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Creatine is a top-tier exercise complement confirmed to spice up train efficiency, muscle progress, and restoration.
Regardless of its reputation and advantages, many keep away from it as a result of they’re involved it’ll make them acquire weight.
Is that this fear warranted?
Does creatine make you acquire weight?
And if that’s the case, how a lot weight does creatine make you acquire?
Get evidence-based solutions to those questions and extra on this article.
What Is Creatine?
Creatine is a naturally occurring compound comprising the amino acids L-arginine, glycine, and methionine.
Your physique produces creatine naturally and absorbs and shops it from meals like purple meat, eggs, and fish.
Athletes and gym-goers additionally typically complement with creatine as a result of it has quite a few muscle-building and performance-enhancing advantages.
How Does Creatine Work?
Adenosine triphosphate (ATP) is essentially the most primary unit of cellular energy. When muscle cells use ATP, they break up it into smaller molecules, and after they’re completed, they “reassemble” the fragments again into ATP for reuse.
The extra ATP your cells can store and the sooner your physique can regenerate this supply of vitality, the extra “work” it might probably do.
Creatine donates a molecule to an ATP “precursor” known as adenosine diphosphate (ADP), which expedites ATP manufacturing, enabling your physique to replenish its ATP retailer extra quickly.
That’s why supplementing with creatine helps you acquire muscle and strength sooner, improves anaerobic endurance, enhances muscle recovery, and boosts train efficiency.
Does Creatine Make You Achieve Weight?
Folks typically affiliate creatine with weight acquire, discouraging some from utilizing it. Supplementing with creatine could improve your weight just a little, however not in a approach that sabotages your physique composition or health targets.
Let’s have a look at some frequent questions folks have about creatine and weight acquire:
- Does creatine make you acquire water weight?
- Does creatine make you acquire stomach fats?
- Does creatine make you acquire muscle?
Does Creatine Make You Achieve Water Weight?
Gaining water weight is a standard aspect impact of taking creatine, particularly should you begin with a “loading” part.
Loading creatine entails taking a excessive dose for the primary 5-to-7 days of supplementation—normally 20 grams every day as a substitute of 3-to-5 grams. This technique is in style as a result of it accelerates creatine accumulation in your muscle groups, permitting you to reap its advantages sooner.
Nonetheless, as a result of it might probably increase preliminary water weight acquire and trigger abdomen discomfort, some skip a loading part and take 3-to-5 grams every day as a substitute.
Forgoing a loading part could imply you need to wait barely longer to expertise creatine’s performance-enhancing advantages, however it helps you keep away from undesirable unwanted side effects and doesn’t affect its long-term effectiveness.
Creatine causes water weight acquire as a result of it’s an osmotic substance, which means it attracts in water. When your muscle creatine ranges rise, your muscle groups maintain extra water, which briefly will increase your physique weight.
For essentially the most half, this additional water stays within the muscle groups, giving them a fuller look with out making you are feeling bloated.
Notably, the water weight acquire from creatine shouldn’t be the identical as gaining fats. It has no damaging affect in your general well being or physique composition, so that you shouldn’t view it negatively. It could additionally expedite the muscle-building course of, serving to you construct muscle sooner.
Does Creatine Make You Achieve Stomach Fats?
Creatine doesn’t make you acquire stomach fats.
Whereas some gym-goers assume that the burden they acquire when taking creatine is fats, a number of long- and short-term studies present in any other case.
For example, a study by the College of British Columbia confirmed that ladies who took creatine whereas following a 4-week HIIT program gained no fats. Equally, researchers at Nova Southeastern College discovered that male bodybuilders taking 5 grams of creatine per day gained no fats over 4 weeks.
Some research even hints that creatine could lower physique fats. Nonetheless, since research on this space are usually hit and miss, it’s clever to interpret these outcomes cautiously.
Given what we learn about what drives fats accumulation, it’s clear that creatine isn’t guilty for fats acquire.
As I clarify in my health books for women and men, Bigger Leaner Stronger or Thinner Leaner Stronger, the one method to acquire fats is to persistently devour extra energy than your physique burns. Whereas a scoop of creatine could include just a few energy, it might by no means be sufficient to make you acquire vital stomach fats.
Thus, should you acquire stomach fats whereas supplementing with creatine, it’s extra reflective of your general weight loss program than the complement itself.
Does Creatine Make You Achieve Muscle?
Creatine helps you gain muscle by:
In different phrases, creatine lets you prepare more durable for longer, boosts restoration, and enhances your physique’s “muscle-building equipment,” serving to you acquire extra muscle and power over time.
Proof of creatine’s effectiveness on this regard comes from a 2022 review of 35 randomized managed trials. The outcomes confirmed that supplementing with creatine elevated muscle mass no matter age, intercourse, or the kind of train you do, although it’s particularly potent should you mix it with power coaching.
Different research exhibits that even older adults who don’t carry weights may even see a slight improve in muscle mass when taking creatine. It gained’t flip them into bodybuilders, however it could assist them retain muscle as they age, rising their independence and making day-to-day actions simpler.
How A lot Weight Does Creatine Make You Achieve?
The quantity of weight you acquire whereas taking creatine will depend on how you are taking it, your intercourse, and your coaching routine.
Loading creatine could result in you gaining 2-to-5 kilos in the course of the first week, primarily due to elevated water retention in your muscle groups. You shouldn’t fear about this water weight acquire, nonetheless, because it’s sometimes momentary, doesn’t have an effect on your well being, and should increase muscle acquire.
Males have a tendency to realize extra weight after they start taking creatine than girls. On common, males can gain about 3.2 kilos, whereas girls may acquire round 0.6 kilos. This distinction is especially as a result of males normally have extra muscle than girls, so their muscle groups maintain extra water.
In the event you mix creatine with power coaching, you possibly can expect to realize 2-to-4 kilos of muscle within the first 4-to-12 weeks. Regardless of rising scale weight, muscle is a boon for well-being, boosting power, athletic efficiency, and several markers of general well being.
What to Do if You Achieve Weight Whereas Taking Creatine
You don’t must do something particular should you acquire weight whereas taking creatine. Any improve in weight is usually attributable to a rise in water weight, not fats, and tends to be innocent, momentary, and useful for muscle acquire.
The easiest way to keep away from creatine weight acquire is to skip the loading part. Whereas loading creatine could make it easier to get outcomes sooner, you possibly can obtain comparable long-term positive aspects by supplementing with 3-to-5 grams every day over an prolonged interval.
Different Creatine Aspect Results
Supplementing with creatine is usually secure, even when taking massive every day doses (30 grams per day) for a number of years.
Opposite to what some say, there’s no proof it causes pimples, complications, or high blood pressure. Furthermore, it doesn’t disturb sleep, virtually definitely doesn’t cause hair loss, and offered you might have wholesome kidneys, it won’t harm kidney well being, both.
What’s the Greatest Creatine Complement?
Analysis exhibits that creatine of any form improves your athletic efficiency in quite a few methods.
Nonetheless, no kind of creatine is as well-studied, secure, cost-effective, and dependable as creatine monohydrate.
For a pure supply of micronized creatine monohydrate that additionally contains two different substances to reinforce muscle progress and enhance restoration, attempt Recharge.
(In the event you aren’t certain if Recharge is best for you or if one other complement may higher suit your finances, circumstances, and targets, then take the Legion Supplement Finder Quiz! In lower than a minute, it’ll inform you precisely what dietary supplements are best for you. Click here to check it out.
+ Scientific References
- Cooper, Robert, et al. “Creatine Supplementation with Specific View to Exercise/Sports Performance: An Update.” Journal of the International Society of Sports Nutrition, vol. 9, no. 1, 20 July 2012, www.ncbi.nlm.nih.gov/pmc/articles/PMC3407788/, https://doi.org/10.1186/1550-2783-9
- Wallimann, Theo, et al. “The Creatine Kinase System and Pleiotropic Effects of Creatine.” Amino Acids, vol. 40, no. 5, 1 May 2011, pp. 1271–1296, www.ncbi.nlm.nih.gov/pubmed/21448658, https://doi.org/10.1007/s00726-011-0877-3. Accessed 2 Apr. 2020.
- Persky, Adam M, et al. Pharmacokinetics of the Dietary Supplement Creatine. Feb. 2003, p. Clinical Pharmacokinetics 42(6):557-74, https://doi.org/10.2165/00003088-200342060-00005.
- Guzun, R., et al. “Systems Bioenergetics of Creatine Kinase Networks: Physiological Roles of Creatine and Phosphocreatine in Regulation of Cardiac Cell Function.” Amino Acids, vol. 40, no. 5, 10 Mar. 2011, pp. 1333–1348, link.springer.com/article/10.1007%2Fs00726-011-0854-x, https://doi.org/10.1007/s00726-011-0854-x.
- Jd, Branch. “Effect of Creatine Supplementation on Body Composition and Performance: A Meta-Analysis.” International Journal of Sport Nutrition and Exercise Metabolism, 1 June 2003, pubmed.ncbi.nlm.nih.gov/12945830/.
- Volek, Jeff S., et al. “The Effects of Creatine Supplementation on Muscular Performance and Body Composition Responses to Short-Term Resistance Training Overreaching.” European Journal of Applied Physiology, vol. 91, no. 5-6, 1 May 2004, pp. 628–637, https://doi.org/10.1007/s00421-003-1031-z. Accessed 8 May 2019.
- Eckerson, Joan M., et al. “Effect of Creatine Phosphate Supplementation on Anaerobic Working Capacity and Body Weight after Two and Six Days of Loading in Men and Women.” The Journal of Strength and Conditioning Research, vol. 19, no. 4, 2005, p. 756, https://doi.org/10.1519/r-16924.1.
- Almeida, Douglas, et al. “Creatine Supplementation Improves Performance, but Is It Safe? Double-Blind Placebo-Controlled Study.” The Journal of Sports Medicine and Physical Fitness, vol. 60, no. 7, June 2020, https://doi.org/10.23736/s0022-4707.20.10437-7.
- Bemben, Michael G, and Hugh S Lamont. “Creatine Supplementation and Exercise Performance.” Sports Medicine, vol. 35, no. 2, 2005, pp. 107–125, link.springer.com/article/10.2165/00007256-200535020-00002, https://doi.org/10.2165/00007256-200535020-00002.
- Powers, Michael E., et al. “Creatine Supplementation Increases Total Body Water without Altering Fluid Distribution.” Journal of Athletic Training, vol. 38, no. 1, 2003, pp. 44–50, www.ncbi.nlm.nih.gov/pmc/articles/PMC155510/.
- Hultman, E., et al. “Muscle Creatine Loading in Men.” Journal of Applied Physiology, vol. 81, no. 1, July 1996, pp. 232–237, pubmed.ncbi.nlm.nih.gov/8828669/, https://doi.org/10.1152/jappl.1996.81.1.232.
- Ribeiro, Alex S., et al. “Creatine Supplementation Does Not Influence the Ratio between Intracellular Water and Skeletal Muscle Mass in Resistance-Trained Men.” International Journal of Sport Nutrition and Exercise Metabolism, vol. 30, no. 6, 1 Nov. 2020, pp. 405–411, https://doi.org/10.1123/ijsnem.2020-0080. Accessed 6 Nov. 2020.
- Farshidfar, Farnaz, et al. “Creatine Supplementation and Skeletal Muscle Metabolism for Building Muscle Mass- Review of the Potential Mechanisms of Action.” Current Protein & Peptide Science, vol. 18, no. 12, 9 Oct. 2017, https://doi.org/10.2174/1389203718666170606105108.
- Antonio, Jose, et al. “Common Questions and Misconceptions about Creatine Supplementation: What Does the Scientific Evidence Really Show?” Journal of the International Society of Sports Nutrition, vol. 18, no. 1, 8 Feb. 2021, www.ncbi.nlm.nih.gov/pmc/articles/PMC7871530/, https://doi.org/10.1186/s12970-021-00412-w.
- Forbes, Scott C., et al. “Creatine Monohydrate Supplementation Does Not Augment Fitness, Performance, or Body Composition Adaptations in Response to Four Weeks of High-Intensity Interval Training in Young Females.” International Journal of Sport Nutrition and Exercise Metabolism, vol. 27, no. 3, June 2017, pp. 285–292, https://doi.org/10.1123/ijsnem.2016-0129. Accessed 14 Oct. 2019.
- Antonio, Jose, and Victoria Ciccone. “The Effects of Pre versus Post Workout Supplementation of Creatine Monohydrate on Body Composition and Strength.” Journal of the International Society of Sports Nutrition, vol. 10, no. 1, 6 Aug. 2013, www.ncbi.nlm.nih.gov/pmc/articles/PMC3750511/, https://doi.org/10.1186/1550-2783-10-36.
- Forbes, et al. “Changes in Fat Mass Following Creatine Supplementation and Resistance Training in Adults ≥50 Years of Age: A Meta-Analysis.” Journal of Functional Morphology and Kinesiology, vol. 4, no. 3, 23 Aug. 2019, p. 62, https://doi.org/10.3390/jfmk4030062.
- Camic, Clayton L, et al. “The Effects of Polyethylene Glycosylated Creatine Supplementation on Muscular Strength and Power.” Journal of Strength and Conditioning Research, vol. 24, no. 12, Dec. 2010, pp. 3343–3351, https://doi.org/10.1519/jsc.0b013e3181fc5c5c.
- Anomasiri, Wilai, et al. “Low Dose Creatine Supplementation Enhances Sprint Phase of 400 Meters Swimming Performance.” Journal of the Medical Association of Thailand = Chotmaihet Thangphaet, vol. 87 Suppl 2, 1 Sept. 2004, pp. S228-232, pubmed.ncbi.nlm.nih.gov/16083193/.
- Parise, G., et al. “Effects of Acute Creatine Monohydrate Supplementation on Leucine Kinetics and Mixed-Muscle Protein Synthesis.” Journal of Applied Physiology, vol. 91, no. 3, 1 Sept. 2001, pp. 1041–1047, https://doi.org/10.1152/jappl.2001.91.3.1041.
- Safdar, Adeel, et al. “Global and Targeted Gene Expression and Protein Content in Skeletal Muscle of Young Men Following Short-Term Creatine Monohydrate Supplementation.” Physiological Genomics, vol. 32, no. 2, Jan. 2008, pp. 219–228, https://doi.org/10.1152/physiolgenomics.00157.2007.
- Tang, Fu-Chun, et al. “Contribution of Creatine to Protein Homeostasis in Athletes after Endurance and Sprint Running.” European Journal of Nutrition, vol. 53, no. 1, 8 Feb. 2013, pp. 61–71, https://doi.org/10.1007/s00394-013-0498-6.
- Delpino, Felipe M., et al. “The Influence of Age, Sex, and Type of Exercise on the Efficacy of Creatine Supplementation on Lean Body Mass: A Systematic Review and Meta-Analysis of Randomized Clinical Trials.” Nutrition, July 2022, p. 111791, https://doi.org/10.1016/j.nut.2022.111791.
- Candow, Darren G., et al. “Effectiveness of Creatine Supplementation on Aging Muscle and Bone: Focus on Falls Prevention and Inflammation.” Journal of Clinical Medicine, vol. 8, no. 4, 11 Apr. 2019, p. 488, https://doi.org/10.3390/jcm8040488.
- Buford, Thomas W, et al. “International Society of Sports Nutrition Position Stand: Creatine Supplementation and Exercise.” Journal of the International Society of Sports Nutrition, vol. 4, no. 1, 2007, p. 6, www.ncbi.nlm.nih.gov/pmc/articles/PMC2048496/, https://doi.org/10.1186/1550-2783-4-6.
- Sartori, Roberta, et al. “Mechanisms of Muscle Atrophy and Hypertrophy: Implications in Health and Disease.” Nature Communications, vol. 12, no. 1, 12 Jan. 2021, www.nature.com/articles/s41467-020-20123-1, https://doi.org/10.1038/s41467-020-20123-1.
- Wolfe, Robert R. “The Underappreciated Role of Muscle in Health and Disease.” The American Journal of Clinical Nutrition, vol. 84, no. 3, 1 Dec. 2006, pp. 475–482, https://doi.org/10.1093/ajcn/84.3.475.
- Kreider, Richard B., et al. “International Society of Sports Nutrition Position Stand: Safety and Efficacy of Creatine Supplementation in Exercise, Sport, and Medicine.” Journal of the International Society of Sports Nutrition, vol. 14, no. 1, 13 June 2017, www.tandfonline.com/doi/full/10.1186/s12970-017-0173-z, https://doi.org/10.1186/s12970-017-0173-z.
- MIHIC, SASA, et al. “Acute Creatine Loading Increases Fat-Free Mass, but Does Not Affect Blood Pressure, Plasma Creatinine, or CK Activity in Men and Women.” Medicine & Science in Sports & Exercise, vol. 32, no. 2, Feb. 2000, p. 291, https://doi.org/10.1097/00005768-200002000-00007.
- van der Merwe, Johann, et al. “Three Weeks of Creatine Monohydrate Supplementation Affects Dihydrotestosterone to Testosterone Ratio in College-Aged Rugby Players.” Clinical Journal of Sport Medicine, vol. 19, no. 5, Sept. 2009, pp. 399–404, https://doi.org/10.1097/jsm.0b013e3181b8b52f.
- Carvalho, Ana Paula Perillo Ferreira, et al. “Suplementação Com Creatina Associada Ao Treinamento Resistido Não Altera as Funções Renal E Hepática.” Revista Brasileira de Medicina Do Esporte, vol. 17, no. 4, Aug. 2011, pp. 237–241, https://doi.org/10.1590/s1517-86922011000400004.
- Davani-Davari, Dorna, et al. “Potential Adverse Effects of Creatine Supplement on the Kidney in Athletes and Bodybuilders.” Iranian Journal of Kidney Diseases, vol. 12, no. 5, 1 Oct. 2018, pp. 253–260, pubmed.ncbi.nlm.nih.gov/30367015/.
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Okay, so we do dig on earnings, however we additionally go in for glad clients, and free delivery works like gangbusters. So, should you’re outdoors the USA, your order ships free when it’s over $199.
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