Creatine is the most studied supplement in the world. It’s been researched for decades, with over 1,000 published studies confirming its safety and effectiveness for everything from athletic performance to brain health.†
Even though it’s sold as a supplement, creatine isn’t some synthetic lab product. It’s a natural compound found in animal foods like red meat and fish, and your body even makes a small amount of it on its own (mainly in your liver and kidneys). But most people — especially those who don’t eat a lot of meat — don’t get enough through diet alone.
Your muscles store creatine, where it’s used to make ATP, your body’s main energy source. ATP is what fuels short, powerful bursts of activity — like lifting weights, sprinting, or doing anything that requires effort. The more creatine your muscles can hold, the faster you can regenerate ATP, which leads to better strength, energy, and recovery.†
In short: creatine is safe, natural, and essential for high-performing muscles and a healthy metabolism.
So how does that help burn fat? Well, creatine doesn’t directly “burn fat” like a fat burner or stimulant. But it does help your body get better at burning fat in a few important ways:
More muscle = Higher metabolism
Creatine helps bring water into your muscles so that they can be at peak performance during a workout.
Numerous studies have shown that the intake of creatine before a workout leads to better results in strength training, both in the gym and afterwards (1).
And, like we talked about in our Strength Training blog post, the more muscle you have, the more calories you burn at rest. So your body will naturally be using up more calories throughout the day and while you sleep.
Better workouts = More calorie burn
Because creatine supports energy production, your workouts can be stronger and longer. More reps, more weight, more intensity: all of that adds up to more fat burned during and after your workout.†
Improved recovery = More consistency
Creatine helps muscles recover faster after training, so you’re less sore and more likely to stay consistent with your workouts (2). And we all know that consistency is the secret sauce when it comes to getting lean and staying fit.
One of the biggest myths about creatine is that it causes water retention or “makes you look puffy.” But creatine’s drawing water into your muscle cells, not under your skin. That’s a good thing! It supports muscle fullness, performance, and hydration (2).†
If you do gain a little water weight at the beginning, it’s temporary — and it usually means creatine is doing its job.
On top of that, more and more research is emerging about how creatine benefits women, especially during times of hormonal change like perimenopause.
When estrogen begins to decline, all the areas we’ve discussed — muscle mass, cognitive function, and energy levels — start to decline as well.
Women in their 30s, 40s, and beyond are finding that creatine helps them feel stronger, recover faster, and maintain a healthier body composition (3). It’s quickly becoming a go-to supplement for women who want to stay sharp, energized, and resilient.†
For more info about the benefits of creatine for women, check out our blog post on the topic.
Creatine’s not a magic fat burner, but it IS one of the smartest tools out there for improving the things that actually lead to fat loss: better training, more lean muscle, faster recovery, and a higher metabolism.†
If you’re trying to lose fat, keep your strength, and feel like a powerhouse doing it…don’t skip creatine.
† These statements have not been evaluated by the Food and Drug Administration. This article is for informational purposes only and is not intended to diagnose, treat, cure, or prevent any disease.
Works Cited
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Mills, S., Candow, D., Forbes, S., Neary, J., Ormsbee, M., & Antonio, J. (2020). Effects of Creatine Supplementation during Resistance Training Sessions in Physically Active Young Adults. Nutrients, 12. https://doi.org/10.3390/nu12061880.
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Kreider, R., Kalman, D., Antonio, J., Ziegenfuss, T., Wildman, R., Collins, R., Candow, D., Kleiner, S., Almada, A., & Lopez, H. (2017). International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. Journal of the International Society of Sports Nutrition, 14. https://doi.org/10.1186/s12970-017-0173-z.
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Smith‐Ryan, A., Cabre, H., Eckerson, J., & Candow, D. (2021). Creatine Supplementation in Women’s Health: A Lifespan Perspective. Nutrients, 13. https://doi.org/10.3390/nu13030877.
