Creatine is an incredibly popular performance-enhancing product, but like any dietary supplement, there are side effects. Many consumers will avoid taking creatine because it has been associated with weight gain, but is this really something we should be worrying about? Not exactly.
Understanding Creatine’s Role
Creatine is a naturally occurring compound of amino acids found in your muscle tissues. You can also get it from protein foods such as meat, fish, poultry, eggs, and dairy products.
What your body produces naturally, along with what you consume through your diet is stored in your muscles in the form of phosphocreatine.
However, most people’s phosphocreatine stores are only at about 60-80% capacity. Taking a creatine supplement can help boost this, but why would you want that [1]?
Creatine supplements work by increasing phosphocreatine levels in your muscles, a form of creatine that helps to generate the high-energy molecule adenosine triphosphate (ATP).
Basically, creatine gives your muscles energy so you can do more for longer. Saturating your muscle creatine stores means you can increase your exercise capacity and get more from your workouts, particularly during high-intensity exercise. Creatine has also been shown to help aid in post-exercise recovery [1].
Water Retention vs. Fat Gain
Creatine likes water. This is where many get confused about the side effects of weight gain with creatine supplementation.
When you are increasing your phosphocreatine stores you are also increasing your total body water. This can be particularly noticeable during a loading phase which is a short period (about 5-7 days) where you would consume higher than normal amounts of creatine (20-25 grams spread out throughout the day in 4-5 increments of 5 grams per serving) [1].
During this time, your phosphocreatine stores are becoming rapidly saturated which means large amounts of water is being pulled into the muscle tissue.
This can give the illusion of weight gain, particularly when looking at the scale. Some individuals also note a “puffy” or “swollen” appearance however, this typically improves following the loading phase.
While it may seem as though this has resulted in weight gain, it’s not true weight gain. It is temporary water retention that will resolve.
If you are particularly concerned about water retention while taking creatine, you can skip the loading phase. You may still experience some water retention as this is unavoidable with creatine supplementation at any level however, it will be less. Once you stop taking creatine, the water retention will resolve completely.
Long-Term Effects on Body Composition
Because creatine can help boost performance it’s also associated with improvements in body composition, particularly increases in lean body mass.
While the benefits creatine has on exercise performance can lead to increases in muscle gains, some studies suggest creatine can boost muscle growth through other factors as well including increasing anabolic hormones associated with muscle protein synthesis (the process of creating new muscle tissue) and improving training adaptations for faster recovery time [2, 3].
Once you stop taking creatine, you can maintain most of your muscle mass if you continue with your same training regimen however, your energy output will decrease over time due to lower phosphocreatine stores so some muscle loss is expected. This is typically not significant [4].
If you don’t stick to your same training regimen when stopping creatine then you are likely to lose muscle and potentially gain back fat mass over time.
Factors Influencing Weight Changes
Weight fluctuations on creatine will vary by dose and individual. It’s important to consider your intake to avoid excessive water retention, particularly when it comes to water, salt, and carbs.
While it may seem counterproductive, drinking more water while taking creatine can help reduce water retention as it helps to stimulate your body to urinate out excess water. When you are well-hydrated you are less likely to hold onto fluid.
Additionally, you may want to watch your sodium intake. Excessive sodium from highly processed food items can exacerbate water retention. Try to swap these out for whole foods instead.
Lastly, watch your carbs. This doesn’t mean you need to follow a low-carb or keto-style diet but rather pay attention to your portions. A high-carb diet can cause water retention as our body stores glycogen (the storage form of glucose from carbohydrates we eat) in water.
It’s recommended to consume between 45-65% of your calories from carbs, such as bread, rice, pasta, beans, legumes, and fruits. If you’re worried about water retention while taking creatine supplements, aim for the lower end of 45% [5].
Managing Weight While Using Creatine
If you are using creatine (like the strawberry flavored creatine monohydrate from Naked Nutrition) to help boost exercise performance while trying to manage your weight, remember to pay attention to your diet. Creatine is an excellent supplement to increase lean body mass but, to see the best results you need a consistent training routine and proper nutrition.
Building muscle requires higher amounts of dietary protein which should be emphasized during all meals and snacks. Aim for a balanced diet that contains mostly whole foods such as fruits, vegetables, beans, legumes, nuts, seeds, whole grains, lean meats, and dairy products.
Avoid heavily relying on the scale during this time for your progress as you may see some upticks from the creatine supplement, especially if you are planning to undergo a loading phase. Remember that this is temporary and you will likely notice physical improvements such as increased visible muscle tone versus a large drop in weight.
Bottom Line
Creatine is an excellent supplement for improving exercise performance, lean body mass, and mitigating post-exercise recovery; however, it comes with side effects including water retention which is often mistaken for weight gain. This is typically minimal and may be around 3 lbs total. It will resolve once you stop taking creatine and the effects of the water retention will become less noticeable as you continue to build muscle. Don’t let this small, temporary side effect stop you from appreciating the full benefits creatine supplements have to offer.