Protein-Like Creatine Powder Protects Muscles to Promote Healthy and Lasting Weight Loss
Want to lose weight and keep it off? Experts reveal why creatine is the ‘holy grail’ option
It’s frustrating to lose weight only to regain it right back. Why does this happen? Experts have identified two main types of weight loss: healthy (when we drop body fat) and unhealthy (when more than 25 percent of the loss comes from muscle). Luckily, new science reveals a nutrition nutrient that can help protect our muscles so we lose weight the right way. It is creatine. And more women than ever before are using it for their benefit. “It’s the one tool I wish every woman over 40 used,” says protein and muscle expert Gabrielle Lyon, DO, author of the book Forever Strong. Here, everything you need to know about how to use protein-like creatine for weight loss.
What is creatine?
Creatine is like protein since it’s made of a blend of amino acids (the building blocks of protein), but it’s not protein. It’s found naturally in red meat and fish, but cooking often depletes creatine, so we often need to supplement to get enough. And despite what you may have heard, creatine isn’t just for bodybuilders. “Most of the supplements that you think are for college-age guys are actually more important for perimenopausal and menopausal women to take,” says Charlie Seltzer, MD, a specialist in obesity medicine, as well as strength and conditioning. That’s because women naturally lose more muscle as we age, a condition called sarcopenia, which grinds our metabolism to a halt.
The body can make some of its own creatine, but experts at the University of North Carolina discovered that women store only about 70 percent as much as men. Top protein researcher Paul Arciero, PhD, Director of the Human Nutrition, Performance & Metabolism Lab at Skidmore College, says, “It doesn’t mean women need less. Actually, they may need slightly more creatine than men.” And shoring up levels with a supplement can be a powerful step toward achieving your goal weight.
The key: combining protein with creatine in your diet
For healthy weight loss, we know we need to consume ample protein, a strategy proven by Texas A&M researchers to triple fat loss compared to eating a traditional carb-heavy diet. And a growing chorus of experts now recommend that women pair that protein with a daily dose of creatine. Dr. Arciero says, “This combination—protein plus creatine—is the holy grail for optimal healthy weight loss!” (Learn more about your protein needs in Dr. Arciero’s book The PRISE Life, and use his Protein Pacing calculator to learn how to portion out the right number of protein grams across your daily meals.)
How does creatine help with weight loss?
It isn’t a one-trick pony. This nutrient primes the body for weight loss in many ways. Keep reading to learn five amazing benefits of creatine supplementation…
“Creatine is the bomb. It is the most effective, safe, strength-building aid we have!” -Dr. Seltzer
1. Creatine blocks fat formation
Creatine seems to provide a metabolism boost. How? It has been shown to prevent the accumulation of new fat cells, allowing the body to shed a little more than 1 percent of body fat. That doesn’t seem too significant, but protein and performance expert Ted Naiman, MD, says, “It moves things in a positive direction.” Once the amino acids are in the body, they trigger a high thermic effect, further boosting calorie burn. In fact, Dr. Arciero’s research shows increases our metabolic rate by 5 percent.
2. Creatine builds lean muscle and promotes muscle health
“Muscle is the organ of longevity, making it the currency of health,” says Dr. Lyon. Taking creatine helps women retain and repair the muscle tissue that speeds metabolism and boosts longevity by guarding against frailty. That’s not all. Healthy muscle also sends anti-inflammatory signals through the body, bolstering immunity. Plus, increased muscle strength exerts higher workloads on our bones, stimulating improved bone density. All these factors contribute to a metabolically fit body.
Dr. Seltzer says, “For a woman in her 40s or 50s, she’s got to be doing everything she can to build muscle or she’s going to lose it. Creatine is the bomb. It is the most effective, safe, strength-building aid we have!
3. Creatine fights cravings
Creatine satisfies hunger since it’s made from the same components as protein, which is known to be the most satisfying macronutrient. Dr. Lyon says, “Ensuring you are well-nourished with enough protein and creatine in your meals can help you feel fuller and stay on track.” Try Dr. Lyon’s weight loss meal trick: Finish the protein on your plate before you move to other foods. She says, “It’s more fun to focus on what you can eat, rather than what to avoid.
4. Creatine quashes fatigue
At the cellular level, creatine helps regenerate ATP (adenosine triphosphate), “the universal energy source that fuels every cell of the body,” explains Dr. Arciero. This is especially true during short bursts of physical activity. As a result, when you take creatine, you have more energy during exercise and feel less tired and sore afterward, which helps with weight-loss goals.
5. Creatine boosts brain power
Creatine increases concentration and memory, even if you struggle to get a good night’s sleep, finds a 2024 Nature study published in Scientific Reports. That’s great news since so many women don’t sleep well—a factor that’s proven to hamper weight loss. Research shows creatine may also improve mood. And when we feel better mentally, we’re more likely to stay active, be social and avoid overeating—three habits linked to a longer, healthier life.
Get even more weight loss benefits from creatine
Creatine, especially when combined with resistance training, also reduces total cholesterol by 10 percent and improves blood flow in the body by up to 38 percent in just 28 days, finds Dr. Arciero’s research into his Protein Pacing Plan. Plus, creatine assists with diabetes management by aiding in glucose control. Dr. Naiman admits, “I am not a huge supplement fan. I rarely use or recommend them. However, creatine is one of the few supplements that is actually evidence-based.”
Real-world proof of weight management with creatine
There’s also plenty of real-world proof that creatine helps with weight management: One of Dr. Lyon’s patients, 63-year-old Kim, was frustrated to be gaining belly fat during menopause. After tweaking her diet by eating more protein and adding creatine, she saw her body composition shift in her favor! Lindsey Mathews, a trainer and metabolic coach, shares in a YouTube video, “Some women are reluctant to start using [creatine] because they’ve heard a rumor that it might make them bulky, cause them to gain a ton of weight or that it’s just for men. Now in reality, this couldn’t be further from the truth.” Lindsey lost 30 pounds by eating right, exercising and supplementing with creatine.
Dr. Lyon’s advice: Try this creatine recipe
Aim for 3 to 5 grams daily of creatine monohydrate, the most researched variety. Mix it into a breakfast smoothie made with a protein source. Dr. Lyon’s protein-rich recipe: Blend 1 scoop of creatine powder with frozen berries, spinach, Greek yogurt and 1 scoop of protein powder. After that protein-packed breakfast, be sure to consume protein at every snack and meal throughout the day. Strive to eat a total of 1 gram of protein daily for every pound of your goal body weight. Easy sources: eggs, meat sticks, canned tuna and tofu.
And remember, Dr. Lyon’s protein advice: “Focus on eating more protein, not on losing weight this holiday.” And don’t forget that creatine works best when paired with fitness. Dr. Lyon notes that “resistance training is a nonnegotiable piece of the puzzle” when you’re trying to shed body fat and boost muscle. So grab some hand weights and get moving.