2 Ways Taking Creatine May Cause Weight Gain

You might gain weight on creatine due to increased water retention in your muscles. Most gains are temporary and only slightly affect body weight. Some people can gain muscle mass.

Creatine is primarily linked to weight gain because it causes water retention in muscle tissue.

Creatine is an “osmotically active” substance, meaning that when creatine levels increase in muscle cells, water is drawn into the cells. This leads to water retention and a slight increase in overall weight.

Not everyone experiences this water retention, but creatine supplements can increase total body water (TBW), which can affect overall body weight.

Creatine can increase muscle mass when combined with resistance exercise. Gaining muscle mass increases your body weight, but this is a common goal for people taking creatine.

Creatine can help you lose body fat, leading to a potentially healthier overall body composition. Combining resistance training and creatine supplements produces the greatest effects.

Here are some tips for managing and reducing the risk of weight gain from creatine:

• Use lower doses for longer periods: Water retention is more likely with higher “loading” doses of creatine (20 to 25 grams for five to seven days). It is recommended to consume 3 to 5 grams of creatine per day for at least four weeks to prevent this.
• Understand that weight gain is temporary: Some people may experience temporary weight gain, but this usually only lasts for the first few days after taking a loading dose.
• Reduce your sodium intake: Consuming too much salt can cause water retention, which can lead to weight gain.
• Stay hydrated: Drinking water throughout the day helps keep your body hydrated and promotes urination, which can help eliminate excess fluid.

Creatine has been linked to increased muscle mass and strength, reduced body fat, and improved athletic performance.

When combined with resistance training, creatine increases muscle growth, especially in young people. Creatine has also been shown to improve exercise capacity, strength, and recovery.

Creatine may also support blood sugar control and brain health. Emerging research suggests it may specifically improve memory, attention, and mood.

Your body makes creatine from the amino acids lysine, arginine and methionine. Creatine is also found in foods like meat and fish.

Creatine is primarily stored in the body as creatine phosphate, the primary fuel source used to replenish adenosine triphosphate (ATP) in cells. ATP is a molecule that powers processes such as muscle contraction and nerve function.

Maintaining optimal creatine levels is important for cellular function, including muscle cells. Supplements increase the level of creatine in muscle cells. Water retention in muscles also causes muscle cells to swell, which can stimulate muscle growth.

Your body produces about half of your daily creatine needs. The rest should be obtained by eating creatine-rich foods or using supplements.