It’s often believed that creatine should be avoided during a fat-loss phase since it supposedly makes you look bloated. But taking creatine does not make you store more water under your skin, so there should be no bloating effects [1].

In fact, creatine is stored within muscle, so it can even make your muscles appear a bit more developed as you are leaning down.

Also, since creatine helps slightly boost strength performance [2], continuing to supplement with creatine can help with muscle maintenance during your fat loss phase.

📚 References:
1. Powers, Michael E., et al. "Creatine supplementation increases total body water without altering fluid distribution." Journal of athletic training 38.1 (2003): 44.
2. Kreider, Richard B., et al. "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 14.1 (2017): 1-18.

свернуть