Creatine Newsletter

Issue 16: Creatine and Weight Loss

June 3, 2002

Contents:

1- Featured Article:

Can you lose weight while supplementing with creatine?

2- Invited Article:

Get Rough and Lose More Fat

This Month's Featured Article:

Can you lose weight while supplementing with creatine?

Background

Creatine monohydrate possesses two well-known effects. The first is that creatine induces an increase in body mass. The second is that creatine increases our muscle energy reserves. As far as weight loss is concerned, however, it may be that these two effects are at odds with each other. This is the topic of this month's newsletter.

Body Mass: Supplementation with creatine monohydrate causes an increase in body mass. This effect, however, is more the result of increased water retention by skeletal muscle then to an increase in muscle protein content. As a result a person's weight generally returns to "normal" after stopping supplementation.

Energy Reserves: Creatine increases our energy levels by increasing the availability of ATP, the energy currency of cells. Creatine's "energizing" effect has inspired some to use it as a weight loss aid. As we will see later this reasoning may be confused.

The Study

One study examined a person's ability to lose weight while supplementing with creatine. Here subjects were asked to lose 5% of their body mass in 5 days. This scenario might be compared to the situation where athletes are expected to make weight prior to competition.

The Result

Subjects given creatine found it more difficult to meet the study's objective within the specified time. The difficulty to lose weight while taking creatine is most likely the result of the increased water retention that accompanies creatine use.

The Question

Is it possible to lose weight while on creatine?

The Answer

Yes, but it might be a bit harder to achieve.

The ReferenceOopik V., Paasuke M., Timpmann S., Medijainen L., Ereline J., Smirnova T. (June 1998) Effect of creatine supplementation during rapid body mass reduction on metabolism and isokinetic muscle performance capacity. European Journal of Applied Physiology and Occupational Physiology Volume 78: 1: pages 83-92.

Invited Article:

Get Rough and Lose More Fat
by Harry "Hank" Johnson Jr. developer of the "Ultimate Results" Program

Now don't get me wrong, I don't want you to take me literally and go beat someone up. What I'm trying to say is that one of the most effective things you can do to help you lose fat easier is to increase the rough-age in your diet.

You can't expect to keep your weight in check if you're walking around feeling hungry all the time. Hunger is the one component of your program that must be kept in check. Eat more fiber (roughage), and watch those hunger pangs-and pounds-disappear!

"You can take in loads of calories, yet never feel full if many of the foods you eat are high in refined carbohydrates and sugar and low in fiber," says Michelle Rodgers, RD, weight management coordinator at Hershey Medical Center in PA. "Fiber not only fills you up but also helps keep your blood sugar and energy levels even, and it's great for lowering cholesterol and improving your overall health."

Fiber may also be your body's best weight loss aid: It actually whisks some of the calories you eat through your digestive system before they have a chance to settle on your waistline. If you double your daily fiber intake from the usual 14 grams (g) to about 30 g, you'll absorb almost 120 fewer calories a day. That's 13 pounds a year! And that's without doing any extra exercise.

The book Protein Power(tm) recommends not even counting your daily fiber grams (which are both soluble and insoluble carbohydrates) towards your daily carbohydrate total. Let me tell you right now that fiber is one of your keys to fat loss success. If you stick to the highest fiber foods you will automatically choose foods lower in calories but higher in bulk. This helps fill you up for long periods of time.

"I am the year 2000 BodyLogix Physique Transformation champion.
First I have to let you know what I knew about the combination of nutrition, working out, losing weight, and putting on muscle. NOTHING!!!
And I had 77 pounds of fat to prove it.

...The most important support I received was from a man that introduced me to the whole concept of body transformation in the first place,
Harry 'Hank' Johnson.

I am now enjoying life to the fullest with my new body and life...I feel like a teenager again. Now that's success to me."

Mike Fisher
2000 BodyLogix Transformation Champion in his age group category

Add these fiber-filled foods to your diet and start losing weight today:

Click here for more about the "Ultimate Results" Program.

This article was written by Dr. Alfredo Franco-Obregón, author of Creatine: A practical guide. This guide clearly teaches how to combine exercise, nutrition, and intelligent creatine use for optimal muscle growth, improved athletic performance, and overall good health. A MUST READ for any athlete.

Creatine: A practical guide also analyses the formulations of many of the newer creatine products currently out on the market. Learn which products are truly effective, as well as which are mainly expensive hype.

More information about Creatine: A practical guide can be found here

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Disclaimer: The information presented here was prepared from sources that are believed to be accurate and reliable and should not be construed as medical advice. While every effort has been taken to ensure the accuracy of this information we cannot guarantee its accuracy. Nutritional Supplements Newsletters does not assume any responsibility for any damages resulting from the use of the information contained herein or of our advertisers/affiliates. Readers are strongly advised to seek the advice of their health care professional(s) before proceeding with any changes in any health care program.

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