Does Creatine Make You Gain Weight?

Creatine – What is it?

People take an athletics supplement to enhance their ability to execute more repetitions, lift greater amounts of weight, and increase strength.

It is a naturally-occurring substance that the body utilises for generating energy during physical activity. The body typically generates approximately 1 gramme of creatine daily from amino acids such as glycine, arginine, and methionine. It is additionally accessible from foods such as rare meat, which contains 3 grammes per pound.

Individuals who consume creatine monohydrate, the most widely used and thoroughly researched variant, generally take 3-5 grammes daily. Consequently, muscle fibres attain saturation levels of creatine after approximately 4 weeks. As the body relies on creatine to regenerate energy, boosting creatine supplementation levels in the muscles through supplementation will enhance performance in short-burst, bulky, or destructive activities. Lean muscular gain is another consequence of creatine's strength-enhancing properties. It is as straightforward as that: the more you lift, the more quickly you develop muscle.

What are the Various Sources of Creatine?

For those who are not particularly familiar with creatine's characteristics, they might only be mindful of one form of it, the powder supplement. However, creatine does not limit itself to being a supplement; it may additionally be obtained through various means and from notable sources. Creatine is present in numerous foods that align with different dietary preferences. This substance is typically present in animal tissue, indicating that it can be ingested through food. In addition to being present in fish and milk, although in much lower concentrations, red meat and chicken are among the most abundant sources of creatine. Creatine is also occasionally found in fish. As a consequence, it is possible to consume creatine on a daily basis without even considering the possibility of doing so. To fully enjoy its benefits, one should consume foods containing creatine in an improved governed approach.

Creatine – How Does It Work?

Natural sources of creatine include red meat and seafood. The pancreas, liver, and kidneys can also manufacture modest amounts of creatine. The body uses creatine to generate energy in the form of ATP, which is essential for performing all movements and bodily functions daily. Oral consumption of creatine results in the formation of phosphocreatine, a derivative of creatine that is formed when creatine bonds to a phosphate molecule while consumed. The body uses stores of phosphocreatine to generate ATP, a source of energy. During exercise, the body uses ATP approximately every eight to ten seconds. During workouts, individuals with low levels of creatine cannot manufacture as much ATP, which causes them to experience a lack of energy more rapidly and may also have difficulty maintaining their strength or endurance. Creatine assists the human body in acquiring the additional reserves necessary for producing extra ATP, allowing for prolonged strength and an enhanced energy boost.

Creatine's Effect on Weight Gain

The fitness community's expectations regarding creatine supplementation are evident: to achieve greater size and strength. Although the goal is to see an increase in lean muscle (and, consequently, weight), one is undoubtedly experiencing significant weight gain in a relatively short period, making him uncomfortable.

Weight gain and creatine go hand in hand, but not all weight gain is equal, as you are well aware. The scale is increasing for various reasons. When discussing creatine and weight gain, it is sure to occur; but there is no need for concern; it signifies positive outcomes.

Is Fat Gain Possible with Creatine?

Research indicates that creatine supplementation by itself is typically not linked to an increase in body fat. Several important aspects:

Creatine can result in minor water retention within muscles and surrounding cells, potentially leading to a short-term rise in weight gain.

The increase in water weight is not indicative of fat mass. Muscles store water to help increase their energy capacity. If calories are managed and physical activity is maintained, the excess water weight is unlikely to convert to fat in the long term.

Most individuals interested in gaining muscle can be reassured about water retention due to creatine as long as their overall calorie and nutrient consumption is maintained adequately. In summary, while creatine could result in short-term water weight gain, research indicates that it only sometimes leads to fat gain if calorie intake is managed. Any weight change is typically attributed to water retention instead of fat.

Does Creatine Cause One to Gain Unwanted Weight?

For many individuals, gaining weight is synonymous with accumulating fat. Supplementing with creatine does not increase body fat or cause the storage of additional adipose tissue. Water retention is the primary factor contributing to weight gain associated with creatine supplements. Although creatine does not directly increase body fat, consuming more calories than the body expends for energy will result in weight gain, which may include both muscle and fat.

Maintaining a balanced diet and regular exercise is crucial for reducing the likelihood of unwanted fat accumulation while using creatine.

Weight Gain with Creatine due to Water Retention

One expectation when taking creatine is to gain weight. It is common for creatine supplements to lead to water retention. Creatine possesses osmotic properties, indicating that an increase in the body's creatine levels allows it to draw in additional water simultaneously. According to research, taking a creatine supplement increases the amount of water inside and outside your cells. This means that the water levels at both levels are increased. The additional water weight might be advantageous, particularly for those who appreciate a "pumped" appearance. Increasing the amount of water stored within cells may create a more muscular or prominent appearance. The presence of extracellular water, which is water found outside your cells, may also cause mild "bloating" effects that appear to be similar to fat accumulation or fluffiness.

Numerous studies indicate that creatine may enhance overall water retention, with at least one study demonstrating a rise in extracellular fluid while not affecting intracellular water.

Does Taking Creatine Help You Gain Muscle?

It aids in muscle gain by:

1. Enhancing physical capabilities and force
2. Enhancing anaerobic capacity
3. Minimising exhaustion
4. Reducing muscle damage and discomfort after exercise
5. Making a positive contribution to nitrogen balance
6. Modifying gene expression to encourage muscle growth.
7. Maintaining muscle following intense training sessions
8. Initiating the process of protein synthesis in muscles
9. Taking measures to avoid the deterioration of muscle tissue

In other words, creatine allows individuals to train harder for longer, improves recovery, and enhances the body's ability to build muscle, gradually increasing muscle and strength. An analysis of thirty-five randomised controlled trials conducted in 2022 concluded that creatine is helpful. The results indicated that supplementing with creatine increased muscle mass, irrespective of age, sex, or the type of exercise performed. However, it proved to be particularly effective when combined with strength training. Additional studies indicate that even older adults who do not engage in weightlifting might experience a modest rise in muscle mass when using creatine. It may not transform them into bodybuilders, but it could assist in preserving muscle as they grow older, enhancing their independence and simplifying daily tasks.

Is the Weight Gain from Creatine Permanent?

The weight gained from creatine is temporary and can be reversed. When one stops taking creatine, the water weight usually diminishes gradually.

The amount of weight gained from water retention can differ from person to person. Some may observe a more pronounced change, whereas others might notice a more understated impact.

However, if the increase in weight is due to greater muscle mass, it may be lasting, provided that one maintains appropriate training and nutrition.

What are some of the Tips for Avoiding Weight Gain from Creatine?

While it may not always be feasible to avoid weight gain from creatine entirely, there are measures one can take to lessen its effects. 

Keep yourself hydrated:

Maintaining proper hydration may assist in regulating fluid balance within the body, which could lead to decreased water retention.

Select the appropriate variety of creatine:

One option to consider is micronized creatine monohydrate, a type of creatine less likely to cause water retention.

Keep track of the calories consumed:

While creatine does not lead to fat gain, an excessive calorie intake can result in such an outcome. Maintain a watchful eye on the number of calories you consume to prevent unwelcome fat gain while taking creatine supplements.

What are the Risks associated with Creatine Supplementation?

Generally, creatine is considered safe and tends to result in minimal negative side effects. However, there are worries regarding the potential for high doses to damage the liver, kidneys, or heart. Individuals with liver, kidney, or heart issues must consult their doctor to determine if creatine is appropriate for them.

Cramping of the muscles, nausea, diarrhoea, heat intolerance, and dizziness are some of the minor adverse effects of taking creatine. If any negative side effects become more severe or fail to show improvement, one should cease the use of oral creatine. Individuals with bipolar disorder should consult their doctor. In individuals with this illness, creatine is thought to exacerbate mania. Individuals must consult a doctor if they are taking medications to prevent potential drug interactions.

People Also Ask

How quickly can I gain muscle with creatine supplementation?

Individuals taking creatine supplements often gain muscle mass within 1-2 weeks of regular intake. It is noticeable especially while doing a loading phase i.e., taking 20 grams of creatine per day for a week. Full effects on the muscle size, external appearance and strength takes 4-6 weeks with consistent strength training and creatine intake.

What happens if I stop taking creatine after gaining the muscle mass?

Individuals who stop taking creatine supplements once they have achieved the desired muscle mass may notice slight reduction in muscle volume and weight. It occurs due to the loss of water content once the supplementation has been stopped. However, continuing regular strength training even when quitting the supplementation may help in the maintenance of most of the strength and muscle mass. 

Conclusion

It is a naturally-occurring substance that the body utilises for generating energy during physical activity. People take an athletics supplement to enhance their ability to execute more repetitions, lift greater amounts of weight, and increase strength. The body typically generates approximately 1 gramme of creatine daily from amino acids such as glycine, arginine, and methionine. It is additionally accessible from foods such as rare meat, which contains 3 grammes per pound. In addition to being present in fish and milk, although in much lower concentrations, red meat and chicken are among the most abundant sources of creatine. As the body relies on creatine to regenerate energy, boosting creatine supplementation levels in the muscles through supplementation will enhance performance in short-burst, bulky, or destructive activities.

Creatine supplements aim to achieve greater size and strength. Although the goal is to see an increase in lean muscle, individuals often undoubtedly experiencing significant weight gain in a relatively short period, making them uncomfortable. Research indicates that creatine supplementation by itself is typically not linked to an increase in body fat, however, the weight gain is mainly due to the increased instance of water retention with creatine supplementation. Muscles store water to help increase their energy capacity. If calories are managed and physical activity is maintained, the excess water weight is unlikely to convert to fat in the long term. Additionally, the weight gained from creatine is temporary and can be reversed. When one stops taking creatine, the water weight usually diminishes gradually.