Last Updated On September 1, 2023
Hey there, fitness enthusiasts and athletes!
How often have you asked yourself, "does creatine help with abs?" Today is the day when I will talk about this trendy fitness topic.
I can tell you right away that no magic pill, powder, or "super creatine" will do the work for you when it comes to getting abs.
Still, creatine can be a valuable ally with big claims, so let's find out together how to utilize it and achieve your goal of getting defined ABS faster.
Can Creatine Help With Building Ab Muscles?
Creatine can indirectly help with building abs by improving athletic performance during workouts and aiding in recovery.
So, we must dive into the science behind creatine to understand it better.
Creatine supplements, especially creatine monohydrate, are among the most efficient supplements available on the market. And not just that. It has been part of clinical studies for decades, so we are sure of its safety, which is of utmost importance.[1]
Creatine is an organic compound found in our muscles that improve short bursts of energy for quick and explosive movements like weight lifting and sprinting.
Since the human body can't produce huge amounts of creatine (only around 1 gram in kidneys and liver), nor do we ingest enough of it through diet, we need to take it as a supplement to fill stores in our muscles.
The primary role of creatine is to aid the recycling of adenosine triphosphate (ATP), an energy-carrying molecule, but it also has many other functions.
One way that creatine may indirectly help with abs is by enhancing your athletic performance during workouts. For example, you can perform more sets of planks or crunches with proper form, leading to better muscle activation and growth.
Recovery is another crucial factor. This supplement helps you recover faster, making your workouts more frequent, directly translating into fitness improvements in all fields.
Guide to Having Six-Pack Abs: What You Need to Know
In theory, the process of building a visible 6-pack of ripped abs is very simple. All you need to do is build muscle and lose fat. However, if you've tried to do it just once, you know it's easier said than done.
Following is a 7-step guide to having six-pack abs.
Diet
The famous phrase is "abs are made in the kitchen," but they are actually revealed in the kitchen.
If your meals contain a lot of proteins (primarily meat, not just protein bars), healthy fats, and complex carbs, you will eventually see your core muscles appear.
Cardiovascular Exercise
Classic cardio exercises and HIIT training (high-intensity interval training) are necessary to sculpt your abs into a 6-pack.
The importance of cardiovascular fitness far exceeds how you look on the beach, so don't skip the cardio, and you will improve your overall health.
Resistance Training
Resistance training is an absolute must to increase body fat loss and build muscle mass. An intense cardio workout alone cannot get you to your goal - only together with resistance training can you develop bulging muscles.
Consistency
I know it's difficult to skip your favorite comfort foods, go to the gym, and run day in and day out. It will pay off, though! Consistency is the only thing standing between you and your dream beach body.
Hydration
Maybe you can't find a direct connection between hydration and abs immediately, but sufficient liquid intake will help you burn more calories and prevent binge eating.
So, drink more water. Contrary to earlier beliefs that it causes dehydration, research has confirmed that creatine improves cellular hydration.[2]
Quality Sleep
Sleep has a massive influence on reducing body fat levels and muscle growth.
I would need a separate text to explain how sleep and fat loss are connected because it is such a complex topic. In short, a good night's sleep can skyrocket your progress, while poor sleep is detrimental.
Patience
Rome wasn't built in a day, so neither will your abs. You have to be patient! Keep in mind that all the effort you put in will be worth it.
How Does Creatine Help With Building Six Packs?
As I have already explained, there is no particular supplement that is a magical potion prepared by Professor Snape which will give you Chris Hemsworth's physique.
Still, taking creatine is very useful for both the general population and bodybuilders.
Here is why!
Creatine Helps Improve Muscle Gain
By improving human performance and allowing you to lift heavier weights, do more reps, or push through fatigue, creatine can support you to work your whole body more effectively.
Once you combine various kinds of training, supplementation, nutrition, and proper rest, results will appear at a fantastic pace.
It will enhance muscle mass growth, including the much-desired abdominal muscles.
Creatine Helps You Burn More Calories
This is directly related to the previous paragraph. There is evidence that our muscles act like a furnace. They use fat as fuel to produce heat and contract. The more muscles you have, the more calories you will burn.
People with a higher muscle mass percentage have a higher basal metabolism, which is the number of calories your body needs at rest.
Higher basal metabolism allows you to eat more without gaining weight and " burying" your abs under layers of fat. That's why building muscle is so important.
A “Fuller” Look
Creatine retains water in muscles, giving them a fuller and more defined look. While this won't directly give you abs, it can enhance the appearance of your midsection and make your hard work more visible.
Does Creatine Make Your Abs Look Bloated?
If your abs are visible, creatine won't "cover" them with water and make them invisible, nor will it make you look bloated to any noticeable extent.
My clients frequently ask this question when I tell them that creatine causes water retention since it is an osmotically active substance. And that this will result in increased water weight and sometimes bloating.[3]
You may look 10 or 20% less muscular and vascular due to water retention, but the benefits far outweigh that percentage.
How Should You Take Creatine For Getting Ripped Abs?
According to creatine experts who have studied creatine for years, the best approach is 5 grams a day for an extended period, whether we are talking about 6-pack abs or all the other benefits of creatine. It is long-term sustainable, and side effects are seldom present.
You can also try another approach, which is creatine cycling. You start the cycle with the loading phase when you take creatine several times a day for 5 to 7 days, and the total amount is between 20 and 30 grams.
Then comes the maintenance phase, where you take the usual doses for a couple of months. After that period, you should stop taking it for a few weeks.
I am not a huge fan of the cycle because I think the amount is unnecessarily high during the loading phase, and there is also no need to take a break when you only take 5 grams constantly.
Of course, like with any supplement, it's vital to use it responsibly and follow the recommended dosage. Excessive amounts of creatine can cause bloating, cramping, and other unpleasant side effects.[4]
Common Creatine And Abs FAQs
It will take around two to three weeks of consuming it to see results. If you go with the loading phase, you will see results after a week. Diet, rest, and intensity of workouts will also have an impact on rippling abs and strength improvement.
A combination of several things will help you build abs fast, rather than just one magic solution. You must eat a lot of proteins, exercise often, rest, avoid junk food, implement HIIT and cardio workouts into your routine, and hydrate.
There are many reasons why it is so hard to gain visible abs. If you eat tons of unhealthy food and you are not physically active, then it's obvious. Still, there is one main reason. Your body simply does not care about your endeavor to have visible abs. The body wants to maintain safe fat levels, and a low-fat level is necessary for abs to be visible. Also, that region is one of the primary ones for storing fat reserves.
Conclusion
While creatine won't magically give you abs, it can definitely be a helpful addition to your fitness routine.
By supporting your exercise performance and muscle growth, a creatine supplement can indirectly contribute to a stronger and more defined core.
However, it's important to remember that consistency and hard work are the real keys to getting abs. Keep up with your training, eat well, stay committed, and desired results will come.
References:
- https://link.springer.com/article/10.1007/s00726-011-0878-2
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1421496/
- https://www.researchgate.net/publication/10599501_Creatine_Supplementation_Increases_Total_Body_Water_Without_Altering_Fluid_Distribution
- https://www.healthline.com/nutrition/creatine-safety-and-side-effects#side-effects
