The most well-liked supplement among athletes and bodybuilders is creatine. They take it to improve their performance. It gives them energy, increases strength, and promotes muscle growth. But people also ask if its side effect is weight gain.
Before we talk about weight gain, it's important to know what creatine is.
Creatine is a substance naturally found in your muscles and brain. It gives you energy during high-intensity activities like weightlifting and running. It is also present in foods such as milk, eggs, red meat, pork, and certain types of fish.
Creatine is the most researched supplement out there; it has been widely studied as safe and effective in improving strength, endurance, and muscle mass.
How Does Creatine Work?
The way creatine works isn’t that complicated. When you exercise, your muscles require ATP (adenosine triphosphate) for energy, which is where creatine comes in. It donates a phosphate group to ADP (adenosine diphosphate), helping to regenerate ATP faster, resulting in improved strength, better workouts, and muscle growth over time.
Does Creatine Cause Weight Gain?
Yes, creatine does cause weight gain, but not the kind of weight you are worried about. You might think it causes fat gain, but that is not the case. When using creatine, there are two possible reasons why you may gain weight.
Creatine water retention
The first effect of taking creatine is that it causes water retention; it pulls water into your muscles. This can lead to a weight gain of about 1 to 3 pounds in a short period of time.
But don’t worry, you won’t gain unwanted fat. While taking creatine, you will also notice that your muscles look more full and pumped up. This is due to the excess water.
That stored water helps you in the gym or any activity. It gives you the energy you need during a very intense workout.
Does creatine make you bloated?
Some people feel bloated when taking creatine; this is due to water retention. As you continue to take creatine, your body adjusts to it, and this effect lessens over time.
Creatine muscle gain
Another reason for weight gain is that creatine increases muscle mass. It enables you to lift heavier weights in the gym, which results in you seeing muscle growth.
This is the kind of weight gain people want when working out. Creatine not only increases the water weight in your body, but it also increases your muscle mass and boosts your performance.
How much weight can you gain from creatine?
How much weight you will gain depends entirely on your diet, workouts, and body type. People usually experience weight gain in 3 to 4 weeks. If you want to get lean with good muscle mass, then creatine can help you in your fitness journey.
How Long Does the Weight Gain Last?
As I told you, within 3 to 4 weeks of taking creatine, your weight increases, but this weight gain is not permanent; after some time, your body adapts to it. Muscle growth with creatine is a bit of a slow process. As I told you, diet and training are the most important things for increasing muscles, so regular training with dedication can help you see quick results.
How to Manage Creatine Weight Gain
Stay hydrated
It is crucial to stay hydrated, especially when taking creatine. Drinking enough of water might help you lose water weight. Staying hydrated helps control weight and reduce bloating.
Take small doses
Most people take large doses, like 20 grams per day, to see quick results. Yes, they may see results quickly, but if you are concerned about your weight, then you should start taking smaller doses, like 3 to 5 grams per day.
Consistent exercise
Stay consistent with your workouts and a balanced diet; this will help you stay lean and build only muscle, not unwanted fat, and you will see the benefits of creatine.
Take Breaks from Creatine
On your days off, you don’t need to take creatine. For example, if you work out 5 days a week and rest for 2 days, then you don’t need to take creatine on those 2 days. Take it only on your workout days. This approach prevents prolonged water retention and gives your body time to reset. Taking a break can reduce your bloating and weight gain.
Creatine and fat gain myth
There is a common misconception that creatine leads to fat gain. Creatine has no calories and has no effect on metabolism; it just increases your ATP levels and causes water retention. This is why people experience weight gain, but it’s not necessarily true that they are gaining fat.
Best way to take creatine for muscle gain
So I think now your doubt is cleared that creatine does not cause unwanted weight gain, and now it is also important to know the right ways of taking it.
When it comes to timing, you may take creatine before or after your workout. Although it is not specified at what specific time it should be taken, most people find it more beneficial to take it after a workout.
Don’t take a high dose when you first start taking creatine; start with 3 to 5 grams, then increase it over time as your body adjusts.
Is Creatine Safe?
Creatin is the most researched supplement and is widely considered safe. And if you use creatine for a long time, even for 5 years, it has no harmful side effects. However, like other supplements, you have to use it reactively.
There are different forms of creatine, but the most recommended and effective is monohydrate.
conclusion
In conclusion, we found that creatine does increase weight, but in a healthy way, without any unwanted fat. I am a skinny guy, so it is very helpful for me to gain weight. If you are overweight and looking to lose weight, don’t worry. Taking creatine can provide an extra push during exercise and lead to faster results over time.