Creatine For Weight Loss: Does It Really Help? | Nutritionist Explains | Myprotein
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- Опубліковано 16 чер 2024
- Expert nutritionist answers your questions about whether creatine can really help with weight loss or your goals to lose fat.
When it comes to creatine, you guys sure do have a lot of questions! Something that we keep seeing come up is whether creatine is a good supplement to help with weight loss goals, so we got our favourite nutrition expert to explain more.
Richie Kirwan is a qualified nutritionist & PhD researcher, so he definitely knows his stuff. Watch this video now to find out whether creatine could be a useful addition to your own supplement routine to help you see the results you're after.
Find Richie on Instagram: @be_more_nutrition
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Creatine For Weight Loss: Does It Really Help? | Nutritionist Explains | Myprotein
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Richie loves the questions, keep them coming!
which is better? Creatine pills or powder? find out here 👉 ua-cam.com/video/-3QTO3E1ZI8/v-deo.html
I started using creatine when I joined the gym two months ago. I've lost 28 pounds in that time. It all depends on your diet and exercise. I can't recommend it enough, it's amazing.
Thank you 😊
What creatine do you use?
what’s your diet
@@nolafaithful Keto/Carnivore. I break it every month for a week when my weight loss plateaus. I've lost over 80lbs so far, and the creatine is really helping.
@@MrCrow-hq9vt what kind do you use?
I started both taking creatine and a weight loss journey about a week after this video came out, and I can say that creatine isn’t made with the intention to loss weight but it does help if you use it right. I went from 290 to 240 while maintaining a good amount of my muscle and strength. The main factor is being on a calorie deficient and just being consistent, cut out all sugary drinks and sweets, cut out bad habits like eating late at night, get a good 7-8 hours of sleep every day and make sure to consistently workout 5-6 times a week.
@michasamaripas
I got a question. So since you were 290, did you have a high amount of body fat? Or are you a talker person. Just trying to figure out if I need to loose some weight before starting to take it since I have high body fat. I’m thinking on possibly starting to help me have better workout to help burn more calories to help with the calorie intake vs calories burned to loose weight that way
@@carlos-fz6od I had around 35-40% body fat with a massive belly, so it was pretty high
@@vavkpo9003 that’s good to hear that it helped you. I definitely wouldn’t expect creatine to help me loose weight. But I know that by using it while on my weight loose journey, it can INDIRECTLY help me loose weight by helping me build muscle, then the more muscle I build, my body will require more energy throughout the day, causing me to burn more calories. I’ve recently been making sure that I am at a calorie deficit and cutting out the bad stuff. Hopefully I will be where you are by the end of the year. Thank you for the update on the creatine question 👍 my body fat is pretty high as well, around 45% so higher than yours. I’m glad to hear creatine helped indirectly even though you had a higher body fat as well
@vavkpo what creatine did you use… I’m siting at 255 trying to go to 230. And how many grams did you take?
So give us an update please...how is it going?
Amazing video! Very informative! Love the channel! Love the videos! Keep it up! Could you do next time a video on CLA and what it is and how it works? I got them as a sample from myprotein but not too sure what it does specifically. Although i can read articles online, i seem to get to a point where i trust only this guy's explanation!
Absolutely great video very easy to get an answer not too much science and not extremely long straight to the point. Thank you so much
This guy just gave me the piece of mind I needed. Legend
I was able to do 40 reps of squats and with creatine I was able to do 100 reps in just 10 days. I am able to do more cardio too.
Hi buddy love your videos,uncomplicated and straight to the point.Can I just ask can you do a loading phase of 14 days ,2 times 5 g a day.
Given its one of the most researched supplements I dont see the questions stopping lol. Great video mate
I'm watching from the USA 🇺🇸 I love your videos man. Also I like your accent lol
Thanks for this informative video
If you’re losing weight and calculating your BMR using the standard equations that use weight and age and gender and whatnot, do you treat the water weight gain from creatine the same as your normal weight? For some reason in my head I have the idea that entering that number would give you more calories than you’re supposed to be eating since that number is now higher from added water, but I’m not sure if that’s correct. Hopefully this makes sense, but I guess my basic question is:
If you gain 5 pounds using creatine, and then calculate your BMR using that new weight (previous weight + 5 pounds), can you use the BMR that those numbers give you as a baseline to determine deficit/surplus? Or do you have to account for that extra weight being water or something?
I was wondering the same
Excellent Sir
Thank you for this. I'm on a cut and really losing energy at the gym.
but if it raises your strength level I would consider the better body composition. Afterall it's stored in the muscles
As some one who just started working out and taking creatine. This video definitely helps me understand more about it. I was shocked when I notice I gained weight within the 2 weeks of taking creatine I was so confused but this makes it make sense definitely subscribing 😂
So bro can i take creatine for my fat loss?
@@hehehe6449 I ain’t no scientist but for me i was gaining weight at first while my waist went from 44-38 and shirt went from 3xl -xl lol but I was staying under 2300 calories and working out consistently heavy weights with 30mins of cardio I had dropped from 312-254. But I got lazy and got back up to 285 if you not putting in the work I don’t suggest taking it for weight loss
You can gain water weight in the first few weeks.
If you are working out everyday intensely highly recommend
Thank you take care Salaam from London.
I take creatine an bcaa everyday for a month now I go gym 6am every morning for 2 hours workout an class at the gym its amazing I notice a difference already.
But if you train harder you can definitely burn more fat
So it may not directly cause fatloss but it can indirectly
especially in the recovery phase.... if you recover better and faster then your body should thereby be helping in fat loss simply in that phase alone...... or so I'd think.
Clear explanation.
3 days into my first time with Creatine. I got it for workout recovery and the benefits for the Brain. I had no idea I might lose fat as well a win win.
How was it?
@@sobinjohnson Works fantastic definitely noticed quicker recovery between sets. Able to work much harder
Good info! I’m a jiu jitsu athlete so the number on the scale does matter to me for weight classes, but what you said gave me great info
Do you use it, if so how has it worked for you as a BJJ athlete ?
Logically if creatine lets you perform better, wouldn’t that equal more calories burned indirectly? Also help reserve muscle mass thus maintaining a higher BMR?
it does
Creatine is awesome. I started taking it, and in a months time my strength almost doubled... Granted my muslces were paper thin because i was increadibly weak and training alone would have helped me anyways, but i just cant believe how much stronger i got. As for the looks, its little bit noticable since there is still fat present, but now i am able to do actual training instead of just gasping around after few reps.
Does people with gynecomastia can take creatine?
Interesting thank you. I like what you said about weight and more so about how our body looks. That's what I want. So do I work the areas I'd like to sculpt? Do you have a video answering this?
Hi, Do you have a video on.. stacking a pre workout with creatine?
Bru as soon as you said the boxer thing my smile faded, I’m at a current weight of 186 and I need to drop to 178 for boxing but I keep losing strength but i don’t want to retain water to gain more weight I understand it goes into my biceps but it threw me off crazy.
More work will get you down.. throw in the dandelion root to piss the extra water out. I was 195 when I started, I get down to 154.. hey a sauna suit and make it do what it do.
Editing on this video goes crazy
thankyou
Should you take creatine on bulk or cut??
Ok of course creatine doesn't directly contribute to burning fat, but hear me out. If creatine supplementation increases the total workload in the gym, doesn't that directly increase the total energy expenditure? And subsequently if creatine helps with faster muscle growth, wouldn't that also contribute in an increase in BMR?
Definitely, if it helps you gain and retain more muscle and more muscle means = Fat Loss during your rest day and anytime after your workout then it's a win.
BMR is more tied to lean mass rather than water weight
My thoughts exactly.
I don't know man i train hard at my home country and when I'm abroad ( 4 months last time) i can't feel any difference 😂😂 it's another way around it bloated me up so my muscle tone are non existent when I'm on it . I'm back on it though just because i keep coming back to these vids n try to find ways to get slimmer n tighter n stronger. Only like 2 weeks in tho. I don't get the hype annoys TF out of me tbh
Have a question. If I load up the adp with a p from creatinmonophosphate my body would maybe not need to burn fat to get atp. Wouldn't that mean that creatin actually prevents fat loss? Am I wrong?
No, creatine does not work like that.
When you load up in creatine, you gain weight until it stabilises.
But that weight is not fat, its water retention stored in your muscle. Making your muscle look fuller and bigger.
And it does not make you gain fat weight and it does not make you stop losing fat.
Basically creatine makes your muscle perform better. It does not hinder your fat weight loss.
You lose fat by simply cutting the amount of calorie you eat per day.
For example, if you are 25 years old, 175cm in height and have 90KG in weight with fat and already fully loaded in creatine.
To maintain and stay at 90KG, you have to eat 2576 calories worth of food.
Now if you wanna lose 0.5 kilos per week. Again you are 90kg with fully loaded creatine.
You have to eat 2076 calories of food per day max. Compared to eating 2576.
Thats 500 less calories per day.
Do that for 7 days (2076 cals per day). You will lose 0.5kg in 7 days. Even while you are on creatine.
Creatine is not "calorie".
And calorie.. if you eat too much calorie food you gain weight.
If you cut down under your basic metabolic rate you lose weight.
You can put your own age, weight and height in calculator . Net to see your calorie intakes as a guideline.
@@T.K.9 big thank you for your fast response 😊 🙏
Muscle cramps and creatine?
Just had 1st ever 5g dose with 200ml water, soup and a roll. Had stomach cramps and felt nauseous. Will try again tomorrow. Beed reading about coffee too, any comments about that ?
Well, isn't it that creatine helps to build muscle faster and the more muscle mass you have, the more energy your body needs. So doesn't that mean creatine indirectly helps to lose weight? Correct me if I'm wrong
i was thinking the sam the thing
You are right, you do loose weight while taking creatine and working out well.
It’s been proven that increased muscle mass doesn’t increase calorie burn for BMR
@@sonyog9399 source? trust me bro?
@@sonyog9399 when you have more muscles your metabolism increases which burns more fat, get some research done before commenting brother
question here plz help. im trying to lose weight like body fat. If i take creatine will it help in losing it. like will last longer in gym and my muscle will start to show?
Hi I have just started swimming and trying too loss weight. I want to do gym but it wont be weights just very light machine work for small amount of time as health problems. But in the future would like to try weights and build muscle should I wate till then to take it our would it be beneficial to start know as started yoga aswell and little walks . Thank you
Is creatine safe for teenagers
Does Creatine make it so clothes are tighter due to water retention?
So bit confused. If it can't help with weight loss at all yet aid in workouts and aid in maintaining the performance of them won't that have an impact on your fat loss?
It does help but indirectly, it helps by retaining your muscle and gaining it as well since you'd have a better performance during your work out session, and that could only means more energy expenditure or fat burned during your rest day or after you're working out. Just don't be surprised seeing the scale won't budge after two months though, since it's all fat you're losing while gaining muscle at the same time (body recomp)
Somehow i am on day 6 of loading creatine and i didnt notice any significant change in my weight at all. Also im cutting so most of the day i will have calories deficit. Does that make any sense ? Lose some fat and attract some H2O in your muscle at the same time which cause my weight doesnt change at all ?
What about creatine and diabetes 🤔?
Hi just wondering what diet pills can I take to loose belly fat due to menopause weight as I don't do much exercise at the moment much appreciated can't take caffeine as have ibs
You can't target a specific fat area unfortunately but good tablets that I've helped when trying to lose weight are instant knockouts
So creatine fills your muscles with water to make them look bigger and if you stop taking it you lose the effects of that water pump in your muscles... so does creatine actually help you grow the muscle itself, or is it a fake it with water type of situation
I m taking 4 scuop of whey protein a day m..100 gm protein so is good or bad because my dite not complete my protein intak
As may experience of taking creatine. First day taking creatine I was 85 kg. After one month I lost 3 kg. I'm going to gym 4x a week. It's God or not?
What if you only drank creatine 3 to 4 times a day for your meals no exercise would it then work to lose weight as long ad your in a calorie deficit
Can I take creatine with alcohol
It helps if you have a calorie deficit
Everything will help in a deficit!
good video, but the background track was over powering the spoken words.
I think your weight matters . I don’t look big but I weigh 99.8 kg . I think it raises my bp because my heart needs to work harder to carry the whole weight .
Definitely, I weight 97kgs and 168cm too but since I started working out 5 days a week, cut all sugary stuff and sugar drinks and just drink water and whey protein, and eating clean on top of that I feely body is better and I don't feel the symptoms of having blood pressure either, this is only after 5-6 weeks of doing it. Also mainly focusing on carnivore diet since I plan to do body recomp as well.
Alright I got one. After 4 weeks one would start losing the creatine effects right? So does that mean you gotta load again from the scratch or you could just resume with the 5g per day dosage.
Loading is just seeing the results faster 5grams per day is enough (dont mind my pf pic)
creatine is for loading your muscles with creatine molecules, its not you start losing effect within 4 weeks, its that you usually reach the max amount your muscles can store. so you shouldn't start another load but rather stay on the same amount(3-5 grams a day). if we are speaking long term(within a few years) your muscle will most likely expand and grow stronger from the creatine resulting in a larger amount stored and in theory requires an increase in amount taken. but this is really negligible. to keep it simple, the effect doesn't ware of you just "peaked", stay on a daily intake to sustain peak performance.
You only load once. 20g per day for 5-7 days. And note, do NOT drink 20g in one sitting. Spread the 20g over the day, with food. After that, you just take 5g daily.
do you take creatine before or after a workout
Doesn't matter. Try take it same time daily. Once it's in system it's there for long periods.
Do you think that creatine helps endurance athletes or say 10k 5k runners? You say the number on the scales is not important but if you are 10kgs heavier and you have to carry that weight while running then it’s probably important. What’s your views? Thanks
He said in another video that the indivisible must decide if the benefits from the creatine outweigh the benefits of being lighter. In other words if being lighter allows the unsocial to perform better without the creatine then choose that path
Does high level marathon runners take it is the right question?... for me I get easily fluid retention too much for 2 much creatine
Studies have shown it enhances performance. For me personally, gaining muscle has actually helped my run, even though i weigh a lot more. Creatine has helped me gain muscle and helps with atp, so more energy during endurance activities. I think its because my muscles are much stronger, so a run doesnt hurt anymore and i can just keep going, and the creatine gives them extra energy to expend. Its like childs play for my legs compared to deadlifts or heavy squats. Plus, runners tend to look gross. Sorry not sorry, the stringy look is not something you want on top of you in the throws of passion, so, maybe gaining weight and having stronger leg muscles might be a good thing for you. If your legs are stronger and can carry you further, and you get sexy on top of it, im not seeing the downside here. Just food for thought. Plus if you dont like it, the affects wear off after 4 to 6 weeks.
@@carolallison9685 Well I agree it looks bad to be just runner with chicken legs, but I myself weight 100kg being 183cm and still deadlift over 200 and still I'm able to do over 10km runs. I have huge legs. How you look depends on variety of things. Not just how much you run. Running does not make you lose muscle. I run sometimes 7 days /week being 32yo
Creatine has much less to do with your performance level than what you do in gym and what you it. I do 21 pullups without creatine and can do maybe 22-23 with it. Do I really need that one rep? xd
Yes you will add weight wen u use creative it’s simple as that ,
01:50 Creatine will definitely help with fat loss. It helps promote muscle grown, which will cause your body to burn more calories. There have been many public studies on this. Google is your friend!
thanks i just sub ive been searching about creatine im thinking of buying it hahahaha
Does creatine make our muscle bulky and not shredded?
Is it true if we take creatine, we can't get shredded look because the water retention on our muscle?
I hope you can answer my question, Thanks. 🙏
If ur body fat % is low u will get shredded look.
Creatine will NOT stop you getting shredded. That's all down to body fat loss
@@rkirwan1 Finally, I can take creatine without having to worry, thanks for your answer Richie 😃
What about if you have a high amount of body fat? Does this still apply? Or should I focus on dropping a certain amount of weight if I have high body fat
@Brad Johnson I hear you. The reason why I am thinking about possibly starting to use it is because I am looking to increase the amount of calories my body burns everyday. So if I did, it would be to indirectly help me loose weight by burning more calories compared to my calorie intake
Hello from India. Why aren't there any certifications from informed choice, Labdoor, or informed sports? My protein is eagerly anticipated by the Indian fitness industry.
What if u want smaller waist !? Will it affect that n make ur waist bigger !?
No
Hi.. i am doing the coffee lemon every morning and it really made me loose weight fast, is it ok to drink lemon coffee every morning then take creatine before going to gym..? Is it ok to take creatine and coffee lemon separately ? Does lemon coffee can defy the effect of creatine in making my muscles bigger ? Or do i have to take it in a specific order? Thank you so much!
Drinking Coffee in the mornings and using creatine on a empty stomach can give you stomach pains
@@peachflower5753 oh.. i see.. even if i drink them separately?
I already tried , daily have taken but not getting any stomach pain... But weight increase slightly
What's lemon coffee? Thanks so much
But if you stop taking it do you lose muscle or if you continue do your workout it’s will steel there
Richie answers that question and loads more in this vid 👉 ua-cam.com/video/DJVx4gfUTSc/v-deo.html
It was easier to just say… creatine help you keep certain workout intensity that will help you burn fat and build muscle… so you lose “weight(fat)”
Does creatine make you lose fat i will say yes at 100% if you do train ! Here why... since you builds more muscle on creatine and can train harder you will burn more calories so yes you do lose weight .But you do need to build that muscles, creatine alone wont build that godly figure wit out you putting the work !
Does it benefit more before or after a work out? Any recommendations
@@Kinggeli before
It doesn't matter, it's not like taking protein.@@Kinggeli
Would a non responder not gain any weight once they hop on creatine?
Well, I'm coming from a climbing background and there, weight matters a lot.
I mean if you think about it, you do lose fat quickly. Not because of the creatine itself, but it gives you more energy to do more efficient workout which leads to more calorie burns which leads to weight loss. But what you eat is the most important part. Go get em!!
Good videos but I can’t help thinking about Dougal from father ted
I never weigh myself! The scale is such a poor indicator of progress. Fat burning and muscle gain is what I'm after. I'm post menopausal, 52 and looking to keep myself looking and feeling strong into my older age.
Never trust the scale! Body recomp is the craziest thing our body can do, and the only indicator you're making a progress is by seeing yourself on the mirror and your clothes fit better than before. All that while your scale doesn't budged after weeks!
@@feliksdzerzhinskij800 totally agree.
I am already having an amount of body fat in my belly area an hip region. I am doing workout for last many years. Now when I started creatinine 2 months back I started to increase weight. I am afraid that I should not get fat. I do cardio also for loosing fat but my weight seems to be increased. Is it ok?
It’s natural due to the muscles holding on to water which makes them also look fuller. This is just water weight and not fat. If you remain in a calorie deficit you would eventually start seeing the number on the scale start to drop once your muscles hit peak creatine saturation. If not you may need to adjust your calories. Hope this helps 🤙🏽
If go to gym take it, if you don't workout don't take it
Can I take it if I workout at home?
@@MyMarii16 100%
I think he’s fed up with creatine questions, based on his opening comments here.
Definitely not fed up, keep your questions coming!
which creatine brand is the best to buy
we think Myprotein is pretty decent
@@MyproteinOfficial ahah îs good myprotein and don'cost so much
Could you use creatine only for Leg/booty days
Once your body is fully loaded with creatine. You have to take it everyday to keep the muscles loaded. 3-5g per day.
Just because you can make a video doesn't mean you should make a video. I'm wasting energy. My atp is depleted typing this.
I hear a mild Scottish or Irish accent from him. Where is he from?
Ireland
I need some thoughts on this idea that i have.
If i do a 200 calorie deficit diet along with creatine and regular intense workout ( Push Pull Legs - usually 18 sets a day in total ( sometimes 21 ) ). will i be able to lose fat ?
yep
@@kartavyapatel3054 I did it and gained 5 kgs of weight. Maybe the creatine worked a bit more than I expected.
@@Mr-BareMinimum initially due to water retention and maybe muscle mass gain, your weight might increase. I bet you're feeling stronger in the gym tho, first gain muscles and then lose fat to look more aesthetic brah
To lose fat? I’ll say two important things: 1. Diet(what you eat) 2. Discipline.
How tall is Richie??
4'7" in heels
@@rkirwan1 😂
No seriously, I've noticed in different body types the ratio of arms thickness, pectorals, etc. differ a lot depending on the height of the person. I'm above 6' and I have been working out, but I know I will never look like that as I have long arms and legs, my bones look slim. I would have guessed you'd be around 5'6" - 5'7"
Lol I hope your not tired of us but I have a real important question
How do I gain weight ? I’ve been 120 since i was in high school and it’s never went up 💔
definitely not tired of your questions! keep them coming. we don't have a video that answers that question yet (we'll put it on the list), but there is a video about bulking diets that might be useful for you 👉 ua-cam.com/video/wGSPo12Kuxs/v-deo.html
Mass gainer
What happened if you stop taking creatine?
Nothing. I took it and then stopped. I retained the strength I gained while I was taking it. Plan to start up again.
you dont have to stop just take 3g not 5g and stay on it as long as you like been taking it three years
You will lose the puff up muscle look. But you do keep your muscle and your strength gains.
I already drink 2+ iltres of water a day so how much water should I drink if I plan on using Creatine?
we answer that question and much more on this vid 👉 ua-cam.com/video/DJVx4gfUTSc/v-deo.html
@@MyproteinOfficial thank you
Does Creatine turn a baritone into a tenor?
Do creatine expire? I have 1 home and I checked container and didn't find the expiration date on it.
like most things creatine does expire - check your container again for the date!
Very hard to hear this guy whispering
Hey if you hate talking about creatine stop making videos about creatine JO
If taking Creatine doesn't help me lose weight but does help my muscles look fuller, does this mean larger, fuller man-boobs?
Creatine is absolute worthless shit for runners or cyclists.
"Might have"