Last Updated on 03/01/2021 by C-Jay
One of the biggest worries for anyone who has worked hard in the gym to increase their muscle size is that a lot of that lean muscle tissue will diminish when they begin cutting.
Because of this, they look at ways of avoiding such disappointments by asking such questions as – should I take creatine while cutting?
If you want to cut fat and maintain muscle simultaneously, then yes, taking creatine during a cutting phase would definitely be a great idea.
By doing so, you can continue to build muscle during high-intensity training and still achieve a calorie deficit to help support fat loss.
One study found that taking creatine for four weeks during a cutting phase improved all three body fat percent, performance, and muscle strength .
On top of this, another study found that creatine helped elevate endurance levels without affecting fat mass .
To find out more about how creatine can help during your cutting phase, simply continue reading.
What is Creatine, and is it Safe?
As far as sports nutrition goes, creatine supplements are among the most popular aids on the market to help support muscle mass.
As well as supporting lean mass, creatine supplements like Creatine Monohydrate can help boost strength and energy levels, meaning you’ll get more from your gym session than you usually would.
Athletes worldwide have been using creatine for years to help them gain strength, increase muscle growth, aid post-exercise recovery, and heighten performance levels.
Creatine is an amino acid that is found in the body muscles and brain, and your body needs to replace 1 to 3 grams of this per day. It can be obtained through red meat and seafood and is made by the body’s liver, pancreas, and kidneys.
And, of course, it can be made synthetically, which is where creatine supplements come in. Like any supplement, you’re always advised to seek medical advice before taking it.
Although perfectly safe, some users may suffer certain side effects from taking creatine, such as cramps, weight gain, kidney stones, and digestive problems.
What are the Benefits of Taking Creatine While Cutting?
Remember to increase your water intake when taking creatine during a phase of cutting. Muscles can quickly become hydrated during this period when it coincides with heavy training schedules.
This is where creatine can be helpful by pulling water into the muscles to stave off hydration. There’s a fine line between increasing water intake and bloating. Increase your water intake slowly until you find a level that suits you.
Because creatine creates water retention that surrounds the muscle, it supports instant recovery in muscle groups allowing for the continuation of intense workouts. It will also help preserve the muscle during cutting.
It makes sense that by cutting calories, your levels of strength are going to decline. This is because of the low glycogen levels that you will experience during cutting.
You’ll need these carbs to perform 100% muscle contractions, and this is where creatine helps as it can restore your ATP-PC (adenosine triphosphate) energy, meaning you’re not going to have to sacrifice strength.
You’ll be able to carry out your workout without having to increase the rest time between sets, which is a great bonus of taking creatine while cutting.
How to Take Creatine
When first taking this popular supplement, a loading phase of 7 days is recommended. This is to make sure the creatine levels in your body are at the maximum for your creatine cycle duration.
This phase would typically consist of taking between 10 and 20 grams of creatine every day for a week. After completing the loading phase, this can be reduced to between 5 and 10 grams, which you should split between pre and post-workouts.
Cutting doesn’t have to mean a loss of muscle mass. Neither does it mean your calorie deficit will have a detrimental effect on your endurance levels during your workouts.
Continue with your intense training sessions without having to take extra rest time between sets. There is no need to waste months of hard work in the gym, building up muscle and strength, only to see it disappear when you begin to cut.
With the help of these high-quality products, you can have complete control of your cutting phase, and can continue smashing your fitness goals even while in a caloric deficit.