Does Creatine Make You Gain Weight: Truth & Guide 2024

[Owen Miller]

Many people who want to build muscles are told to do two things: lift heavy things, eat a lot of protein, and take a creatine supplement.
But maybe you are not sure about the last one.

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The supplement world can be confusing. When you go to the supplement store, you might hear someone telling you that you need many different supplements. Some of them can help you if you don’t have enough of a certain vitamin or mineral, and some of them are just a waste of money. Because supplements are not checked by the FDA, it can be hard to tell which ones good and which ones are are bad.

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Creatine supplements, however, may be one of the easiest to understand.
Creatine is one of the most researched supplements ever. Its benefits and risks are proven by science, making it one of the safest supplements you can take. It’s a type of protein that helps your body make more muscles. Half of it comes from the food you eat, and the other half is made by your body, according to the Cleveland Clinic. Since you need a lot of it from your food, you may get some extra benefits from taking some as a supplement.
But before you start taking creatine for your muscles, you should know some things about it. Keep reading to learn what it is, what it does, and what side effects you should watch out for.

What is Creatine?
Creatine is a kind of protein that your body can make, with the help of your kidneys and liver, after you eat protein. Some foods, especially red meat and fish, have creatine naturally, but you would need to eat a lot of them to get the same amount as most creatine supplements.

sports supplement, creatine, hmb, bcaa, amino acid or powdered vitamin sports nutrition concept bcaa, l carnitine, creatine RHJ What Does Creatine Do? Your muscles use creatine to make creatine phosphate, which is then turned into adenosine triphosphate (ATC), which your body uses for quick and powerful exercise.

So you do get stronger—but not right away.
Creatine helps your body make energy faster. Creatine is already in your body and helps your muscles work, which is why some people take it as a supplement to improve their performance in the gym.
The idea is simple: If you can lift more weight in the gym, you can make more of the muscle damage that your body can then fix and make bigger and stronger after your workout.

Is Creatine Safe?
The good news is that creatine is very well-studied by scientists (maybe more than any other supplement, except for protein powder). And, if you take creatine supplements the right way, science says that creatine is safe and effective. In short, creatine does what it says it will do: make you stronger and more muscular.

But then there’s the not-so-good news: You can take creatine the wrong way (read: make a mistake), which can cause side effects. Take creatine the wrong way and you won’t get the same benefits as someone who follows the instructions. In other words, you’re wasting your money. (And, if you buy the good stuff, creatine supplements are not cheap.)

Don’t worry, though: You should feel good about your creatine use, says Michael Roussell, Ph.D. Take 5 grams of creatine monohydrate with your workout drink to help you get bigger and stronger.
Although some studies have shown that creatine works well for fast and explosive exercises like running, the overall results are not clear.

What are the Short-Term Effects of Creatine? One thing is almost sure: If you take creatine, you’ll gain weight.

Creatine is a fast way to add muscle, but also some water weight, Carolyn Brown, R.D., a nutrition counselor at Indigo Wellness Group. Most people gain between two and four pounds of water in the first week.
But that water weight is good. Creatine makes more water go into your muscles, making your muscles bigger and fuller.

And if you’re not gaining weight on creatine in the short-term, you may not be drinking enough water. Make sure you’re well-hydrated when you’re taking creatine supplements.
What are the Long-Term Effects of Creatine? After that first period of water gain, the next gains are due to the increase in the work you can do, according to Paul Greenhaff, Ph.D., professor of muscle metabolism at the University of Nottingham in England.
Basically, if you keep pushing harder and harder in the gym, creatine will keep giving you more gains.
Some people think that if they take creatine and don’t work out, they’ll get fat—but Roussell says it isn’t true.
Creatine has no calories, and has no effect on your fat burning, he says. So taking creatine and not working out is just going to lead to nothing.
That said, you can’t take creatine, not workout, and expect to gain muscle. It doesn’t work that way.

What are the Best Forms of Creatine?

Some types of the supplement are better than others.
If you’re going to add a supplement, make sure it’s creatine monohydrate, Brown says. A lot of other supplements out there will have a lot of stuff that you don’t need, and they’ll be much more expensive.

One category to avoid: pre-workout supplements that say they have creatine. Surprise: Many of these supplements do not have the minimum amount of the nutrient that works.
Powder is the way to go. Studies show that liquid creatine and creatine ethyl ester (CEE) are not stable and break down in your blood. Don’t use them.
Chad Kerksick, Ph.D., assistant professor of exercise physiology at the University of Oklahoma, recommends 100 percent pure creatine powder. Some companies add electrolytes and other ingredients, but tests show they do little to improve performance.
Save money and buy creatine powder and [mix it with] fruit juice, Kerksick says.

Fruit juice? That’s right—the sugar in the juice raises insulin levels, which helps more creatine go into the muscle. Sports drinks work fine too.
You need about 70 grams of simple sugars for every five grams of creatine, Greenhaff says. He suggests looking for a drink or supplement with 60 grams of carbs per 100 grams of product.

You’ll know the powder is of low quality if it’s hard to dissolve and there’s stuff at the bottom of your glass after you drink it. You want the powder in your muscles, not in the glass. If this happens, try a different brand.
And pills? While they work, you often have to take a lot, especially during the creatine loading phase, to get an effective dose. If you like taking pills, go for it. For everyone else, powders seem to be the best choice.
Here’s some advice for what to look for in a good and effective creatine supplement.

How Much Creatine Do I Need Per Day?

According to the Cleveland Clinic, you should get 3 to 5 grams of creatine per day. Usually, one scoop of creatine powder is enough to cover this amount. The National Library of Medicine says you should take the creatine after you exercise.
What Foods Are High in Creatine? Just as our bodies make creatine, the chemical is also in some foods.
Creatine isn’t only in supplements, Brown says. It’s also in beef, pork, and salmon.

Try these recipes for foods that have creatine:
A steak meal in one pan 7-ingredient pork chop Barbecued lemon pepper salmon filet Will Creatine Cause Problems With My Kidneys, Blood Sugar, or Muscle Mass?
Scientists are always studying creatine for how well it works and how safe it is. That’s why many trainers and health experts say you can use creatine: Studies show it’s safe.
Creatine is one of the most-studied sports supplements out there, Kerksick says. And there’s no evidence to suggest it’s unsafe.
There have been stories of kidney damage, blood sugar issues, heart problems, muscle cramps and pulls, dehydration, and diarrhea, as well as other negative side effects. But the key word is stories.
I’m not saying people don’t get cramps, but I don’t think it can be very common, Greenhaff says. If there were any major bad side effects, we would have seen them by now.
Some of these conditions can be caused by having too much of certain vitamins, says Tod Cooperman, M.D., president of ConsumerLab.com. Too much vitamin C can cause diarrhea, and too much iron may cause stomach problems, he says.
To be safe, he says you should only use creatine if you are healthy and have no kidney problems. That’s because your kidneys get rid of creatinine, a breakdown product of creatine.

Are There Side Effects of Taking Creatine? It depends.
If you can get big without it, there’s no reason to use creatine.
I wouldn’t suggest doing anything that would show little improvement and possible risk, says Jim King, M.D., president of the American Academy of Family Physicians. Think about the negatives and the benefits before you try it.
Kids under age 18 should stay away from creatine, King says. Children are still growing, and we’re not sure what effect creatine may have on muscles and bones as they grow, he says. I feel very strongly that middle and even high schoolers shouldn’t use it.

Will Creatine Increase My Power, Strength, and Body Mass? Here’s one thing all the experts can agree on: It’s hard to say.
Creatine has different effects on everyone. Some people just don’t react to creatine—it’s a genetic thing.

If you’ve started taking creatine, you should know if it works for you in about a week. If your training amount increases, it’s working for you. If not, you’re probably a non-responder, and taking the powder isn’t going to help you.
Diet is important. Since some meats and seafood have a lot of creatine, vegetarians—i.e., people who don’t eat those foods with creatine often—usually see a bigger response. Those whose diets have a lot of meat may see less change.

Of course, a healthy diet is key to anyone’s muscle-building plan. If your diet is bad, there’s no point in adding creatine, Kerksick says. It’s better to eat good sources of carbohydrates and lean protein.
In the end, creatine alone will not make you a bigger man.
Only when combined with exercise does it improve the quality of training, Greenhaff says. You still have to do the work.

FAQs Does Creatine make you gain belly fat?
Creatine will not make you gain belly fat, and you will need more calories than you burn to gain fat.

How much weight does Creatine make you gain?
Creatine helps increase muscle creatine levels and, therefore, also helps build muscle mass. But the first phases of creatine use will cause water weight gain, which can be as much as 7 lbs in one week.

Should I take Creatine while trying to lose weight?
You can take Creatine while trying to lose weight, but if you measure your results by weight, the scale may not be accurate because of water weight gain in the body.

Does Creatine help you gain or lose weight?
Creatine will help you put on more muscle mass to help you gain weight. Any weight loss you experience will be because of your diet and exercise routine.

Is creatine weight gain permanent?
Muscle mass will be permanent (if you keep eating and exercising well), but expect your body to lose water weight once you stop taking creatine supplements.

How much weight can you gain from Creatine in a month?
You can expect to gain up to 3lbs of muscle mass in a month if you train and eat well and use Creatine. You can expect up to 10 lbs of weight gain if we include water weight.

How to start taking creatine supplements?
A creatine starting phase is five days when you take about 8 to 10 grams of Creatine every day to fill your body with Creatine. This starting phase makes sure that your muscle cells get the most creatine levels. After this 5-day period ends, you keep taking 3-5 grams daily for another three weeks before stopping.

Can I lift more weight with Creatine?
Yes. Creatine will be higher in your muscle stores and cells, letting you lift more weight in the gym.
Does taking creatine change my insulin levels? Yes, creatine can affect your insulin levels. Insulin is a hormone that helps control your blood sugar levels. Creatine may have a small effect on insulin release in your body because it acts like insulin.

What happens if I stop taking creatine while doing intermittent fasting?
Stopping taking creatine, also called cycling creatine, can allow your body’s natural creatine production to go back to normal. Doing this with intermittent fasting could possibly improve the overall health benefits as your body may use its energy sources better.

Can I take creatine while fasting or during the time of intermittent fasting?
Yes, it’s generally safe to take creatine while fasting. Creatine doesn’t have any calories, so it won’t end your fast. However, always listen to your body and talk to a healthcare professional if you’re not sure.

Does creatine make you big?
Creatine can lead to weight gain because it helps your muscles hold water. However, it doesn’t directly make you big. A big physique is usually the result of a combination of heavy strength training and a high-calorie diet.

How do amino acids relate to creatine and intermittent fasting?
Amino acids are the parts of protein. Creatine is made from specific amino acids, and it helps your muscles produce energy. During intermittent fasting, your body can break down amino acids for energy, but taking creatine can help keep muscle mass.

Does creatine impact the insulin response during intermittent fasting?
Creatine can slightly stimulate insulin release, much like how your body would react to a meal. However, this is generally small and shouldn’t greatly impact your insulin response during intermittent fasting.

How does creatine work with intermittent fasting?
Creatine and intermittent fasting can work well together. While intermittent fasting promotes fat loss and insulin control, creatine helps keep muscle mass and improve workout performance.
Can creatine make you gain weight during intermittent fasting? While creatine can cause water retention and thus initial weight gain, this isn’t fat gain. If you’re intermittent fasting to lose weight, don’t be discouraged by this initial increase – it’s just your muscles storing more water, not fat buildup.

What is the average weight gain from creatine?
The average weight gain from creatine use can vary, depending a lot on one’s diet, exercise routine, and individual physiology. However, many users report an initial gain of about 1-3 kg (2.2-6.6 lbs) in the first week due to more water retention in muscle cells. Over time, with regular exercise, more weight gain may come from more muscle mass.

Does creatine make you heavier?
Yes, creatine can indeed make you heavier. This is mainly because creatine helps your muscles keep water, which can lead to an increase in body weight. Also, as creatine supports muscle energy during hard workouts, it can also help to build muscle over time, which may add to overall weight gain.

Is fast weight gain linked to creatine use?
Some people may see fast weight gain when they begin taking creatine, mainly due to more water retention in muscle cells. This is often seen in the first week of use, where users may notice an increase in body weight of 1-3 kg (2.2-6.6 lbs). It’s worth noting, though, that long-term weight gain from creatine use is usually linked to muscle growth, which happens more slowly and is a result of regular strength training.

How does creatine affect body weight?
Creatine can affect body weight in two main ways. Firstly, it helps water retention within muscle cells, leading to an initial weight gain. Secondly, creatine helps improve performance during hard workouts, which can lead to more muscle mass over time. Both these effects can contribute to an increase in body weight. However, it’s important to remember that weight gain from muscle growth, supported by creatine, is a sign of increased strength and fitness.

Final thoughts on Creatine and Weight Gain
As you can see from all the information in this article, Creatine DOES make you heavier. It WILL make you stronger and bigger, some of that due to water weight gain, and the rest is from muscle tissue growth.
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