Does creatine make you gain weight? Creatine makes you gain a little bit of weight during the first week because it pulls water into your muscles especially during that loading phase. The weight you gain is usually water weight and not fat. You can gain an extra 2 to 4 pounds of fluid weight during the loading phase.
When you are in the loading phase it is about 20 grams of creatine per day for about a week and then goes down to 3 to 5 grams of creatine during the maintenance phase. If you have an existing kidney disease or liver cirrhosis, then it is best to consult your doctor before taking creatine as a dietary supplement.
Does creatine make you gain weight? iStock-photo credit: Andrii Dodonov
The International Society Of Sports Nutrition states that if you take creatine as a dietary supplement along with adhering to a consistent weight-training program. That you will be able to build lean muscle and strength over a 6-to-12-week timeline.
There are studies that have shown that people have been able to gain 2 to 4 pounds of muscle in an 8-to-12-week period specifically with people who have never worked out before.
These days dietary creatine exists as powders, tablets, capsules, powders, liquids, energy bars, etc. Half of your body’s creatine supply comes from protein rich foods such as red meat like pork, veal, beef, etc. And seafood such as fish, shellfish, salmon, etc.
Your body produces the other half naturally in your liver, kidneys and pancreas, etc. Creatine supplements are popular in sports such as football, bodybuilding, wrestling, Track & Field, Hockey, etc.
Some of the advantages of taking creatine are the following:
- Increase lean muscle mass.
- Improve Exercise Performance
- Help athletes or fitness enthusiasts tolerate intense exercise activity.
If you are a vegan or vegetarian, you may see more significant muscle gains by taking creatine supplements because you don’t get enough creatine from animal-based sources.
What creatine does is it creates ATP which is a source of energy that your cells when you work out. It helps to maintain a continuous supply of energy to your muscles through intense lifting.
The Bottom Line is creatine can make you gain weight during the first 7 days of the loading phase because of the water retention. You can gain anywhere from 3 to 4lbs during that first 7 days and then during the maintenance phase it subsides.
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References
- Antonio J, Candow DG, Forbes SC, et al. Common Questions and Misconceptions about Creatine Supplementation: What Does the Scientific Evidence Really Show (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7871530/)? J Int Soc Sports Nutr. 2021 Feb 8;18(1):13. Accessed 4/26/2023.
- Avgerinos KI, Spyrou N, Bougioukas KI, et al. Effects of Creatine Supplementation on Cognitive Function of Healthy Individuals: A Systematic Review of Randomized Controlled Trials (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6093191/). Exp Gerontol. 2018 Jul 15;108:166-173. Accessed 4/26/2023.
- Butts J, Jacobs B, Silvis M. Creatine Use in Sports (https://pubmed.ncbi.nlm.nih.gov/29059531/). Sports Health. 2018;10(1):31-34. Accessed 4/26/2023.
- Hall M, Trojian TH. Creatine Supplementation (https://pubmed.ncbi.nlm.nih.gov/23851411/). Curr Sports Med Rep. 2013;12(4):240-244. Accessed 4/26/2023.
