Numerous studies have shown that creatine is one of the most efficient supplements for increasing strength, speed, and muscular mass. It is a common supplement used by sportsmen and gym users. The question of “does creatine make you gain weight?” is one that people frequently inquire about despite the fact that it is extremely popular.
Weight gain is one of the most frequent negative effects of creatine. However, this is not always a bad thing or the type of weight increase you might be picturing.
I’m going to break down the information and respond to your queries about weight gain brought on by creatine in this article. So read this article till the end to understand more about this and other topics…
What Is Creatine?
Creatine is a type of amino acid that aids in muscle building and provides your cells with energy. As a result, some people utilize oral creatine to enhance their physical attributes and athletic ability.
But in addition to increasing muscle size, creatine can cause unwanted weight gain that some people mistake for fat.
It’s crucial to know what kind of weight gain is likely and what you can do to lose extra weight before taking creatine pills.
Why Should You Take Creatine?
Many people use creatine to increase their lean muscle mass, improve their athletic performance, and increase strength. However, it can also be used for other purposes.
Parkinson’s disease, Alzheimer’s disease, and epilepsy may all be helped by oral creatine. Since most study has relied on animal models, more research is required.
It can also aid in the improvement of some muscle problems. Researchers discovered that using creatine supplements boosted the muscle strength of persons with muscular dystrophy, according to a review of studies published in 2013.
Creatine may help with the symptoms of serious depression in women, according to a 2012 study. Over the course of eight weeks, 52 women got 5 grams of creatine daily. Researchers discovered that the symptoms of the women who received creatine began to improve as soon as two weeks had passed, and they continued to do so eight weeks later.
Answering The Question: Does Creatine Make You Gain Weight?
Evidence from short-term research suggests that creatine will increase body mass, particularly when used in conjunction with a loading procedure. The retention of water in the muscle cell will most likely be the cause of this. In this case, this is really a positive sign because it means that your creatine stockpiles are growing, which will improve your performance.
Long-term weight gain is likely related to an increase in lean muscle mass.1 Maximum creatine storage will boost exercise capacity (sets and reps) and recovery, which will then improve training quality and, ultimately, result in an increase in lean muscle mass.
Some people worry that taking oral creatine may make them gain weight. Perhaps you’ve heard from others that they began to swell or look bloated right after using the supplement.
Although weight increase with creatine is possible, the weight gain may not always come from fat. There are many explanations that the weight may have increased.
1. Muscle Mass
Even while creatine can cause a little amount of water weight gain, research has shown that it can be a helpful supplement for increasing strength and endurance. Over time, you may see a rise in your strength and muscular mass.
Additionally, gaining muscular mass will cause the scale to tilt up. Your appearance of swelling will diminish as your muscles grow larger and the water weight becomes less apparent.
2. Water Weight
Use of creatine may lead to water weight increase, a specific type of weight gain. Creatine, which is also known as fluid retention, draws water into the cells of your muscles, which can cause a rapid increase in body water.
Your arms, legs, or stomach may appear bloated or puffy because your muscles will hold onto this water. Even if you have only recently started your training, your muscles may even appear larger. Some people gain 2 to 4.5 pounds in the first week after starting oral creatine, mostly from water retention.
3. Non-Muscle Weight
You can also be worried about fat increase rather than muscle gain. Creatine won’t make you fat, despite the weight-gain appearing to happen quickly.
You must consume or take more calories than you expend in order to acquire weight. 1 scoop of creatine (around 5 grams) per day has either no calories at all or very few. If you maintain an active lifestyle and eat a healthy diet, you won’t likely gain weight while using oral creatine.
How Does Creatine Work?
Your muscles can use more energy thanks to creatine. Creatine is produced naturally by the liver, kidneys, and pancreas, but it can also be found in red meat and shellfish.
Creatine, when taken orally, becomes creatine phosphate, sometimes referred to as phosphocreatine, which provides your body with rapid energy for strenuous workouts.
Adenosine triphosphate (ATP), the primary energy source in your body, is made easier to manufacture when you take creatine phosphate.
Energy is needed for both weight training and physical activity. Although your body naturally produces creatine, your muscles can only store a certain amount of it.
Supplementation increases the availability of ATP, providing your body with more energy, strength, and endurance.
How To Lose Weight Gained Through Creatine?
With creatine, you could have brief water weight increase. However, the following advice will help you lessen fluid retention:
- You should drink more water. Urination is prompted by drinking water, which aids in the removal of extra water from the body.
- Cut back on your sodium consumption. Your body will retain fluid if you consume too much sodium. Limit processed foods and fast food, and increase your intake of fresh fruits and vegetables. Limit your daily salt consumption to 2,300 milligrams or less.
- Limit your intake of carbohydrates. Don’t go overboard with the carbs; while you need them for energy, they also make your body retain water. You should keep your daily carbohydrate intake to 225–325 grams.
- Be patient and don’t rush. Water retention can be reduced by exercise. Less water will be retained in your body the more you exercise and train it.
Wrapping It Up!
In case you were searching about the answer to “does creatine make you gain weight” I hope that this article has been of help to you. If there are any other queries related to the same, feel free to let me know. All that you need to do is scroll down till you reach the bottom of the page. Then leave your comments and queries in the box below. And I will be there to answer them all for you!
Read Also:
