Creatine for Weight Loss- Is It Effective?

Creatine is a type of amino acid that is found in muscle cells. If you are having an intense workout, your muscles will produce energy to complete your exercise.  Creatine will help you improve your strength, endurance, and muscle gains. It is one of the most used supplements in the fitness industry and backed up by many scientific studies. It is also used for treating Parkinson’s disease and several other neurological diseases. Creatine is not like whey protein. The reason why creatine is effective is that it helps the muscle to draw water away from the rest of the body.  This increase in hydration serves as better nerve signaling and better control of the movements throughout the training routine. It means that you will be more effective in your work-outs, doing muscle contractions and eventually build more muscle. We already know these benefits of creatine but how about the weight loss?

creatine weight loss
Photo by i yunmai on Unsplash

Does Creatine Help Lose Weight?

Some people believe that it helps burn fat. Truth to be told, it does not directly help you burn fat but it does help you indirectly burn fat. When you increase your muscle mass in your body, you will automatically burn more fat than usual. Building muscle requires a lot of energy and it burns more calories than fat tissue. Supplementing your diet with creatine will help you build more muscle and you will be burning more calories.  This is how creatine can help you lose weight.

How much Creatine Should I Consume for Losing Weight

The dosage of creatine depends on your daily meal routine. If you are consuming meat in your meals you are getting creatine to form them. For example, a pound of beef contains around 5 grams of creatine. However, consuming a pound a day will be a bit so much. For that reason, supplementing your diet with creatine will be useful especially if you are having a plant-based diet. 3-5 grams of creatine a day will be useful to get the most out of it while avoiding the side effects.

Which Type Of Creatine Should I Use?

Creatine monohydrate for weight loss is preferable to other forms of creatine.  You can also consume this supplement during your cut phase. Using creatine monohydrate during cut phase won’t harm your progress. It will help you to burn even more since you will be more effective in your pieces of training.

How to Use Creatine for Weight Loss?

There is no specific way or time to consume creatine for weight loss. You can take 3-5 grams of creatine monohydrate, mix it with water and drink it any time you want. As long as you consume it daily, timing won’t be a matter.  Consumption of creatine with carbs will increase its effectiveness. Using other supplements like citrulline or l-arginine will also improve the effectiveness of creatine. So, if you have a chance to take l-arginine with creatine or with a meal including carbs, you will get more benefit out of it.


Creatine is an effective supplement when combined with a healthy diet and consistent weight training. Using creatine during weight loss has no harm. Creatine monohydrate for weight loss will be effective. 3-5 grams a day is going to be optimal for you to target your daily creatine intake. Keep up the good work and drink creatine for weight loss.