For most men the thought of losing strength and muscle makes it difficult to diet and reduce fat. Some have ego issues with losing their strength and muscle while others need it in order to perform athletically or professionally. Women may not always be conscious of losing muscle, but they too deal with the negative consequences.
It is unavoidable to lose some strength while reducing fat, but that doesn’t mean you need to lose it all. Creatine monohydrate is one of the most well-researched supplements on the market that has been used for decades by men
and women who want to increase cellular health and function.
Increased Muscular Energy
Of course, there are many factors involved with reducing fat mass without losing muscle. It is important to consume enough protein while eating fewer calories (some suggestions say 1 gram of protein per pound of body weight). Also, don’t be too aggressive by cutting any more than 3-400 calories from your basal metabolic rate.
However, when it comes to creatine there are important steps to maintain. Through creatine monohydrate loading, you can take 20 grams per day for 5 – 7 days in order to get maximum creatine saturation of the muscles. This will help provide muscular cells with additional ATP (energy) that will enhance your ability to lift heavy weights despite the lack of calories.
The average dose of creatine monohydrate is 5 grams a day. After doing 20 grams a day for 1 week, you should bring your total creatine consumption down to this average recommended 5 grams. This additional energy will be the boost that you need to retain your strength and muscle size. Be wary that your weight may remain the same even if you are losing fat. This is because creatine will make you retain slightly more water.
Negative Side Effects of Creatine
Anyone who has experience with supplements is skeptical and for good reason; there are plenty of poor quality products on the market that are filled with unhealthy stimulants and ingredients. Some people worry about negative side effects of creatine, but in most cases there are few things to be concerned about.
The mild issues that some people have are cramping, bloating, and sometimes nausea and diarrhea. While this does not occur all the time, if it does you can consume more water in order to overcome the issue. Usually drinking enough water will help remove the stress from your gastrointestinal tract.
Supplementation During Weight Loss
To get the maximum result from reducing your fat mass, it is important to look at what many bodybuilders do. While you may not have the time or energy to dedicate to your looks like bodybuilders, they have the best supplementation regime to prevent muscle and strength loss while reducing fat.
One of the things that is common among bodybuilders is to use creatine powder in order to maintain their size and strength while becoming more lean. It is a good idea to take whey protein and even branched-chain amino acids in certain situations as well. Combined, this will give you the best chance of preserving your muscle while reducing the fat on your body.