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Does Creatine Make You Gain Weight? Supplement Explained
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Does Creatine Make You Gain Weight? Supplement Explained

Written by Edibel Quintero, RD | Medically reviewed by Medically reviewed by Rosmy Barrios, MD
Published on 2022 July 14
139 Views
4 min

People often take creatine supplements to increase lean muscle mass, but you might be wondering if it leads to weight gain. Can it really make you put on that extra fat? We detail everything to do with creatine supplementation and if you can gain weight from taking it.

Does creatine make you gain weight

Supplements are very popular in the fitness industry today.

You can find capsules or powders that offer many health benefits. Creatine is one of those products that may improve your weight training and promote increased muscle mass.

Taking creatine supplements could strengthen your muscles, maintain brain health, and boost your overall exercise performance.

There’s nothing better than feeling strong at the gym, but can creatine help with that? Or does it encourage your body to store fat? It’s essential to understand how this supplement benefits your fitness journey. Not everyone has the same experience with creatine consumption. 

In this article, you’ll discover how creatine works and whether it contributes to weight gain.

Does Creatine Cause Weight Gain?

No, creatine supplementation doesn’t make you gain weight. You may experience weight gain through bad eating habits, sleep deprivation, lack of exercise, and hypothyroidism

Creatine will only increase your muscle strength due to water retention. This supplement has minimal calories that won’t encourage stubborn body fat.

Some people find that taking creatine increases water weight. This is normal due to how much water is being stored in your muscles. Bloating is only a temporary side effect that disappears after the first week. Just make sure to drink more water to counteract creatine bloating.

Can Creatine Cause Water Retention?

Yes, increased water weight is normal when taking creatine supplements. Creatine helps store extra water in your muscles by attracting water to the cells. 

This can also make you feel stronger, as creatine monohydrate provides energy through fluid retention. If you notice a difference on the scale, remember that water weight is not fat. 

You can lower the creatine dosage to avoid the physical changes that come with water retention. Creatine supplements usually have a loading phase that helps your body absorb the compound quickly. However, consuming small portions could prevent that creatine bloat. 

How Does Creatine Work?

Creatine works to improve recovery time, muscle mass, and strength. This energy-boosting supplement is a great sports nutrition product that will help you gain lean muscle mass. 

It contains amino acids, like glycine and arginine, that help repair and grow new fibers in your muscles. You need these building blocks to establish good physical strength.

Taking creatine ensures you gain a few pounds of muscle that don’t require long rest times. Your body naturally produces and maintains creatine levels in the liver, kidneys, and pancreas. This means you’re only stimulating extra muscle recovery when consuming the supplement. 

Creatine usually comes in the form of capsules or powders, which should naturally fit with your regular diet. A loading phase (taking 4–5 doses daily for one week) ensures your body is absorbing the amino acid. This is only necessary if your goal is to build lots of muscle. 

Risks of Taking Creatine

Any form of supplementation may cause side effects for certain people. You should always talk with your doctor before consuming something that is new to your diet. Creatine is a safe, well-studied supplement, but it can still trigger unwanted responses in your body. 

Let’s take a look at some risks of consuming creatine: 

#1 Bloating

You might gain water weight around your stomach when taking this supplement. This reaction is completely normal and should disappear after consuming high doses in the first week. Reduce your salt intake from foods and drink more water to minimize bloating.

#2 Stomach pain 

Abdominal pain might be common in those who have a sensitive digestive system. You may experience constipation, diarrhea, or general discomfort. This could happen if you go over the recommended dosage, so make sure to reduce creatine consumption after the first week.

# Dehydration 

Creatine encourages your body mass to retain lots of water in the muscles. This could increase your thirst and eventually lead to dehydration if you don’t drink enough fluids. If your body doesn’t have water, the creatine also stops working since it can’t power your muscles properly. 

Is Creatine Good for Weight Loss?

Creatine won’t help you lose weight, but it’s great for promoting muscle growth.

You need to do cardio-based workouts and eat a healthy diet to achieve weight loss results. A creatine supplement won’t eliminate fat or increase how many calories you burn. Dropping pounds all comes down to you and how you manage your body weight.

This supplement is still beneficial for your weight loss progress if you want to lose fat but introduce muscle. Creatine water weight gain is to be expected, but that won’t hinder your fitness journey. All you need to do is incorporate creatine into your daily diet. 

Who Should Take Creatine?

People who want to build muscle should take a creatine supplement. Creatine is very popular among bodybuilders and athletes as it helps improve athletic performance.

If you want to achieve muscle growth, aim to consume creatine in your regular diet every day. Creatine monohydrate is a well-researched supplement that can help athletes and bodybuilders build their strength. However, anyone can take creatine on their personal fitness journey.

Taking supplements is always beneficial for your muscle recovery. Those who experience severe delayed-onset muscle soreness (DOMS) can take creatine to relieve muscle tension. It helps repair fibers that will eventually give you bigger muscles.

A Word From Our Personal Trainer

Creatine is worth taking if you want to grow your muscles or increase your athletic performance. However, there’s a common fear that supplements might prevent weight loss.

This is not true for most supplements since they’re only there to support your body’s natural functions. Creatine doesn’t contain any usable calories that stop your metabolism’s ability to burn fat.

You may think creatine weight gain derives from fat, but it’s only water being stored in your muscles. Just drink extra fluids and continue your exercises to achieve those weight loss results. Cardio is always best for burning calories and eliminating unwanted fat.

Speak to a doctor if you’re unsure about taking a new supplement. Medical professionals will recommend the most researched supplements for your fitness goals.

Creatine intake focuses on how much muscle you want to build and whether you want short or long-term benefits.

Conclusion 

So, does creatine make you gain weight? 

No, it can’t make you lose weight or gain it. Creatine is designed to progress muscle growth and strength. Everyone produces creatine naturally in their body, so it’s a perfectly normal substance that helps you gain muscle weight, not fat

You can search for a creatine supplement that suits your diet. Capsules are easy to take, and powders mix well with smoothies or protein shakes. Just remember to look at the recommended dosage before trying creatine. If you don’t like it, you can always stop! 

Written by
Edibel Quintero is a medical doctor who graduated in 2013 from the University of Zulia and has been working in her profession since then. She specializes in obesity and nutrition, physical rehabilitation, sports massage and post-operative rehabilitation. Edibel’s goal is to help people live healthier lives by educating them about food, exercise, mental wellness and other lifestyle choices that can improve their quality of life.
Medically reviewed byRosmy Barrios, MD
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