Quoted:
Little background on me. I was about 30lbs overweight 3 years ago before I started driving a truck in the oilfield. My main job was running a winch truck without a swamper. Gained a great deal of upper body muscle from swinging a sledgehammer and lifting heavy hoses. Due to the hours I worked I didn't eat healthy at all. Think my calorie intake was probably close to 6k. Due to ice cream, sodas, whataburger, extremely large portions. Ended up being 100lbs overweight when I left the oilfield at the end of May. Lost 34lbs so far from diet and working out at least 30minutes a day. What I'm worried about is losing the muscle mass in my upper body in this road to weightloss I'm on. When I lift weights I try and use the heaviest I can and successful complete my reps even if I can't feel my muscles afterwards.
Why I'm asking your opinion is I'm reading to many articles that are saying different things. Some are saying it'll help maintain muscle mass while losing weight. Some are saying you'll gain a bunch of water weight. One of the other things I've read that appealed to me. Was it helps with memory. Which might help sense I'm going back to school.
Only supplements I'm taking as of now are BCAA and a multivitamin.
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Short version:
-Muscle contraction requires ATP (Adenosine tri-phosphate).
-ATP is a very heavy molecule so your body can't store much of it
-To fuel the muscle contraction, a phosphate group is stripped off of the ATP and it becomes ADP (di Phosphate)
-To fuel additional contractions, you have to supply phosphate to the ADP to convert it back to ATP
-3 ways to do this: slowest but most sustainable - aerobic metabolism / faster, but sustainable for short-ish durations anaerobic glycolysis / fastest, but sustainable for only 15-20 seconds - creatine-phosphate cycle
-Supplementing with creatine (or eating high-creatine foods like horsemeat) helps you with #3, above
So, if you are training heavy weight/low rep and pushing hard, creatine might help you get an extra rep or three. Aggregate that over time and it equals additional training stress and resultant muscle growth. Does nothing for endurance and probably very little for very high rep training.
Creatine stored in the muscle bonds with water so you will hold some water weight. So what? Water isn't fat and if you cut the creatine, the water will leave when the creatine does.