Think Fat Loss With Creatine and Resistance Training

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Highlights:

• Creatine is essential for enhancing the performance of muscles and improving muscle recovery
• Resistance training, an exercise against external resistance, promotes muscle mass and muscle strength
• Resistance training, along with creatine supplement intake, enhances fat loss in adults under the age of 50

Having trouble losing body fat? Have you ever thought about doing weight exercises along with creatine supplements to burn body fat?

You might be interested in delving into interesting research on the combination of resistance exercise and creatine add-ons for fat loss.

‘Adding creatine to your resistance training regimen improves muscular performance and aids in fat loss. #resistancetraining #creatine #fatloss #medindia’

Adiposity in young adults is on the rise, which raises the risk of future chronic diseases like diabetes and obesity and highlights the need for lifestyle measures to control fat accumulation for long-term health.

What are Creatine Supplements? How does it Work?

Creatine is a nutritional supplement that promotes muscle performance in high-intensity resistance exercises of short duration with minimal side effects. They are commonly used by professional athletes and gym enthusiasts.

Creatine monohydrate is the most widely used creatine supplement. The body naturally produces creatine. Dietary sources of creatine include red meat, seafood, and animal milk. Commercial creatine supplements are also available in the form of powder, pills, drinks, and energy bars.

All About Resistance Training

Resistance training is any exercise that makes the muscles contract against an external resistance, promoting muscle strength, power, and endurance. The external resistance can be dumbbells, exercise tubing, bricks, bottles of water, or any other object that causes the muscles to contract.

Resistance exercise training has a significant impact on the musculoskeletal system, helps to maintain functional abilities, and prevents osteoporosis, sarcopenia, lower back pain, and other disabilities. It increases muscle mass and strength in aging adults, leading to increased energy expenditure, metabolic rate, and fat loss (1^✔).

Creatine and Resistance Training Combo Boosts Body Fat Loss

Public health recommendations emphasize steady-state aerobic exercise or physical activity, which improves cardiorespiratory fitness. However, researchers look into how absolute fat mass and body fat percentage in persons under the age of 50 are affected by resistance training and creatine supplementation.

Results demonstrated that adding creatine to resistance training significantly increased muscle mass (1.21 kg), probably by affecting muscle protein kinetics, inflammation and oxidative stress, satellite cell activity, and the production of growth factors (2^✔).

The absolute fat mass was not considerably changed over time by creatine administration; however, the body fat percentage did decrease noticeably. According to subgroup analyses, this impact was true regardless of the creatine dose, age, fat mass measuring method, BMI, sex, duration of supplementation, and frequency of resistance training. There were no observable significant variations, indicating that creatine's influence on body fat percentage was generally consistent under these various circumstances.

Talk to a healthcare provider before taking creatine supplements, regardless of your level of physical fitness, age, or health.

References:

1. Potential health-related benefits of resistance training - (https:pubmed.ncbi.nlm.nih.gov/11676593/)
2. Changes in Fat Mass Following Creatine Supplementation and Resistance Training in Adults ≥50 Years of Age: A Meta-Analysis - (https:www.ncbi.nlm.nih.gov/pmc/articles/PMC7739317/)

Source: Medindia

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