Does Creatine Help With Weight Loss? Learn How It Burns Fat 7x Faster in Women Over 50
It helped one grandmother shed 72 lbs!
The supplement creatine is having a moment. It’s all over social media, and it even has top docs buzzing. Once mostly used by young guys hoping to get ripped at the gym, now millions of women are asking: Does creatine actually help with weight loss? The answer is a resounding yes.
“Perimenopausal and menopausal women may actually benefit the most from creatine,” says obesity medicine specialist Charlie Seltzer, MD. And he’s backed by research that suggests creatine can block age-related muscle loss that depletes our strength and grinds metabolism to a halt.
Creatine’s effect in women can be so potent, a study in The European Journal of Applied Physiology found that women in their 60s taking 5 grams of creatine daily built muscle up to four times faster and burned fat up to seven times faster than those given a placebo. Keep reading to hear one woman’s inspiring weight loss success story and learn how you can use creatine to transform your health in the long term.
What is creatine, and how does it affect fat loss?
Creatine is a protein-like compound that is naturally stored mostly in our muscles, where it helps ignite energy production to give us power and speed.
Creatine is found in red meat and fish, and the human body can also make its own creatine from amino acids in food we eat. Even so, cooking depletes dietary creatine, and women only store 70 percent as much as men, according to University of North Carolina scientists. So our levels are often far below optimal.
Creatine is believed to block the formation of fat, while promoting lean muscle growth, so it can be a powerful tool for weight management. Once all those amino acids enter the body, they trigger what’s called a high “thermic effect,” which boosts calorie burn and helps block weight gain. In fact, a boost in aminos improves our metabolic rate by 5 percent, notes Paul Arciero, PhD, who runs the Human Nutrition, Metabolism and Performance Lab at Skidmore College.
Does creatine help with weight loss? 3 ways it speeds slimming
Here’s what to expect if you experiment with the supplement:
It builds lean muscle mass
Creatine stimulates muscle tissue to grow—so much so that a panel at the International Society of Sports Nutrition declared it the single best supplement to increase lean muscle mass. Strong muscle protects us from slips, falls and other mishaps as we get older. And muscle is metabolically active, so it helps burn more calories around the clock. “Creatine is the most effective, safe, strength-building aid we have,” says Dr. Seltzer.
“Creatine is the most effective, safe, strength-building aid we have.” —Charlie Seltzer, MD
It steadies blood sugar
Studies show creatine turbocharges muscles’ ability to take in blood sugar, which then becomes a source of instant energy. Not only does this give you more get-up-and-go, it sets off a biochemical domino effect that slashes cravings, reduces fat storage, increases fat burning and makes wellbeing skyrocket, says Forever Strong author Gabrielle Lyon, DO.
It makes you feel amazing
Our brains are able to store small amounts of creatine, which they use to increase concentration and memory. Thanks to an exciting new University of Kansas pilot study, there’s now evidence creatine might improve cognitive function in Alzheimer’s patients. Wow!
On top of that, a recent study found when people in therapy were given creatine, their depression lifted two times faster than with a placebo. That’s a big deal, because when we feel better mentally, we’re more likely to stay active, be social and avoid overeating—habits linked to a leaner, longer, healthier life.
Creatine for weight loss success story: Michelle, 58, lost 72 lbs
When Michelle Fox’s husband began battling lymphoma, she vowed to do everything she could to stay healthy for her family. A nutritionist suggested a protein-rich diet for the Washington state grandmother, who had long struggled with weight. It was her husband, a weightlifter, who convinced her to try strength training. Michelle joined her local YMCA, where a fit new friend recommended creatine.
Michelle began taking a 5-gram supplement daily. “I use a flavorless powder and mix it in water or coffee,” she says. “I like the ‘micronized’ kind, because it’s never gritty.” Using workouts her friend suggested, Michelle was surprised by how much she could do from day one. And it wasn’t long before she could visibly see muscle replacing fat. “My abs started to pop out. It was amazing!” she recalls. How much did creatine really help? “If I ran out, my energy was zapped,” she shares.
Creatine gave Michelle an edge that helped her shed over 70 pounds. Better yet, she’s in radiant health “and stronger than ever!”
How to safely use creatine for weight loss
The recommended dose of creatine for women is 3 to 5 grams daily, ideally just before or after physical activity like exercise. Look for creatine monohydrate that has been certified by a quality-assurance organization like NSF International or Informed Choice. Brands to try: Muscle Milk Pro Series Creatine or Onnit Creatine Monohydrate. Stir the flavorless power in any beverage or add it to foods like smoothies, yogurt or soup.
Dr. Lyon notes that you’ll see fastest weight loss progress with creatine if you add in strength training three to four times a week. Check out FitnessBlender.com for free total-body routines.
One last tip: Creatine signals our bodies to increase muscle mass, but that can’t happen unless we’re eating enough protein, says Dr. Lyon. To be sure you get plenty, use a free app like MyFitnessPal and aim for about 100 grams of protein throughout the day.
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