Creatine is one of the most popular supplements in the fitness industry. It's a naturally occurring compound that can help you build muscle and improve performance. However, it's not without its risks and myths surrounding it. You may have heard that creatine causes water retention and bloating, but this isn't necessarily true. So, should you use creatine whilst cutting fat? If so, when should you take it?
What Is Creatine?
Creatine is an organic compound present in the human body.
Creatine is produced naturally in the body and found in foods such as red meat and fish. It helps to supply energy to all cells, especially muscle. Creatine supplementation has been shown to have several benefits including increased strength, power output, endurance performance and recovery from exercise.
Should I Use Creatine Whilst Cutting Fat?
There's no magic pill for fitness, but in the case of creatine monohydrate, it can help you achieve your goals. Creatine helps you build muscle mass, lose fat and gain strength. It also helps you recover more quickly from workouts so that your muscles can grow faster after each session.
Does Creatine Cause Bloating?
There are some side effects associated with creatine use. The most common side effect associated with this supplement is bloating – but not everyone experiences this negative side effect. If you do experience water retention or bloating while taking creatine supplements then we recommend discontinuing their use immediately.
When Should You Take Creatine?
Creatine is best taken before your workout. This will allow you to reap the benefits of creatine at the time when your muscles need it most.
If you don’t have a workout scheduled, then taking creatine at any other time of day will still be beneficial as long as it is taken with some form of healthy fat source. This can be in a shake or just eating some nuts or avocado (or whatever else happens to be around).
If you are on a low carbohydrate diet, then taking creatine without food may cause stomach issues due to an increase in insulin levels after ingesting carbs – so we would recommend adding some branch chain amino acids (BCAA) into your post-workout shake if this applies to you.
So, we've seen that creatine is great for helping you build muscle and strength. However, it's not all about bulking up: if you're looking to lose fat or improve performance then it could be the perfect supplement for you.