When following a specific diet during a cutting phase, the question of creatine supplementation often arises . Known for increasing strength and power, it is associated with muscle mass gain. However, during a cutting phase, the main goal is to reduce body fat.
Nevertheless, creatine remains one of the most effective supplements for cutting, when used in conjunction with a specific regimen. It promotes energy intake to optimize training. Its place in a cutting strategy contributes to performance and maintaining physical fitness.
What is the best creatine for cutting? What form should be used to avoid compromising strength, muscle volume, and performance? Creatine, researched, reliable, and Creapure® certified®, is recognized for its quality, solubility, and safety. This molecule is available in different formats (powder, capsules).
Contrary to popular belief, it does not increase subcutaneous water retention. Creatine promotesintracellular musclehydration. This is how it improves ATP reserves, supports energy and recovery. This is why it limits fatigue during intense exercise.
To maintain optimal physical fitness, you need to preserve your body mass, improve your metabolism and support your workouts. Here we explain the winning formula for choosing, dosing and consuming creatine.
In a nutshell
- Creatine monohydrate is the most tested, most effective, and safest form. It offers maximum absorption and unbeatable value for money.
- During dry periods, it preserves lean body mass, supports strength, endurance, muscle hydration, and ATP reserves.
- Alternative forms (HCL, nitrate, buffered, pyruvate, ester, citrate, etc.) offer no scientifically proven benefits. The Creapure® label guarantees purity and traceability and is the benchmark for high-quality weight loss.
- Creatine powder remains the best option in terms of solubility and cost, while capsules offer greater convenience.
Contents
- Which creatine should you choose for weight loss?
- Why take creatine when weight training?
- Which form of creatine is most effective?
- Powder or capsules for taking creatine?
- What is the best brand of creatine?
Which creatine should you choose for weight loss?
What is creatine monohydrate?
Creatine is a molecule that is naturally synthesized by the body. The liver, kidneys, and pancreas produce this derivative of three amino acids (glycine, arginine, and methionine).
It is also supplied to the body through certain foods rich in creatine (meat, fish).
Finally, it is very popular in the form of dietary supplements. Its best-known form is creatine monohydrate, but there are others.
Why take creatine when weight training?
Creatine supports muscle performance goals:
- it helps with weight gain;
- it is useful in dry conditions;
- it promotes muscle maintenance;
- It supports recovery, especially in the event of injury.
This amino acid derivative acts as an energy substrate in the muscle. Under the action of creatine kinase, it becomes phosphocreatine. The latter contributes to the regeneration of adenosine triphosphate (ATP), our fuel.
Creatine supplementation combined with resistance training is more effective than training alone¹.
Which form of creatine is most effective?
There are many forms of creatine available on the sports nutrition market:
- Creatine monohydrate, the most studied, most recognized, and safest form;
- creatine nitrate, which is supposed to be more easily absorbed thanks to the addition of nitrate, but its benefits are similar to those of the monohydrate form²;
- micronized creatine with finer particles;
- creatine malate, whose composition is thought to optimize ATP renewal, but this remains poorly studied and unproven;
- creatine gluconate combined with glucose, which remains very expensive and has little scientific backing;
- creatine ester;
- creatine pyruvate;
- creatine citrate, etc.
The monohydrate form has maximum absorption rates. And according to the Australian Institute of Sport, there is no scientific reason to take any form other than monohydrate³.
Powder or capsules for taking creatine?
While the monohydrate form is convincing, creatine exists:
- powder, to be diluted in liquid using a shaker;
- in capsules.
Here is a summary of the advantages and disadvantages of each format:
| Forms of creatine | Benefits 👌🏻 | Disadvantages 👎🏻 |
| Creatine powder | Proven effectiveness Price Precise dosage | less convenient to carry |
| Creatine capsules | -accurate dosing, practicality | cost, less pure because the capsule is made up of various ingredients |
What is the best brand of creatine?
Creapure® creatine monohydrate is manufactured in Germany according to strict pharmaceutical standards. These rules guarantee exceptional purity (>99.99%). The superior quality of the product minimizes the risk of side effects such as digestive problems. These can be troublesome during a calorie deficit.
Here are 6 good reasons to choose Creapure® certification to optimize your weight loss:
- its label guarantees its traceability and quality;
- it does not contain any additives or sweeteners;
- Its precise origin in Germany promises high-quality manufacturing.
- it contributes to optimizing high-intensity physical performance;
- it (indirectly) increases muscle strength;
- The product is certified anti-doping.
Creatine Creapure®
The best for maximizing muscle power in a healthy way and optimizing intensive performance
- Standardised without doping substances
- No additives, no sweeteners
- Made in Germany, packaged by Protéalpes in Albertville
Choosing muscle drying
What is a dry run in bodybuilding?
The goal of cuttingin bodybuilding is not technically to lose weight, butto optimize that loss.
The idea is tocut down in order to maintain lean mass and lose fat mass. There arethree mainreasons why athletes cut down:
1. To prepare for a bodybuilding competition where aesthetics are paramount, or for weight-class disciplines;
2. To optimize traditional weight loss for overall health;
3. Toimprove athletic performance.
Preserving muscle mass during muscle drying
The art of cutting weight therefore lies in your diet, training, and recovery periods.
To gain muscle mass/avoid losing it, you need protein. However, without carbohydrates, the effects of creatine are lost. That said, excess carbohydrates and weight loss don't always go hand in hand.
A careful balance of carbohydrates, fats, and proteins is necessary, as are exercise and recovery, in order to successfully lose weight. In fact, creatine and whey protein can be combined as part of a weight loss diet.
Taking creatine during a dry period
Is creatine useful during a cutting phase?
It is tempting to say "no creatine during cutting," because:
- Creatine promotes weight gain.
- Creatine causes non-pathological muscle water retention, but this is undesirable during a "cut," by definition.
However, yes, creatine is useful for muscle drying. And it is the International Society of Sports Nutrition (ISSN) that writes this.
Creatine monohydrate is an effective supplement for increasing high-intensity exercise capacity and muscle mass.
Creatine enables athletes to train more intensely. This allows them to optimize their response to training. As a result, it limits the loss of lean mass that accompanies weight loss and promotes muscle hypertrophy.
Another advantage of creatine is that it reduces the incidence of training injuries .
A lesser-known benefit of creatine is that it improves muscle hydration. Creatine increases the amount of water inside muscle fibers. This creates slight intracellular water retention, without increasing total body water in the long term.
This keeps muscles better hydrated, which improves their resistance to stress. This is therefore beneficial during periods of cutting and/or intensive training.
Please note that creatine will not have a direct effect on weight loss, but when combined with a slight calorie restriction and appropriate training, it can help optimize the effects of the latter, and therefore the desired effects of weight loss.
Summary of the benefits of creatine for muscle drying:
✅ Increased capacity for high-intensity exercise;
✅ Preservation of lean body mass;
✅ Reduction in injuries;
✅ Muscle hydration.
Controversies surrounding dry supplementation
So where does this negative perception of creatine in muscle drying come from? Why do we often hear that creatine makes you gain weight?
The only significant side effect reported by the ISSN was the risk of weight gain. This effect remained occasional, but during periods of weight loss, it is noticeable.
Another study from 2021 questioned the hypothesis that creatine increases fat mass. The theory persists because some athletes notice an increase in body mass when taking creatine. No trials have validated this claim.
The authors specify that a 7-day intake of creatine has no effect on fat mass in adults. Their lean mass, on the other hand, increases.
Across all of the studies reviewed, no significant differences were observed in the body fat composition of the subjects.
Does creatine affect hormone levels during cutting?
Creatine is not an anabolic steroid. As such, it does not significantly affect hormones. One isolated study suggested a slight increase in DHT, but these results have never been replicated.
During a cutting phase, hormonal fluctuations may occur due to calorie deficit. Creatine remains a safe option and does not exacerbate these imbalances resulting from cutting.
On the other hand, more and more studies show that creatine is beneficial for women who exercise, particularly in relation to hormonal fluctuations.
It acts solely on energy mechanisms without disrupting hormonal balance.
How to use creatine for muscle definition?
How should you take creatine to optimize your exercise program?
How to dose creatine monohydrate correctly
The Australian Institute of Sport points out that the dose to be ingested depends on body weight.
If the protocol followed is that of a loading dose followed by a maintenance dose, the recommended dosage is approximately 0.3 g of creatine/kg of body weight per day for 5 days (approximately 20 g per day).
This dose of creatine should be taken in 3 to 4 doses with meals. This is followed by a maintenance dose of 0.03 g/kg of body weight, once a day.
It is important to note that it is entirely possible to skip the loading protocol and consume only 3 g/day, without the loading dose. Levels will simply increase a little more slowly.
When and how should you take creatine?
According to studies, the ideal time to take creatine is not important. However, it is recommended to take it after training for its effects on muscle recovery.
It is recommended to consume creatine with carbohydrates to optimize its absorption.
Should you take a break from creatine when cutting?
Studies show that continuous creatine use is safe.
However, it is recommended to take creatine in cycles. This involves alternating between 4 to 8 weeks of use and at least 3 to 4 weeks of rest before repeating the cycle.
How long does it take to see the effects?
The first effects of creatine are noticeable after just 5 days on a loading protocol. Without this, it takes 3 to 4 weeks to see its benefits on athletic performance.
This duration is an indication that varies depending on the athletes' profiles and the chosen protocol:
- with a loading phase of 20 g/day for 5 days, followed by a maintenance dose of 3 g/day;
- without load, i.e., 3 to 5 g/day.
Is creatine really useful with a low-calorie diet?
Yes, creatine is a very useful supplement, even during a low-calorie diet. It is important to choose a substance that is truly pure, certified, and suitable for the user. Versions such as labeled creatine monohydrate (often produced in Germany) offer effectiveness and rapid dissolution for better absorption. Tolerance is better because the monohydrate form reduces discomfort and bloating compared to others. Creatine helps maintain high muscle power, facilitates muscle definition, and limits the impact on body fat.
Contrary to popular belief, creatine does not systematically increase water retention, especially if taken daily and in controlled doses. Its action, based on ATP regeneration, remains beneficial even over a short period of treatment.
Alternatives such as creatine HCL, kre alkalyn, and creatine nitrate are available. They are sold as enriched with BCAA-type ingredients (which are of no interest in isolation), but analyses and comparisons show that monohydrate remains the benchmark. What's more, it is the most accessible and reliable. It is well suited to most people, including fitness and bodybuilding enthusiasts, women, and high-level athletes.
When it comes to creatine, the most important thing is not the brand, but rather the purity, the quality label (Creapure®), and whether it meets your needs. The right creatine can boost your workouts, preserve muscle mass, and help you achieve your goals, even when cutting.
Conclusion
The role of creatine monohydrate is to develop your physique, optimize your metabolism, and achieve your goals during periods of weight loss. Scientifically recognized, this molecule plays a role in muscle saturation, strength, energy (ATP), and recovery. With the right dosage, creatine monohydrate, labeled Creapure, guarantees purity and traceability. This dietary supplement is as reliable and economical as it is incredibly effective in supporting athletes with a calorie deficit. Its main function is to maintain muscle volume.
It is mistakenly believed that it increases subcutaneous water retention, but this is not true. Creatine promotes hydration in cells, which reduces fatigue, improves muscle endurance, and preserves lean body mass. Available in powder or capsule form, it is easy to use and quickly absorbed. To date, it remains the best option validated by scientific research.
To improve your workouts, recovery, and daily strength, you need to take a dose that is appropriate for your weight. Choosing a high-quality product (monohydrate, Creapure®) contributes to muscle development without compromising your health or weight loss. Weight loss is primarily determined by the athlete's diet and exercise program. Creatine can be easily incorporated into this.
Creatine has been extensively studied, making it a reliable, practical, and accessible solution... It supports muscle development and rapid progress, offering the best value for money on the market.
