When it comes to sports nutrition and the supplement industry, it seems there is an endless supply of powders, tablets, and potions promising to change your body, mind, and life.
Some claim they will help you shed fat or build muscle mass, others offer enhanced mental clarity or better sleep, and just about all of them vow to improve your overall health and well-being.
And in the murky world of supplements, it can be hard to figure out which ones are being overhyped, and which are actually worth your money.
Even the legitimate ones can come with some side effects, and what works for somebody else might not work for you.
If you have ever visited a supplement store or looked into building muscle, you have probably heard of creatine supplementation.
Creatine is one of the most well-known and talked about supplements, and offers many benefits — but some say it can also have some negative side effects, including unwanted weight gain and kidney damage.
Let's unpack the rumours around creatine weight gain, what the supplement is used for, and how to work out if it is suitable for you.
What is creatine?
Creatine is a compound that is created in the body, but can also be taken as a supplement, and usually comes in a powder form [1].
In our bodies, creatine is produced naturally and is made from amino acids. In humans, most of our creatine is stored in skeletal muscle, and it is also found in the brain and testes in small amounts [2].
It helps the body transfer energy to cells and regenerate adenosine triphosphate, and has been associated with increased glycogen storage in muscles [3].
While it does occur naturally in the body, it can also be found in foods including red meat and fish [4].
What does creatine do?
In addition to being produced by the body and being found in our food, creatine is also a popular sports supplement [5].
There are different forms of creatine, but the most common is creatine monohydrate; this is what you will typically see at your local health food store.
Supplementing to increase your body's creatine stores is very popular and widespread in the health and fitness community as it is believed to enhance athletic performance.
It is widely taken by bodybuilders, weightlifters, and athletes.
Most creatine users take it to help increase lean muscle mass, support muscle growth and improve strength and speed [6].
One study found subjects taking creatine were able to increase their bench press by 24% and their squat by 32%, while also increasing their fat-free mass [7] — pretty impressive!
Increasing your body's creatine levels is also believed to help prevent injury, lead to improved recovery, reduce muscle cramps, and support athletes undertaking heavy training loads [5].
The other good news is, in the murky world of 'health' supplements, creatine is one of the most widely studied and generally well regarded.
Research has found both short-term creatine supplementation and long-term creatine supplementation are safe for healthy people [5]. The typical recommended serving size is around 3-5 grams per day.
Can creatine make you gain weight?
In addition to the health benefits, creatine supplementation can come with a few adverse side effects.
For one thing, high-dose creatine supplementation can be harmful to your liver, kidneys, and heart [1].
If you have previously had health issues with any of these organs, it is best to speak to your doctor before you begin taking creatine.
Creatine has also been associated with weight gain, and you may be concerned it could increase body fat levels.
If you are on a weight loss journey or trying to improve athletic performance, this is probably the last thing you want!
So what is behind creatine weight gain, is it a real thing, and should you be concerned about it?
Water weight
Some users say they have gained weight rapidly after taking oral creatine, and while this can happen, it is not necessarily something to be concerned about.
The weight gain, bloating, or feelings of 'puffiness' that most people experience after beginning to take creatine is typically water weight gain [8].
Creatine supplementation increases intracellular and extracellular water in the body, meaning it draws more water into your muscles, and your muscles hold onto the water [9].
Water retention typically does not lead to long-term weight gain and is generally not likely to impact your overall health, fitness or results.
Muscle mass
Another reason some people might gain weight after they begin taking creatine supplements is muscle gain.
We often hear the adage that muscle weighs more than fat. While this is not technically true — after all, a kilogram of muscle and a kilogram of fat both weigh a kilogram — muscle mass is denser than fat.
What this means is that a kilogram of muscle will look smaller than a kilogram of fat; a person with high body fat and a person with high muscle mass might weigh the same, but they will look very different.
If you gain weight due to increased lean muscle mass, this changes your body composition and does not visually resemble fat gain.
So if you develop increased muscle mass, you might also technically gain weight, but not necessarily increased body fat levels.
Remember, health is about much more than the number on the scales, and weight gained is not always a bad thing.
Is creatine weight gain permanent?
Yes and no, depending on the reason behind the weight gain.
For people who experience water weight gain after they begin taking creatine, this will typically settle relatively quickly and is not generally a long-term issue [4].
If your weight gain is due to having more muscle mass, this could be long-term — as long as you continue to lift heavier weights and fuel correctly.
It takes hard work to gain lean muscle mass and to maintain it, so this type of weight gain will only be permanent if you stick to your habits [10].
If you have gained weight while taking creatine for another reason — perhaps other medical or lifestyle factors — it might be worth speaking to a doctor to determine the cause and how long may will last.
How to minimise creatine weight gain
If you are considering taking creatine supplements but are concerned about gaining weight, there are a few things you can do.
To minimise water retention, following a low-sodium diet and avoiding processed foods can be beneficial.
Drinking more water might sound counterintuitive, but it can also help to flush out your system; if your body is well hydrated it is less likely to hold on to excess fluid [11].
Water weight gain should typically settle within a couple of weeks, especially if you increase muscle mass.
Another way to manage your weight and avoid unwanted fat gain is by understanding things like metabolic rate and making sure you are fuelling correctly and eating the right protein, healthy fat, and carbohydrate intake to meet your body's needs [12].
Eating too much can make you gain weight while eating too little can also lead to your body holding onto fat stores, making it difficult to lose weight.
If you are considering taking a creatine supplement but are not sure how to find the right one, or are concerned about rapid weight gain, you should speak to a health professional to find the best supplement and dosage for you.
Should you still take creatine when trying to lose weight?
If you are trying to drop weight, lose fat, and build lean muscle, creatine supplementation can absolutely be part of your lifestyle (alongside a healthy diet and workout regime, of course).
In fact, some research has shown creatine may contribute to modest weight loss [13].
If weight loss is your goal and you have a significant amount to lose or need a little extra help, you could consider a program such as Pilot's weight loss treatment.
The treatment is designed to help men who have tried it all, and offers an easy science-backed solution to help you control your appetite and achieve lasting weight loss.
You can order it all from the comfort and convenience of your own home through a simple online assessment, and have access to consults with medical professionals to support you along your journey.
Through Pilot's program, you can learn to control hunger and cravings, target your appetite, and retrain your metabolism (yep, it's possible!).
It is also designed by dietitians and health practitioners to help you transform your relationship with food, and make sustainable lifestyle changes, leading to long-term results.
Most importantly, it can help put you on the path to a healthier, happier life. Your future self will thank you for it!
Image credit: Pexels/Andres Ayrton
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