Does Creatine Make You Gain Weight?

In the world of fitness and body goals, creatine is a pretty important player. It is known as a compound that improves muscle strength and mass gain, meaning it is a game changer for athletes and people who are determined to achieve specific body results. Nonetheless, while it is a beneficial supplement, it is also a tricky nutrient that raises a lot of questions. If you are asking yourself “does creatine make you gain weight”, believe us you are not the only one!

This is one of the most popular questions people have before deciding to include creatine in their lifestyle. Introducing a new supplement should never be done without acknowledging certain facts beforehand. In other words, if you are thinking about consuming creatine, getting to know its properties first is a must!

In this blog, we have discussed all the features of creatine along with its benefits. We have also answered the most prominent question that tickles the curiosity of everyone. So, keep reading to learn more about creatine and see whether this is the right supplement for your fitness goals! 

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Before we discuss creatine's features, it is necessary to understand what it is. We are not talking about a regular supplement that you take before a workout session. On the contrary, it is a complex compound consisting of several amino acids with numerous benefits for your body.

More precisely, it is a natural energy source that impacts the quality of your training and the overall results you get from your workouts. The production of adenosine triphosphate (ATP) relies heavily on it, as it is the cellular energy currency. This notion is highly beneficial to people who tend to do intense types of exercises and extreme sessions of heavy lifting. 

Creatine has been popular among athletes and bodybuilders for years, meaning it is not a new trend that people started picking up. That being said, it is obvious that we are talking about a beneficial supplement whose properties go beyond just providing a short-term energy boost. Creatine can contribute to muscle growth and help you improve your workout performance.

That is why it is not strange that athletes have been using it for years. However, it is not only them who use it as a supplement. Creatine’s properties have the ability to improve the performance of beginners and people who want to achieve particular fitness goals.

This means that even regular people can use it to enhance their chances of getting the desired results more quickly. But, many are discouraged because of the prominent “does creatine make you gain weight” question. Since it has an effect on muscle growth and is mostly used by athletes and bodybuilders, this is quite a logical dilemma. Nonetheless, to get an accurate answer to this, you need to understand the different forms of creatine. 

If you are not very familiar with the properties of creatine, you might only be aware of one form of creatine, i.e., the supplement in powder form. The truth is that creatine is not only available as a supplement, meaning you can consume it in different ways and from distinguished sources.

Namely, creatine is found in many foods corresponding to various diets. The compound is usually found in animal tissue, meaning you can consume it through food. Red meat and poultry are some of the greatest sources of creatine, but it can also be found in fish, and milk, although in smaller proportions.

This leads to the fact that you might be consuming creatine on a daily basis without even being aware of it. But, to enjoy its benefits to the fullest, you should consume foods with creatine in a more controlled manner.

This is the most common question among people who want to start or have just begun taking creatine. Some want to take this compound solely because of its exceptional energy source, while others have more advanced goals, such as achieving muscle growth and toning the body.

While many people believe that creatine helps with weight gain, that is not actually true. It is essential to understand that this is a compound that affects muscle growth. So, temporary water retention in the muscle cells can lead to a slight weight gain, but it is only a temporary effect. In addition, creatine weight gain should not be mistaken for gaining fat.

Your body weight might increase, but most of that goes to your muscles. In other words, with creatine, you are giving your muscles a chance to become bigger and shape your body the way you want. The role of creatine is to make you stronger, which will allow you to perform better and get all the advantages of exercise.

To answer the question “does creatine make you gain weight” in a simpler way, we should establish that creatine affects muscle growth through water retention in the muscle cells. The weight gain you may experience is only temporary, and it helps with building muscle mass. More specifically, the water retention due to creatine weight gain is short-lived, but it affects the long-term results of getting a stronger and leaner body. 

If you are thinking about consuming creatine, you need to know which form is right for you. That means that you need to distinguish the two forms in which this compound is available. Only then you will know what is suitable for you and your fitness goals. 

Creatine Monohydrate is known as the most extensively studied and commonly used form of creatine. It has a well-established safety record and is efficient in boosting muscle creatine levels.

There is some misinformation surrounding this type of creatine, with some people claiming that a common effect of creatine monohydrate is water retention, leading to a temporary increase in body weight. This is especially true when it comes to creatine and weight gain in women. But, again, it’s just a myth, or rather, a misunderstanding. Creatine Monohydrate draws water into the muscle cells, increasing cell volume and triggering processes that promote muscle growth.

Nonetheless, this is not actually seen as a major disadvantage considering the fact that water retention is only temporary. 

Creatine HCI, a more recent variation, is known to offer improved solubility and absorption rates in contrast to Creatine Monohydrate. Its increased solubility may suggest that Creatine HCI could result in reduced water retention and, consequently, less weight gain.

Nonetheless, it is important to note that there is relatively limited research on Creatine HCI, and additional studies are necessary to fully validate these assertions. This means that you cannot fully rely on a variation that has not been researched thoroughly. 

As we established, creatine has been in the world of bodybuilders for decades. However, if you are just starting to work out and establishing your personal goals, it is necessary to figure out whether creatine is something you should use. The easiest way to decide is to look at this compound's benefits for beginners.

Here, we have listed the most prominent advantages beginners notice after beginning to use creatine. 

One of the most important roles of creatine is its ability to improve workout performance, especially during high-intensity training and weight lifting. Since it is a natural energy source, people taking this supplement have shown better results during workout sessions.

This benefit is backed by science, i.e., through conducted research that has shown that the use of creatine supplements enhances the body's ability to perform high-intensity workouts. These kinds of exercises play a key role in promoting muscle development. 

Creatine should not be defined as having just one function. It also has an important impact on muscle recovery through its ability to boost ATP levels in muscle cells. This increased energy supply helps decrease muscle fatigue, leading to shorter recovery times.

Because of this, you can increase the frequency and intensity of your training, which speeds up muscle growth. 

Creatine's benefits are more enhanced when used in combination with protein supplements. This combined effect boosts muscle protein synthesis, resulting in more efficient muscle growth and recovery. That is why many athletes and bodybuilders always combine these supplements, and their results are visible quickly.

Even if you are a beginner, you can benefit from this combination of supplements and obtain the desired outcomes efficiently and fast. Both of these nutrients come with amazing functions that cannot solely be obtained through food. 

Some people decide to use creatine to gain weight. However, this should be done properly and precisely. Maximizing the effectiveness of creatine weight gain goes beyond simply consuming a supplement. It requires a thoughtful strategy that includes the correct dosage, timing, and inclusion into your overall dietary and exercise habits.

Here are a few tips that will help you optimize the advantages of creatine for weight gain: 

Determining the appropriate amount of creatine differs from person to person and is influenced by various factors, such as body weight, fitness objectives, and individual tolerance.

One commonly practiced method used by many fitness experts begins with a "loading phase." During this phase, an individual consumes 20g of creatine daily for approximately 5 to 7 days, splitting the intake into smaller servings throughout the day. An advantage of this high initial dosage is that it helps the provision of the necessary creatine to muscle cells, offering a significant boost.

Following the starting loading phase, you can decrease the dosage to a 'maintenance phase', during which you will consume three to five grams per day. This amount should be adequate to sustain the elevated creatine levels in your muscles once they have been sufficiently provided with it. Still, not everyone needs the loading phase. Some individuals opt to begin with the maintenance dose right from the start.

Opting for this approach may take more time to observe results, but it is also a valid option. So, depending on your goals, you can see whether this is something that can work for you. 

While creatine helps with weight gain, time is of the essence. Taking it after a workout session is often suggested because of the increased blood flow and insulin sensitivity, which quickly transports it into the muscle cells.

However, certain studies indicate that taking creatine before the workout can also enhance performance and muscle gains. The wisest thing you can do when it comes to timing is to try both methods and see how your body reacts. Learning to listen to your body is a certain way to get the outcomes you desire. 

When you combine creatine with a high-protein diet, it can have a synergistic effect, boosting both muscle growth and recovery. Aim to incorporate ~0.7-1g of protein per pound of body weight into your daily diet. It is beneficial to diversify your protein sources, including lean meats, dairy products, and eggs, as well as plant-based proteins like beans and lentils.

Using protein supplements is a convenient method to ensure you meet your daily protein requirements. 

Creatine has osmotic properties, which can cause water to be pulled into muscle cells. Strive to consume at least 8 to 10 glasses of water daily. If you are active or it is particularly hot, you should increase your water intake even further. Sufficient water intake is crucial for proper bodily function along with muscle growth and recovery. 

Every supplement you take, including creatine, should be taken consistently to be effective. It is important to take creatine even on rest days and not to skip it just because you are not working out. Consistent creatine levels in your muscles will help support continuous muscle growth and recovery. 

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