Should I Use Creatine Whilst Cutting Fat? - Myprotein

If you are looking to get lean, you might be worried that certain supplements will hinder your progress. You may be wondering if using creatine while cutting is a mistake or a must-have strategy for success.

While often associated with "bulking," creatine is actually one of the most effective tools for maintaining strength and muscle when calories are low. This guide explains how to use creatine while cutting to achieve the physique you want.

Jump to:

• What is creatine?
• How does creatine work?
• Creatine and dieting
• Should you take creatine while cutting?
• Different types of creatine
• Dosage and timing
• Common myths debunked

What is creatine?

Creatine is a naturally occurring compound found in small amounts in certain foods and synthesised within the human body. It is primarily stored in skeletal muscle and used for energy during high-intensity exercise.

The liver, pancreas and kidneys help to produce it from the amino acids glycine, arginine, and methionine. While we get some from red meat and fish, supplementation is required to fully saturate muscle stores.1

Decades of research have consistently linked creatine to improved muscle growth and faster recovery between sets. It remains the most widely researched supplement available today.2

Supplementing with creatine allows you to increase the volume of work you can perform during a session. Over time, this increased workload leads to greater adaptations in strength and muscle mass.2

How does creatine work?

Creatine works by increasing the availability of phosphocreatine in your muscles, which is used to regenerate ATP. ATP (adenosine triphosphate) is the primary energy currency for short, explosive bursts of movement.

During a heavy set of squats or a sprint, your body uses up ATP very quickly. By having higher creatine stores, you can "recharge" this energy faster, allowing for more reps before fatigue sets in.1

The body naturally produces a small amount of creatine, but it is rarely enough to maximise performance during intense training. Supplementing ensures your muscle stores are saturated for peak output.2

Muscle growth and repair

Creatine is a star player in the muscle-building process because it supports both performance and recovery. By allowing for more training volume, it provides a stronger stimulus for muscle growth.1

Creatine and dieting

The most common question regarding fat loss is whether you can use creatine while cutting without looking "soft." The answer is a definitive yes, though there are nuances to understand regarding body weight.

Creatine is osmotically active, meaning it draws water into the muscle cells where it is stored.

Because of this intracellular water retention, you might notice a slight increase in weight on the scales when you start. It is vital to remember that this weight is water inside your muscles, not body fat.2

For most people, this "water weight" makes muscles look larger and firmer rather than bloated. If you have a specific event coming up, you can stop taking it for a few days to help reduce excess water weight.

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Should you take creatine while cutting?

Taking creatine while cutting is highly beneficial for several specific reasons related to energy balance and muscle preservation. When calories are low, your strength often takes a hit, making it harder to maintain muscle mass.

Creatine helps bridge this gap by maintaining your power output in the gym. This allows you to continue lifting heavy weights, which is the most important signal for your body to keep its muscle.2

In the short term, the ability to perform more work can lead to a higher daily energy expenditure. This contributes to the calorie deficit required to strip away body fat effectively.

In the long term, using creatine while cutting ensures that the weight you lose comes from fat stores rather than lean muscle. This can help lead to a more athletic appearance once the fat is gone.1

Different types of creatine

While creatine monohydrate is considered the gold standard, there are several variations available to buy. Each offers slightly different properties regarding solubility and absorption rates.

Creatine monohydrate

This is the most common and extensively researched form of creatine. It is highly effective and generally requires a daily dose of 3g to 5g to maintain muscle saturation.2

Some athletes prefer a "loading phase" of 20g per day for five days to see results faster. However, a steady dose of 5g daily will achieve the same saturation levels within three to four weeks.1

Creatine ethyl ester

This form has an ester molecule attached, which is intended to increase the rate of absorption into the body. While popular, research has not yet shown it to be superior to standard monohydrate for muscle gains.2

Micronised creatine

Micronised creatine is a form of monohydrate where the particles have been reduced in size. This improves its solubility in water, making it easier to mix and reducing the risk of digestive discomfort.

Dosage and timing

When using creatine while cutting, consistency is more important than the specific time of day you take it. The goal is to keep your muscle stores fully saturated over the long term.

Many people prefer taking it post-workout with a source of carbohydrates or protein. This can take advantage of the insulin response to help shuttle the creatine into the muscle cells more efficiently.1

A daily dose of 3g to 5g is sufficient for the vast majority of people. On rest days, continue to take your dose at a time that is convenient for you to maintain saturation levels.2

Common myths debunked

One of the biggest myths is that creatine causes fat gain or "bloat" in the abdominal area. Because creatine is stored inside the muscle, any water retention is intramuscular, not subcutaneous (under the skin).

Another myth is that creatine is a steroid or is harmful to the kidneys in healthy individuals. Comprehensive reviews have confirmed that long-term creatine use is safe and well tolerated by healthy adults.2

Finally, some believe you must "cycle" creatine by taking breaks every few months. There is no evidence to suggest this is necessary, and continuous use is perfectly fine to maintain performance benefits.1

Maximising your cut

While creatine is a powerful tool, it works best when supported by a solid foundation. Ensure you are maintaining a consistent calorie deficit through a combination of diet and exercise.

Prioritise high-protein meals to further support muscle retention while cutting. The combination of high protein and creatine provides the ultimate "safety net" for your hard-earned muscle tissue.

Key lifestyle tips for a successful cut:

• Prioritise sleep to manage hunger and support recovery.
• Drink plenty of water to assist with the increased cellular hydration from creatine.
• Track your strength levels in the gym to ensure you aren't losing muscle.
• Focus on whole, nutrient-dense foods to keep satiety high while calories are low.

Take home message

Using creatine while cutting is one of the smartest moves you can make to preserve muscle and maintain strength. It provides the energy your muscles need to train hard even when you are in a calorie deficit.

Don't let the fear of minor water weight stop you from using it to your advantage. The performance benefits and muscle-sparing effects far outweigh any temporary changes you might see on the scale.

Stay consistent with your dosage, keep your training intensity high, and focus on your long-term fat loss goals. With commitment and hard work, creatine should help you reach them.

 

Our articles should be used for informational and educational purposes only and are not intended to be taken as medical advice. If you're concerned, consult a health professional before taking dietary supplements or introducing any major changes to your diet.