. It is well known that creatine is good for muscle gain and energy, but you have to combine it with healthy and proper nutrition to have results especially if you want to burn more fats.
It also keeps your muscles untouched during heavy training. It is good to have at lest one year training experience before to start taking it. The market is flowed with poor quality products – creatinine, which is secondary product of creatine and it is harmful for your body. So, be careful and count on proven companies.
Creatine is constructed by three connected amino acids – arginine, glycine and methionine. It is discovered in 1832 by a French scientist.
One of creatines main functions is its ability to increases energy volume into the muscles, which leads to muscle gain and endurance.
The best results you can get if you separate creatine intake into two stages.
How much, when, why to take?
The first of these two stages is called “loading” and it is advisable for everyone who takes creatine for first time. As you can see this stage is called “loading”, because you have to load your muscles with creatine.
This stage is 4 – 7 days long and you have to take about 10 – 20 grams creatine every day. It is good to take it with more water or fruit juice.
After “loading” stage is time for the second stage.
Here you have to take 5 – 10 grams creatine every day to keep your muscles loaded. More than 15 grams won’t provoke better results, so keep it between 5 and 10.
There is another method to take creatine supplement.
This method doesn’t have “loading” stage. You can start to take 5 – 10 grams creatine directly.
Just skip the “loading” stage. If you choose this method you will have results as well, but if you have “loading” stage they will come faster.
It is wise to take creatine during your weight loss diet with plain carbohydrates. Half an hour before training with glass of juice is good for more energy during it.
Side effects:
There is one major side effect. Creatine stores more water into muscle cells and this leads to bigger cell’s volume. Do not go too far with creatine amount, because it can cause stomach problems. Just keep right doses.
Summary:
- Creatine keeps your muscles during training;
- Creatine gives you more energy for your training and cardio;
- Creatine increases your endurance – helps you do longer cardio trainings;
- There are two stage of taking creatine;
- Creatine stores water into muscles cells;
During weight loss you can combine creatine with carnitine and glutamine for better body muscles training and fat loss.
As you can see creatine supplement has weight loss advantages too. Next time try to use it in your diet. I already use it. What about you?
Used tags: cardio, carnitine, creatine, fats, glutamine, nutrition, supplements, training, Weight loss supplements
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