Elite bodybuilding competitors cut back on fat and carbohydrates while increasing protein intake in the cutting cycle. Carbohydrates are carefully timed to fuel exercise regimens.
If you cut too fast or sharply by restricting your diet too much, you’ll end up losing muscle. You’ll also have a slower recovery, hurting your competitive success.
Cutting too fast can also
Cutting typically happens anywhere from several months to 1 month before a competition. Bodybuilding is well known for cutting cycles. Others include combat sports like karate, taekwondo, jiu jitsu, boxing, and wrestling to name a few.
You naturally produce it
Creatine is derived from three amino acids — glycine, arginine, and methionine. It provides the energy required to power muscles for high-intensity exercise.
Your body needs to replace
If you perform high-intensity exercises, you drain your stored creatine faster. You’ll need to take in more to keep your muscles powered. Diets rich in meat and fish have creatine and help with refueling your body’s needs.
Elite athletes have been using creatine supplements before and after training to improve high-intensity power performance, gain strength, and increase post-exercise recovery for years.
There are a lot of factors that play into success in cutting.
Some are your own individual characteristics, like:
- your overall health
- mental stamina (drive, determination, focus)
- physical stamina and workout load
Other issues that might affect your success can be related to timing and methods.
When and how much to exercise, how fast or slowly you try to cut fat, and when you add supplements like creatine can all make a difference.
Taking CM supplements
How it works
Creatine can help support and protect your muscles during cutting by bringing water into your muscles. This helps boost and preserve muscle fibers from damage.
That’s also why drinking plenty of water during cutting is important. It protects muscles from breakdown or injury from dehydration during your cutting cycle.
20 grams per day is common. Many athletes use a loading dose of 20 grams per day for up to 1 month. While that may be effective, it may not be a necessary amount to see creatine muscle benefits. Furthermore, the
3–10 grams may help with maintenance. Once creatine stores are fully saturated 3–5 grams per day can help with maintenance but
Overall, taking creatine supplements during cutting doesn’t harm your weight loss goals. It might offer
Negative side effects from creatine supplementation often have to do with cutting too many calories or losing too much fat too quickly.
Rapid weight loss from aggressive cutting can be damaging to the body and the mind. Effects can be different for every person.
Common negative effects include:
- Upset stomach. During the loading phase of creatine supplementation, taking
10 grams of creatine at 1 servingcan cause diarrhea and stomach irritation. Taking smaller, divided doses over a longer time (3 to 5 grams) can help avoid these problems.
- Weight gain. Cutting too much can also result in rebound weight gain during the recovery phase after competition.
- heart rate
- blood pressure
- hormone levels
- muscle mass
In addition, men may experience lower testosterone levels during cutting or deficit phase. Women may experience amenorrhea, or lack of periods.
Follow these tips for healthier cutting:
Planto allow for slowerweight loss. It’s safer and preserves lean muscle mass and energy while still cutting fat.
- Getting proper nutrition — including 1.25 to 1.5 grams of
proteinper kilogram of body weight — will provide protection for preserving lean muscle mass.
- A maintenance
dose of 3 gramsCM may improve strength, power, and recovery.
- Drink plenty of water.
- Make sure to get proper sleep as it’s key to mental and physical stamina and focus.
There are a lot of factors that go into the best weight loss training regimen. Effectiveness in achieving fat loss without compromising muscle integrity is key.
One important point to keep in mind when you consider cutting is your safety. Rapid weight loss could derail your success, so set long-range goals.
Creatine supplements can be
Creatine monohydrate has years of scientific evidence to back its safety and effectiveness. It supports boosting muscle power and providing protection from damage during exercise and recovery.
It doesn’t negatively affect weight during cutting cycles for elite sports weight management goals.
Before starting a cutting phase, always discuss your weight goals with your healthcare provider, physical trainer, and coach to stay within safe deficit levels. Reveal what products you plan on taking and ones that you are currently consuming. They can also help monitor any specific health conditions.