It’s frustrating to lose weight only to regain it right back. Why does this happen? Experts have identified two main types of weight loss: healthy (when we drop body fat) and unhealthy (when more than 25 percent of the loss comes from muscle). Luckily, new science reveals a nutrient that can help protect our muscles so we lose weight the right way. That nutrient is creatine. And more women than ever before are using it for their benefit. Here’s everything you need to know about how to use protein-like creatine for weight loss.
What is creatine?
Creatine is like protein since it’s made of a blend of amino acids (the building blocks of protein), but it’s not protein. It’s found naturally in red meat and fish, but cooking often depletes creatine, so we often need to supplement to get enough. And despite what you may have heard, creatine isn’t just for bodybuilders. It’s essential for perimenopausal and menopausal women to take because women naturally lose more muscle as we age, a condition called sarcopenia, which grinds our metabolism to a halt.
The body can make some of its own creatine, but experts at the University of North Carolina discovered that women store only about 70 percent as much as men. Top protein researcher Paul Arciero, PhD, Director of the Human Nutrition, Performance & Metabolism Lab at Skidmore College, says, “It doesn’t mean women need less. Actually, they may need slightly more creatine than men.” And shoring up levels with a supplement can be a powerful step toward achieving your goal weight.
The key: combining protein with creatine in your diet
For healthy weight loss, we know we need to consume ample protein, a strategy proven by Texas A&M researchers to triple fat loss compared to eating a traditional carb-heavy diet. And a growing chorus of experts now recommend that women pair that protein with a daily dose of creatine. Dr. Arciero says, “This combination—protein plus creatine—is the holy grail for optimal healthy weight loss!”
How does creatine help with weight loss?
It isn’t a one-trick pony. This nutrient primes the body for weight loss in many ways. Keep reading to learn five amazing benefits of creatine supplementation:
- Creatine blocks fat formation: Creatine seems to provide a metabolism boost and prevent the accumulation of new fat cells, allowing the body to shed a little more than 1 percent of body fat.
- Creatine builds lean muscle and promotes muscle health: Taking creatine helps women retain and repair muscle tissue that speeds metabolism and boosts longevity.
- Creatine fights cravings: Creatine satisfies hunger since it’s made from components similar to protein, which is known to be the most satisfying macronutrient.
- Creatine quashes fatigue: At the cellular level, creatine helps regenerate ATP (adenosine triphosphate), the energy source that fuels every cell of the body.
- Creatine boosts brain power: Creatine increases concentration and memory, even when sleep-deprived, which is beneficial for maintaining active lifestyles.
Get even more weight loss benefits from creatine
Creatine also reduces total cholesterol by 10 percent and improves blood flow in the body by up to 38 percent in just 28 days. Additionally, it aids in glucose control, making it suitable for diabetes management.
Real-world proof of weight management with creatine
There’s plenty of real-world proof that creatine helps with weight management. One of the experts’ patients saw improvements in body composition after adding creatine to her diet. Many women have found success using creatine to manage weight without the fear of bulking up.
Dr. Lyon’s advice: Try this creatine recipe
Aim for 3 to 5 grams daily of creatine monohydrate. Mix it into a breakfast smoothie made with a protein source. Blend 1 scoop of creatine powder with frozen berries, spinach, Greek yogurt and 1 scoop of protein powder. After that protein-packed breakfast, be sure to consume protein at every meal throughout the day.
Focus on eating more protein, not on losing weight directly. Creatine works best when paired with fitness; resistance training is vital for shedding body fat and boosting muscle.
Source: First For Women
