Does Creatine Make You Gain Weight? The facts & Myths

Does Creatine Make You Gain Weight? The Facts & Myths

With so many supplements on the market, it's hard to tell what works and what is marketing. Creatine is one of the few with strong research behind it. It is a compound your body makes naturally and stores mostly in your muscles.

So, does creatine make you gain weight?

Yes, usually a little.

The good news is that the gain is not fat. It comes from extra water in your muscles at first, and later from added muscle if you train.

What Is Creatine?

Creatine is a compound made from amino acids (arginine, glycine and methionine). Your liver and kidneys make some, and you get the rest from foods such as meat and fish.

About 95% of the creatine in your body is stored in skeletal muscle. There it combines with phosphate to form phosphocreatine, which helps your muscles quickly regenerate ATP (adenosine triphosphate), their main energy source during short, intense efforts.

Athletes take creatine to improve strength and power and to build muscle. Because it also adds weight, people sometimes mistake that gain for fat. It's worth understanding the difference before you start.

Does Creatine Make You Gain Weight?

Many people notice the scale go up after starting creatine. This is normal, and it is not fat.

Creatine does not increase your body fat. Here's why the number on the scale goes up:

Water Retention

Water weight is often mistaken for body fat, and this puts some people off creatine. Creatine draws water into your muscle cells, which can make you feel slightly puffy at first.

This is most noticeable with a loading phase (high doses for the first 5 to 7 days). According to the International Society of Sports Nutrition, loading can cause short-term fluid retention.

Weight gain is the only side effect consistently reported in studies. Many people gain a couple of pounds in the first week.

The extra water stays in your muscles as long as you keep taking creatine, and it is not harmful.

Muscle Mass

Research shows that creatine, combined with strength training, leads to greater gains in muscle size and strength over weeks and months. More muscle means more weight on the scale.

Over time, added muscle, rather than water, becomes the main reason for weight gain.

Non-muscle weight gain

You may also gain weight simply from eating more. A typical 3 to 5 gram dose of creatine has essentially no calories. If you're gaining fat, you are eating more calories than you burn, so look at your overall diet and activity.

How does Creatine work?

Your body needs about 1 to 3 grams of creatine a day. Roughly half comes from your diet, and your body makes the rest. Supplementing raises the creatine stores in your muscles, which helps them regenerate energy (ATP) faster.

That extra energy helps during short, intense exercise like lifting or sprinting. You may be able to do a few more reps or sets, and over time that leads to more muscle.

A loading phase raises your weight faster, mostly from water.

Claims that creatine healthily affects your immune system are not well supported. Its proven benefits are for muscle strength, power and exercise recovery.

Dosage

Creatine is widely used by adults of all ages. There are two common ways to start.

Gradual: Take 3 to 5 grams a day. Muscle stores rise more slowly, over about 3 to 4 weeks, and you avoid the quick water gain.

Loading: Take about 20 grams a day, split into four 5-gram doses, for 5 to 7 days. Then switch to 3 to 5 grams a day to maintain your stores.

Combine creatine with strength training and enough protein and calories to see results.

How To Lose Weight Caused By Creatine?

Weight gained from creatine is mostly water in your muscles, not fat. It is not harmful. If it bothers you, these tips can help:

Stay well hydrated. Drinking enough water helps your body regulate fluid balance.
Watch your sodium. Too much sodium makes your body hold onto water. U.S. guidelines advise less than 2,300 milligrams a day.
Skip the loading phase. Starting at 3 to 5 grams a day avoids the quick jump in water weight.
Exercise regularly. And adopt a healthier lifestyle.
Things take time, so be patient.

Takeaway Facts about Creatine

Creatine is one of the most researched sports supplements. It improves strength and power during high-intensity exercise and helps build muscle when combined with training. Researchers are also studying it for brain health and some muscle disorders.

Weight gain from water is normal and not harmful. A few tips if you want to limit it:

Skip the loading phase.
Reduce your daily intake of sodium as it helps retain fluid in your body.
Drink more water and stay well hydrated.
Be patient and let your body run its natural course.

Creatine is considered safe for healthy people at recommended doses. The ISSN found no compelling evidence that it harms the kidneys in healthy people. Some people have nausea, diarrhea or other stomach upset; splitting the dose can help.

Cleveland Clinic advises checking with a provider first if you have kidney disease, liver disease, diabetes or bipolar disorder, or are pregnant or breastfeeding. Teens should also talk to a doctor first.

GHS Talk: We have been focusing on creatine for the past few minutes already but what if there is a pill that causes weight gain? Would you take it or leave it? Pop over to our post and find out: Methocarbamol in Weight Gain.

FAQs

Does Creatine make you gain fat?

No. Creatine has essentially no calories, so it does not cause fat gain.

Is Creatine safe to use?

For healthy adults at recommended doses, yes. Creatine monohydrate is one of the most studied supplements and has a strong safety record. People with kidney disease should check with a doctor first.

Does Creatine improve the brain**’**s health?

Some creatine is stored in the brain. Studies suggest it may support short-term memory and reasoning in older adults, but more research is needed.

What is water weight gain from Creatine?

Creatine pulls water into your muscle cells. This can add a few pounds, especially during loading. The water is not harmful and stays only as long as you keep taking creatine.