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Remaining on the subject of creatine – the strongest ergogenic used in sports, today a few words about its use during the reduction period – this anabolic steroid is also a means of inhibiting muscle catabolism, and it is this that keeps physique sports enthusiasts awake at night during the period of calorie deficit.
The strongest anti-catabolic?
One would like to assign this role to creatine… Unfortunately, the strongest anti-catabolic agent is still energy surplus and strength training. While the latter is absolutely essential during the reduction period, the former is unfortunately unavailable – it would have an anti-catabolic effect (preventing the breakdown of muscle tissue), while at the same time it would unfortunately destroy dreams of a low level of subcutaneous fat.
So if not an energy surplus, then what? Creatine, our famous ergogenic, will work perfectly in this role.
The Science of Creatine for Energy Deficit
Rockwell et al. conducted an experiment using creatine supplementation during the introduction of caloric restriction. It was observed that creatine supplementation does not contribute to significant changes in protein and fat tissue losses, but it does cause an increase in the level of PCr in muscles. At the same time, the group using supplementation lost less lean body mass (1.4 + -0.4%) compared to the placebo group (2.4 + -0.3%). Additionally, the group taking creatine noted an increase in sports form - in relation to body mass, this group performed 3.8% more work, while the placebo group - noted a 0.5% decrease compared to the initial values (10x 6-second sprint with a 30-second break).
The literature review by Sakkas et al. brought equally interesting information – in the summary, the researchers note the discrepancy in the results and the need to conduct longer experiments, but they suggest that creatine supplementation can be treated as prophylactic support for patients suffering from various diseases associated with muscle weakness or atrophy of muscle tissue.
Another review, by Copper et al., shows that creatine significantly supports the development of skeletal muscles and broadly understood sports performance, while also positively influencing cognitive functions in young and old people, being one of the best-studied and safe supplements. They also emphasize, of course, that using the monohydrate form is the best solution. However, if you reach for another compound (e.g. due to poor intestinal tolerance of monohydrate) - its stability can be increased by adding carbohydrates.
Don't rely solely on body weight!
Creatine leads to the accumulation of a certain amount of water in the body - this can cause distortions during body mass measurements. This does not mean that you are not reducing (or worse - gaining), if the reduction is carried out correctly, you burn excess stored fat, and a slight increase/lack of weight loss is dictated by temporary accumulation of water.
Literature:
https://www.ncbi.nlm.nih.gov/pubmed/11194113
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2905310/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3407788/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC155510/
https://www.ncbi.nlm.nih.gov/pubmed/14636103
Paweł Szewczyk - Master of Dietetics specializing in sports nutrition. Dietician of Polish National Team and European Champions. Participant and speaker at trainings, conferences and seminars throughout the country. Lecturer at the State Medical Higher Vocational School in Opole and the Institute of Psychodietetics in Wrocław. On a daily basis, he deals with professional counseling in the field of nutrition and supplementation, publishes scientifically and popularly, and trains athletes and dieticians.
Author of the blog: szewczykpassion.wordpress.com
More information in the education and experience tab https://szewczykpassion.wordpress.com/wyksztalcenie/
