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Creatine is one of the most popular supplements used by athletes and fitness enthusiasts around the world. Known for its effectiveness in building muscle mass and improving strength, creatine has long been associated with the muscle-building phase. However, more and more people are also turning to creatine whilst cutting body fat, hoping to maintain strength and support the weight-loss process. Can creatine actually be beneficial during a cutting phase? Let’s take a look at how creatine works during a cutting phase and what benefits it can offer.

1. What is creatine and how does it work?
2. The history of creatine and its role at the Olympic Games
3. Why is creatine used during fat loss?
4. Does creatine help with fat burning?
5. How should creatine be used during a cutting phase?
6. What are the benefits of creatine during a cutting phase?
7. Myths and facts about creatine during weight loss
8. My advice
9. Summary

What is creatine and how does it work?

Creatine is a natural compound found in the muscles and liver. Our body synthesises it from amino acids (arginine, glycine and methionine) and stores it mainly in the muscles in the form of phosphocreatine. Creatine is essential for the production of ATP (adenosine triphosphate) – the main source of energy during intense, short-term physical exertion. In practice, this means that creatine enables muscles to work harder and for longer.

The history of creatine and its role at the Olympic Games

Creatine, as a natural chemical compound, was discovered in the 19th century by the French chemist Michel Eugène Chevreul, who isolated it from meat. Over time, scientists began to understand how creatine works in the body, and in the 20th century it was discovered that creatine supplementation can affect muscle performance and strength. The popularity of creatine surged in the 1990s, when it began to be used by elite athletes, particularly in sports requiring strength and short-term, intense exertion.

The 1992 Barcelona Olympic Games

Creatine gained even greater recognition following the 1992 Barcelona Olympic Games. Many athletes who took part in those Games used creatine as a legal and natural performance-enhancing supplement. Thanks to its positive impact on sporting performance, creatine quickly became one of the most widely used supplements in the world. Today, creatine is recognised as one of the most thoroughly researched dietary supplements, and its effectiveness in building strength and endurance makes it popular amongst both professionals and amateurs.

Why is creatine used during fat loss?

During a cutting phase, the aim is to reduce body fat whilst preserving muscle mass. Here’s why creatine can be beneficial during a cutting phase:

1. Preserving muscle mass – Creatine helps maintain muscle strength and size, which is crucial during a cutting phase when there is a risk of losing muscle tissue.
2. Increased performance – Creatine boosts performance during training, enabling you to perform more repetitions and maintain intensity, which helps burn calories.
3. Protection against catabolism – Creatine acts as a shield for the muscles, protecting them from breakdown, which is a common effect of calorie restriction.
4. Volumising effect – Creatine ‘draws’ water into muscle cells, making the muscles appear fuller, even with lower body fat levels.

Does creatine help with fat burning?

Although creatine does not burn body fat on its own, it can indirectly support weight loss. By increasing endurance and strength, creatine enables more intense workouts, which promote calorie burning and improve body composition. Furthermore, creatine supports recovery, enabling you to complete more training sessions and maintain a high level of physical activity, which is crucial for weight loss.

How should creatine be used during a cutting phase?

During a cutting phase, creatine can be used in a similar way to when building muscle mass. Below are our recommendations on the dosage and use of creatine during a cutting phase:

It is worth bearing in mind that creatine does not require a loading phase; however, those wishing to achieve faster results may take higher doses (around 20 g per day, divided into 4 portions) for a few days at the start of the cycle, before switching to a maintenance dose.

What are the benefits of creatine during a cutting phase?

1. Protection against muscle loss – Creatine supports muscle anabolism and helps prevent muscle breakdown, which is particularly important during a calorie deficit.
2. Improved performance and strength – Creatine allows for longer and more intense workouts, which promotes calorie burning.
3. A fuller muscle appearance – Creatine draws water into the muscles, giving them a ‘fuller’ appearance, which is particularly motivating during a cutting phase.

Myths and facts about creatine during weight loss

• Myth: Creatine causes water retention and increases body weight, so it is not suitable for weight loss.
• Fact: Although creatine "draws" water into muscle cells, this effect is mainly visible in the muscles themselves, rather than in subcutaneous tissue. This makes the muscles appear fuller, and creatine supports training effectiveness.
• Myth: Creatine only affects muscle mass.
• Fact: Creatine supports strength and endurance, which is also beneficial during weight loss. It helps maintain muscle mass and enables more intense workouts, which aids calorie burning.
• Myth: Creatine leads to dehydration.
• Fact: Creatine "draws" water into muscle cells, but does not lead to dehydration of the whole body. Drinking an adequate amount of water regularly throughout the day solves the problem.

My advice

During a cutting phase, it’s worth considering creatine to support muscle function and performance. Creatine monohydrate, creatine hydrochloride or malate are good choices at this stage, as they support strength and are straightforward to use. Remember to combine creatine supplementation with appropriate strength training and a balanced diet to achieve the best results. Determine the dose according to your own needs and take creatine regularly to enjoy the full benefits of supplementation.

Summary

Creatine can be a valuable aid during fat loss. It helps maintain muscle mass, supports endurance and strength, enabling more intense workouts. Thanks to its properties that aid muscle recovery and protection, creatine helps you achieve better results when cutting. Although creatine itself does not burn body fat, it aids the fat-loss process by improving the quality of your training and protecting against catabolism. Using creatine in combination with regular training and a balanced diet can yield satisfactory results.

Update and editorial revision of the original: 13 November 2024

Author: Łukasz Domeracki – MSc in Food Technology and Human Nutrition, Personal Trainer

Sources:

• International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine https://pmc.ncbi.nlm.nih.gov/articles/PMC5469049/
• Creatine supplementation and endurance performance: surges and sprints to win the race https://pmc.ncbi.nlm.nih.gov/articles/PMC10132248/
• Common questions and misconceptions about creatine supplementation: what does the scientific evidence really show?  https://pmc.ncbi.nlm.nih.gov/articles/PMC7871530/