We’ve all heard the virtues of protein powder for satisfying cravings and shedding unwanted weight. But there’s another nutritional powder that is gaining attention lately among regular folks (read: non-body builders), especially women looking to lose body fat and age well. It’s creatine! “It’s the one tool” Gabrielle Lyon, DO, author of Forever Strong, wishes every woman over 40 used. Keep reading to see an amazing creatine weight loss success story and learn how you can use creatine to transform your health and weight too!
What is creatine?
Creatine, which often comes in powder form, is made from a blend of amino acids, often described as the “Lego building blocks” that make up protein and muscle. This nutrient is found naturally in some meat and fish, but many people find it difficult to get enough from food sources so supplementation is encouraged.
How does creatine help with weight loss?
Creatine is believed to block the formation of fat, while promoting lean muscle growth, so it can be a powerful tool for weight management. Once all those amino acids enter the body, they trigger what’s called a high “thermic effect,” which boosts calorie burn. In fact, a boost in aminos improves our metabolic rate by 5 percent, according to research conducted by Skidmore College-based protein scientist Paul Arciero, PhD, author of The PRISE Life: Protein Pacing For Optimal Health and Performance.
Amazing creatine health benefits
But creatine doesn’t just help to blast fat. Research is starting to roll in on just how multi-talented this nutrient really is. Creatine also builds muscle, satisfies cravings, reduces fatigue (so we’re able to be more active), improves blood flow, slashes cholesterol levels and even boosts memory. Whoa! Best of all, it really works. Check out Michelle’s inspiring true story below…
Creatine weight loss transformation: Meet Michelle!
After her husband was diagnosed with lymphoma, Michelle Fox realized, “We often cannot control what happens to our bodies—like getting cancer—but we can control what we do to our bodies.”
So the Puyallup, WA school principal consulted a nutritionist and started eating a healthy Mediterranean diet, rich in protein. She also supplemented with 5 grams daily of creatine monohydrate. It was flavor-free and she found, “I could mix it into anything—my water bottle, even coffee.” Michelle also joined a gym and began lifting weights. She lost up to 5 pounds every month.
In all, Michelle lost 72 pounds. “My clothing size dropped from size 20 to 2,” she shares. “Always have a goal in mind,” she advises. “Whether it’s running your first race, getting into a smaller dress size or competing in your first bodybuilding competition, let those goals fuel your motivation.”
Today, Michelle is maintaining her fat loss and building muscle. More good news: “My husband is cancer-free!” She adds, “My life has completely changed. I’ve developed a level of confidence I never had before. I used to run from cameras. Now I take selfies every day!”
Ready to try creatine for yourself?
The recommended dose, according to Dr. Lyon, is 3 to 5 grams of creatine monohydrate daily. This form of the nutrient is backed by the most research.
4 super easy ways to enjoy creatine
• Start with a breakfast smoothie
Blend creatine powder into a morning smoothie made with a protein source. Dr. Lyon recommends this recipe: Mix 1 scoop of creatine powder with greens (like baby spinach), frozen berries (like blueberries), Greek yogurt and 1 scoop of protein powder of your choice.
• Enjoy creatine-infused coffee
Consider stirring a spoonful of creatine powder into each cup of coffee you sip throughout your day.
• Try candy bites
There are some ready-made creatine snacks on the market. On TikTok, creatine fan @Daphnunez raved about Zhou Creatine Chews as easy, portable pre-workout snacks. She notes, “I am not bulky. I’m telling you: Creatine is a life hack.” And it’s difficult to beat the bold lemon flavor and convenience of this type of on-the-go product.
• Mix creatine into desserts
Try this protein-packed chocolate fudge recipe: In a bowl, mix 3⁄4 cup protein powder (we like PlantFusion brand) with 5 Tbs. cocoa powder and 1⁄2 scoop powdered creatine (like Naked Creatine). Stir in 7 Tbs. room-temperature coffee or water, 1⁄4 cup nut butter, 2 Tbs. melted coconut oil and a pinch of salt. Mix well. Transfer to a parchment-lined loaf pan. Then freeze for 2 hours and cut into 12 squares. (A two-square serving delivers 12 grams of protein!)
Best creatine for weight loss and anti-bloat?
We’ve focused on the overwhelmingly positive aspects of creatine. But some users point out a possible side effect: There is often a temporary bump in water weight after starting and adjusting to creatine since it is designed to fuel and hydrate muscles. Harvard-trained Amy Shah, MD, author of I’m So Effing Hungry, says, “I’ve been really loving the Rho Creatine because it’s liposomal (mixed with fat for better absorption) and also doesn’t cause bloat and water retention like other creatine supplements.”
One final note about creatine is you have kidney concerns
Creatine is healthy for almost everyone. But it is not right for people with kidney damage. Just as those patients need to limit their overall protein intake, they should avoid amino-acid-rich creatine supplementation. If in doubt, “have your doctor check your kidneys first,” says health and fitness expert Charlie Seltzer, MD.
This content is not a substitute for professional medical advice or diagnosis. Always consult your physician before pursuing any treatment plan.
