Does Creatine Make You Gain Weight

Does creatine make you gain weight? Learn more about its effects

Introduction

Creatine is one of the most accepted and researched supplements on the market today. It has gained notoriety for its abilities to elevate strength, power, and overall athletic performance. However, one major concern regarding creatine supplementation 'Is it going to make me gain weight?' The answer is just mainly, 'yes,' but there are several things that come into play. In this article, we shall discuss why creatine might cause weight gain, the reasons behind that weight gain, and whether it is a desirable or an undesirable effect.

1. What Is Creatine & How Does It Work?

Creatine is a naturally occurring compound, derived mostly from foods such as red meat and fish, and synthesized in the human body from amino acids (arginine, glycine, and methionine). About 95% of your body's creatine is found stored in muscles, primarily in the form of creatine phosphate, which is used for synthesizing ATP (adenosine triphosphate), the energy currency of a cell.

The augmentation of creatine phosphate with supplemental creatine in muscles allows for better performance of short, high-intensity exercise, which improves strength, power, and muscle endurance. This can further eventually lead to muscle growth itself and enhanced performance in strength training or high-intensity activity in general.

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2. What causes creatine to cause weight gain?

Creatine-induced weight gain can happen from a variety of reasons, and it is important to understand the details surrounding this particular effect:

1. Muscle water retention

One of the primary mechanisms by which creatine can cause weight gain is through the retention of water. Creatine draws water into muscle cells, a process known as "cell volumization." Since creatine, by osmotic action, draws water to itself (into the muscles), this extra water weight can become quite noticeable during the first few days or weeks of creatine supplementation.

- How much water weight? 

In most cases, water retention from creatine supplementation will be noticed anywhere from 1-5 pounds (0.5-2.5 kg) during the first few days to a week of using creatine, although this is subject to varying levels depending on the individual. 

2. Increased muscle mass

Creatine can also support an increase in lean muscle mass over time. Since creatine enhances the performance of resistance training (lifting heavier weights for more repetitions), this means more muscle hypertrophy or growth. Also, creatine might increase muscle mass by helping muscle repair after heavy weights and intense training.

- Long-term muscle gain:

While weight gain from creatine in the short term may be attributed to water retention, over a longer period of time, creatine can be partly responsible for an increase in lean muscle mass, which essentially will reflect in weight. 

3. Effects on Glycogen Storage

Creatine can help in increasing the storage of glycogen in the muscle (the carbohydrate form of energy stored in the muscle). Glycogen, on the other hand, binds with 3 grams of water for every gram of glycogen that goes into storage. Therefore, if creatine preconditions the muscle for more glycogen storage, it may even cause water weight to be gained from the extra glycogen retention. 

3. Good or bad: Is creatine weight gain? 

It is important to differentiate and categorize the various types of weight gain related to creatine use:

1. Water weight

Water retention mainly accounts for the initial weight gained from creatine and does not permanently increase body fat content. This water weight may or may not be comfortable for some, but it is not necessarily bad; rather it is just some extra hydration of your muscle cells which may contribute positively to muscle function.

2. Lean muscle mass

Over time, creatine can contribute to an increase in lean muscle mass -- a form of weight gain that many people will consider to be "good," especially athletes and bodybuilders. Increased muscle can elevate metabolism, promote a better body composition, and enhance performance in strength- or endurance-based activities. 

3. Fat gain

Creatine does not make you fat at all. Some people may feel a little hungrier than normal, contributing to overeating profiles. If that appetite is not controlled through diet, it may result in fat gain, but again, this is not related to creatine. 

4. Does creatine make you look "bulky"?

Weight gain from creatine can, however, change the way you look, though not to the extent of implying extra body fat. Water is drawn into muscle cells by creatine, thus producing a fuller "pump" effect in these muscles. That makes one look a little bulkier, but it is primarily water retention and muscle loss rather than fat gain. The increase in muscle mass is caused by the expansion of water retention in the muscles, and most users claim that the new muscle volume helps them look more muscular and defined rather than just bulky. 

5. Is the weight gain caused by creatine permanent?

Creatine weight gain is not permanent in that it will not be maintained without ongoing supplementation. The less creatine you supplement after stopping, the less water is retained from it. Therefore, the initial weeks would primarily need to be spent dropping water weight of a little over a couple of pounds to be regained upon creatine cessation. However, any muscle mass developed thereafter because of improved performance and training will be maintained so long as you keep a proper program with diet. 

6. Will creatine make you gain weight in everybody?

Everybody reacts differently to creatine, and therefore the following factors may be very much confounding: 

- Genetics: Some may experience rather significant weight gain due to water retention, while others may not.

- Diet: People with a diet that is naturally high in creatine may likely not see such a dramatic rise in creatine storage.

- Activity level: Folks that work out harder with weight training or high-intensity type workouts would probably notice their weight gains and exercises more readily.

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Conclusion: Does creatine make you gain weight?

Though it's not the type of weight gain linked to fat accumulation, creatine can cause weight gain. Weight gain usually occurs from water retention in the muscles and, in the long run, muscle growth results in improved performance and recovery. For most people, this type of weight gain is beneficial, especially for those looking to improve strength, endurance or muscle mass. If you are concerned about water weight, it is temporary and usually not significant in the long run once your body adjusts.

Creatine can be an effective and safe supplement for enhancing performance and increasing muscle mass, provided you use it properly and stay hydrated.