If you were to purchase one supplement to build muscle, lose fat efficiently, and improve your overall health, there is growing evidence that creatine is the most cost-effective option.
A long-time staple in sports and bodybuilding, creatine is a combination of amino acids that provides energy to muscles. Our bodies produce creatine naturally, but we can also get small amounts from foods like meat and fish.
It’s also one of the most researched fitness supplements, with study after study suggesting it may help improve performance, build strength and muscle, and even brain health.
Creatine is nothing new and has become popular as a supplement. 90s We thank the Olympians who trusted this in elite sporting competition.
But demand has exploded in recent years, and they’re now considered such an essential item that gym-goers are willing to pay double the price during the post-pandemic shortage.
This isn’t just a consumer issue, scientists agree: This summer, more scientific studies emerged supporting creatine’s muscle-building and fat-burning benefits with minimal side effects.
With mounting evidence of creatine’s effectiveness and its relatively low price, experts consistently recommend it as a must-have gym supplement. If you haven’t tried creatine yet, here are some reasons why you should:
Creatine helps you do more repetitions for better results
The latest research on creatine suggests that it may have modest benefits for both muscle building and fat loss. According to a study published July 23, Journal of Strength and Conditioning Research.
Based on existing data, researchers at the University of New South Wales concluded that people who take creatine gain 2.4 pounds more muscle and lose about 1.5 pounds more fat than those who don’t.
Extensive research to date supports the finding that creatine has small but significant benefits.
It works by providing extra fuel to muscle tissue, helping you hit the gym harder for better results, burning fat faster, and it can even be stored in the brain to protect cognitive health. Recent Research.
In contrast, other top fitness supplements have mixed evidence when it comes to building muscle and burning fat. While they may be useful in certain situations,
- Pre-Workout is hugely popular. Scientists warn that the ingredients vary widely; proprietary blends often don’t reveal what you’re actually getting, and rely primarily on caffeine for their effects.
- BCAA An amino acid that helps repair and build muscle tissue. Since you’re likely already getting enough of this amino acid from food, there’s mixed evidence that supplementing with it helps.
- Protein Shakes and Powders Nutritionists say they’re primarily a convenient source of the nutrients you get from food, without any added extras that will promote weight gain.
Other supplements are less well-founded, less reliable, and may carry more risk, especially if purchased online from gray market websites.
The only supplement that comes close to creatine in terms of breadth of efficacy and thoroughness of research is caffeine. Caffeine enhances training and is relatively safe in moderate amounts, but can cause serious side effects in large amounts, so you’re better off drinking coffee rather than a concentrated supplement.
The Best Types of Creatine for Muscle Building and Fat Loss
Not all creatine on the market is the same. Creatine monohydrate is the most well-studied, and there is enough evidence that sports nutritionists consider it to be reliably effective and safe. Mild side effects such as digestive discomfort may occur, but they are temporary and mostly related to high doses.
It’s also easy on the wallet: Though it has been in short supply in the past, creatine monohydrate tends to be the cheapest form, especially if you buy pure creatine rather than mixing it into a complex pre- or post-workout blend.
Yet, despite its many potential benefits, creatine is no panacea. No supplement, no matter how well-researched, can match the benefits of healthy lifestyle elements like nutrition, sleep, and consistent exercise. Trainers recommend starting with these high-value habits first before trying any supplements.
Once you’ve got your gym routine and diet under control, creatine could be the perfect addition to your training.
