Does creatine make you gain weight

What is Creatine?

Creatine is basically amino acids (proteins) that transmit energy to your cells and build muscle mass. Moreover, it is widely used by athletes as it transforms their bodies and increases athletic performance.

Does creatine make you gain weight?

If someone you know takes creatine, you might have noticed them looking all-bloated or swollen right after starting the supplement. Creatine does make you gain weight, but it may not be due to fat. Following are the reasons why you might experience weight gain after taking creatine.

Fluid retention

1

When you start taking creatine, it draws water into your water cells, and that’s why you feel bloated or swollen in the first few weeks of its intake. This type of weight gain is typically referred to as water weight.

Another reason you feel yourself gaining weight could be your increased muscle size. Some researchers have proven that creatine is an effective supplement that increases your endurance and muscle mass and helps you gain strength. Therefore, you might notice a bit of a weight gain.

Increase in muscle size

2

Fat gain

3

While you may find yourself putting on some extra kilos after starting creatine, know that the supplement does not make you fat. There’s a whole lot of difference between putting on weight and gaining fat.

How does creatine work?

When you consume creatine, your body starts increasing phosphocreatine (PCr) storage in the muscle cells. The reserve works as a constant energy supplier during high-intensity workouts. More precisely, it helps you achieve more reps and recover faster between sets, eventually leading to muscle gain.

How to add creatine to your diet?

Studies say that the best way to make the most of the creatine supplement is by starting with around 0.3gm/kg of body weight 4 times and continuing it for almost a week. This is also called the ‘loading phase’. After that point, your muscle stores get filled, and you need to maintain that by decreasing your supplement intake to 3 to 5 gm per day or 5 to 10 for bigger athletes.