creatine-while weight-reducing diet

[BJJ Coffee Drinker]

Okay, I may get flamed before telling me to go looking at the FAQ, I don't think I found the answer to my question there.

I currently and have been dieting in addition to all the training I do in an attempt to drop down in weight. I was about 140 lbs a month ago, I am now about 133 lbs. I am trying to go down to a walking weight of about 124 lbs so I can make the roosterweight division for the BJJ Pan Ams and Worlds. What made me doubt reaching my goal is at about 135 lbs, I am about 7-9% body fat. I have a smaller frame body so I feel I can definitely reach my goal. I am NOT looking to cut any water weight, pure diet method as I will weigh in minutes before my competition.

I train BJJ about 6-7 days a week, sometimes 2-3x a day. I also do cardio 2X a week and I strength train (all power, heavy) 2-3X a week depending on my schedule. My diet has recently changed to smaller portions and more nutrient dense foods, meaning my caloric intake has drastically gone down. My question is, can I safely take creatine monohydrate without adverse effects on my weight? As I am not looking to cut weight by sweating or dehydrating myself, I assume it won't hurt my weight cutting but I am not exactly sure about it, as I know others say they have gained size while training and ingesting it.

 

[DeathxxMetal]

I've been taking Creatine monohydrate but I'm also trying to gain weight as opposed to cutting it. I haven't really noticed a sizable difference, although I'm only about two weeks into the canister and I take it after workouts. It has helped a little, but nothing too substantial yet. Wish I could say more or offer some advice, but I'm not as experienced with it as others may be.

I do know that in the short time I have been taking it my weight has been gradually going up, but a guy at the gym I go to workout gave me some advice about it. He said something to the effect of a good portion of it breaking down into a compound that your body simply filters without utilizing effectively once ingesting. I've been doing research on it myself because he recommended some form of whey protein instead of the Creatine on the grounds that it would more than likely produce better results for me personally.

I'm walking around at roughly 127-130 on any given day at this point in time, but my goal is to get to at least 150 so I can make the cut to 145 or 135. Just from research I've done based on my age, height, and general build an optimal weight for me would be 148 so I can't really elaborate much more than that.

 

[ronin0352]

Gaining or losing weight is going to have a lot more to do with calories in vs. calories out than about one supplement. Creatine could possibly cause you to retain a little bit of water, though. So basically, yes you can lose weight while taking creatine, and if you do retain a small amount of water with it, you could always cut it out a week or so before competition to lose that little bit of water weight without dehydrating if needed.

 

[Fed33]

You can take the creatine while dieting, it will help you keep some strength gains as well.

Just make sure to be drinking plenty of water while taking it. (general rule of thumb at least a gallon a day).

However I wouldn't suggest taking it while trying to cut weight before a comp/tourney. Creatine tends to dehydrate you so the last thing you need is a double whammy.

 

[David Barr]

I didn't see a diet, but generally speaking, creatine works in part by increasing glycogen storage. As a result, it is contraindicated on while on low-CHO diets.

 

[BJJ Coffee Drinker]

thanks david. basically, my diet looks something like this

breakfast
-2 cups oatmeal (cooked) + 1/2 apple + 1 medium banana
-2 hard boiled eggs
-1 cup coffee (black)

morning snack
-1 apple or papaya

lunch
-4 cups mixed greens (kale, spinach, romaine lettuce) no dressing
-1 can tuna mixed 1 tbsp extra virgin olive oil+cayenne pepper w/2 slice whole wheat toast
-1 cup black coffee

snack
-1 banana + whey shake (water mixed)

dinner
-2 cups asparagus (steamed) + 1 tbsp extra virgin olive oil
-1 cup brown rice or quinoa
-2 cups green lentils+pinto beans
or
-5 oz chicken breast
-1 cup 2% milk

I also supplement with a multivitamin, glucosamine chondroitin+MSM, and fish oil.

 

[KOnah]

Creatine makes you retain a bit more water but I guess you can and will lose that in the final weight cut stage anyway.

 

[David Barr]

Creatine makes you retain a bit more water but I guess you can and will lose that in the final weight cut stage anyway.

I frequently read this on forums but have yet to see a study that doesn't contradict this claim.
Is anyone aware of any such research? I'm genuinely curious.

 

[Butler]

I frequently read this on forums but have yet to see a study that doesn't contradict this claim.
Is anyone aware of any such research? I'm genuinely curious.

I'm not sure which half of his sentence you're refering to but, at least with the studies I've read, they all tend to agree with that sentiment.

 

[Kevza]

Hmmm im currently taking creatine and pretty much always do year round ( with time off as recommended ).I dont really gain much weight if any, but it definetly helps strength gains for me, so i dont think youre going to be gaining weight if its pure mono.I think the people that usually gain a few lbs are the 1s buying the sugar loaded rubbish

 

[David Barr]

I'm not sure which half of his sentence you're refering to but, at least with the studies I've read, they all tend to agree with that sentiment.

I'm referring to the "water retention". People hear this, assume it's subQ, and now we have a directed placebo effect epidemic about creatine increasing water under the skin.

Not only would subQ water retention violate the evidence (and again, I'm looking for something to show otherwise), it seems to violate physiology.

 

[jmoh]

Hot damn dude. I'm jealous that you get to train BJJ so much.