The one fitness supplement worth taking to burn fat and build muscle, according to science

A rising body of research suggests that creatine is the ideal supplement to buy if you’re looking to boost your general health, gain more muscle, and lose fat more effectively.

Long a mainstay in both the bodybuilding and sports industries, creatine is a mixture of amino acids that gives muscles energy. In addition to being produced by our bodies naturally, certain foods including meat and fish also contain small amounts of creatine.

It’s also one of the most thoroughly studied fitness supplements, with numerous studies indicating that it can improve performance, increase strength and muscular growth, and even improve brain health.

The ’90s saw the rise in popularity of creatine as a supplement, driven by Olympians who used it exclusively for competitive athletics.

However, demand has skyrocketed in recent years, and gym enthusiasts were prepared to spend twice as much during shortages following the pandemic’s peak because it is such a mainstay.

And scientists concur; it’s not just customers. More research supporting creatine’s advantages for fat burning and muscle growth surfaced this summer, and the drug’s few negative effects were also noted.

Because of the mounting proof and its affordable price, creatine is a supplement that is frequently suggested by professionals for use in the gym. Here are some reasons (if you haven’t already) to give it a try.

Creatine helps fuel more reps, leading to better gains

A recent study on creatine published in The Journal of Strength and Conditioning Research on July 23 provides some new information about its modest benefits for fat loss and muscle growth.

Based on available data, University of New South Wales researchers found that creatine users gain an additional 2.4 pounds of lean muscle and shed over 1.5 pounds more fat than non-users.

The conclusion that creatine is associated with advantages that, if minor, can be substantial is supported by a wealth of prior research.

According to new study, it functions by giving muscular tissue more fuel, enabling more effort in the gym for better increases or faster fat burning. It is also kept in the brain to safeguard cognitive health.

On the other hand, there is less conclusive data regarding the ability of other popular fitness supplements to burn fat and increase muscle mass. They might be helpful, but only in certain situations:

Pre-workouts are incredibly well-liked. Scientists caution that the chemicals in them differ greatly. The main ingredient in proprietary blends is caffeine, which is the main source of benefits and frequently conceals what you’re truly getting.
Amino acids known as BCAAs aid in the healing and regrowth of your muscles. There’s conflicting information about the benefits of supplements, as you most likely already obtain enough amino acids from eating.
Protein powders and shakes are primarily just convenient ways to supplement your diet with nutrients; a dietician previously told Business Insider that there is nothing special about them that will accelerate your weight loss.

Certain supplements are not as well-researched, dependable, and may carry greater hazards, especially when purchased online from websites that cater to the black market.

Caffeine is the only substance that can rival creatine in terms of comprehensive study and wide-ranging benefits. You’re better off taking a coffee than a concentrated supplement because caffeine can enhance workouts and is generally safe in modest levels, but in big amounts, it can have major adverse effects.

The best type of creatine to choose for muscle gains and fat loss

The creatine available on the market varies. The most studied type is creatine monohydrate, which sports nutritionists believe to be safe and dependable due to a substantial body of research supporting it. While mild side effects like upset stomach are possible, they are usually transient and associated with greater dosages.

Your wallet is also safe with it. When purchased pure rather than combined with other ingredients to create complex pre- or post-workout blends, creatine monohydrate is typically the least expensive type, even in the event of previous shortages.

However, even with all of its potential advantages, creatine is not a cure-all. No pill, no matter how thoroughly studied, can equal the advantages of leading a healthy lifestyle that includes regular exercise, proper diet, and adequate sleep. Trainers advise practicing these high-value habits first before attempting supplements.

After you’re hitting the gym and eating right, creatine can be the perfect addition to give your regimen an extra boost.