Can i take fat burner with creatine

Creatine is a natural substance found in certain meats and fish and also produced by the human body. It is also consumed in supplement form, most often by strength-training athletes and bodybuilders. A misconception of creatine is that it burns fat directly when in fact that's not its purpose at all. However, creatine can help to burn fat in an indirect way as part of a consistent resistance training program.

Consult your doctor prior to starting a creatine regimen. Creatine is a nitrogenous acid stored in muscle tissue; in the body it's known as phosphocreatine.

When creating is broken down in the muscle tissue, it forms the muscle's most important source of energy called ATP. Creatine stores are often used up after an intense resistance training workout -- such as lifting weights -- and a creatine supplement helps to quickly restore the body's supply.

According to the University of Illinois McKinley Health Center, creatine supplementation is not effective for endurance athletes or sedentary people.

It's also not effective at burning fat directly. Following the correct dosage requirements of creatine can help maximize your results and minimize health risks. McKinley Health Center recommends consuming 20 to 25 grams of creatine per day for a period of five to seven days; each dose must be consumed in 5 gram increments spread equally throughout the day. The old school of thinking was to take Creatine just before a workout. Recent studies have shown this to be a bad idea.

Firstly, Creatine draws moisture away from organs and this is not a good condition to train in. Secondly, unless the muscles are warm like directly after training , Creatine absorption is largely reduced. Thirdly, Creatine is stored in the muscles until it is needed for medium to strong muscle contractions, it is not necessary to have it before a workout as it will stay in the muscles till the next time you workout.

So basically, taking Creatine directly after your workout is the best time to maximise absorption and to not train with dehydrated organs! Simply taking Creatine with water is near pointless, the absorption rate is very low and the Creatine will simply be excreted out of the body with little benefit. Creatine is best absorbed into the muscles via an insulin spike in the body. To create an insulin spike in the body a high GI carbohydrate is needed. Grape juice is the highest GI juice of around This will work.

The next is pineapple with around However, the best carbohydrates for Creatine absorption are maltodextrin, waxy maize and dextrose, with GI factors of between maltodextrin being the lowest and waxy maize and dextrose being the higher.

Do not take Creatine with or around citrus juice or fruit, especially orange juice. Creatine can help support and protect your muscles during cutting by bringing water into your muscles. This helps boost and preserve muscle fibers from damage.

It protects muscles from breakdown or injury from dehydration during your cutting cycle. One study found 4 weeks of intense training during the cutting phase with creatine supplementation improved body fat percent, muscle strength, and power performance.

Other studies on performance sports have also found creatine supplements can increase endurance without affecting fat mass. Many athletes use a loading dose of 20 grams per day for up to 1 month. While that may be effective, it may not be a necessary amount to see creatine muscle benefits.

Furthermore, the recommendation is 5 grams approximately 0. Once creatine stores are fully saturated 3—5 grams per day can help with maintenance but some studies suggest that larger athletes may need to consume as much as 5—10 grams per day to keep creatine stores constant.

It might offer benefits beyond just muscle protection. Negative side effects from creatine supplementation often have to do with cutting too many calories or losing too much fat too quickly. Rapid weight loss from aggressive cutting can be damaging to the body and the mind. Effects can be different for every person. Studies show rapid weight loss during the preparation phase of competition can also affect:. In addition, men may experience lower testosterone levels during cutting or deficit phase.

Women may experience amenorrhea , or lack of periods. There are a lot of factors that go into the best weight loss training regimen. Effectiveness in achieving fat loss without compromising muscle integrity is key.

One important point to keep in mind when you consider cutting is your safety. Rapid weight loss could derail your success, so set long-range goals. It may also be effective for weight management. Creatine monohydrate has years of scientific evidence to back its safety and effectiveness. It supports boosting muscle power and providing protection from damage during exercise and recovery.

Before starting a cutting phase, always discuss your weight goals with your healthcare provider, physical trainer, and coach to stay within safe deficit levels. Reveal what products you plan on taking and ones that you are currently consuming.