Does Creatine Make You Gain Weight?
Most sportsmen and bodybuilders utilise creatine as one of their supplements. It has a reputation for boosting muscular size, power, and strength. Creatine is thought to help people lose weight or maintain their present weight, but many people worry that it will make them gain weight. The effects of creatine on weight growth will be discussed in this article, along with whether or not it is a beneficial supplement to use for this purpose.
What is Creatine?
The human body naturally contains the substance creatine. Three amino acids—glycine, methionine, and arginine—combine to make it. During intense exercise, our body utilises creatine as a source of muscle energy. Additionally, foods including meat, fish, and eggs contain creatine. The supplement creatine is offered as liquids, powders, and pills.
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How Does Creatine Work?
Let’s first examine how creatine functions in the body before discussing how it affects weight growth. Meat and fish include the naturally occurring substance creatine. Additionally, the body produces a limited amount of it. Creatine functions by raising the body’s ATP (adenosine triphosphate) levels, which serve as the main energy source for muscular contractions.
Creatine is transformed into creatine phosphate, which is then stored in your muscles, when you take a creatine supplement. As a result, your muscles are able to manufacture more ATP, which boosts energy output and enhances muscle performance. Creatine not only boosts ATP synthesis but also enables the muscles to retain more water, which can aid in muscle growth.
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Does Creatine Make You Gain Weight?
Let’s now address the common query, “Does Creatine Make You Gain Weight?” Yes, in a nutshell, but it’s not quite that easy. When using creatine, three different forms of weight increase might happen: water weight growth, muscle weight gain, and fat weight gain.
- Water Weight Gain
When using creatine, water weight gain is the most typical sort of weight increase that happens. Creatine causes the muscles to retain more water, as we already said, which may result in an increase in body weight. Usually only lasting a short while, this effect will disappear once you stop using creatine.
- Muscle Weight Gain
During creatine intake, an individual may experience an increase in body weight that is specifically attributed to muscle mass gain. Creatine aids in the augmentation of muscle size and strength, leading to this form of weight gain. Nonetheless, this type of weight gain is highly sought-after among individuals looking to develop their muscle mass.
- Fat Weight Gain
Fat gain is the third kind of weight gain that can happen after taking creatine. This happens less frequently than water weight growth or muscle weight gain, but it can occur if your diet and activity programme are not attentive. Whether or not you take creatine, you will gain fat weight if you consume more calories than your body requires.
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Should You Take Creatine for Weight Gain?
Let’s speak about whether or not you should use creatine for weight gain now that we’ve covered the various weight gains that can happen when using creatine. Taking creatine for weight growth has benefits and drawbacks, as well as some risks and side effects to be aware of.
- Advantages
Creatine can help you improve strength and muscular mass, which is its main benefit when used to help you gain weight. Athletes and bodybuilders who need to exert themselves to the highest degree will particularly benefit from this. You can train harder and more frequently if you use creatine, which also speeds up recovery.
- Disadvantages
Creatine supplementation for weight gain has the drawback of occasionally resulting in gastrointestinal problems such nausea, cramps, and diarrhoea in certain individuals. Additionally, it can be disappointing for some people to take creatine and not see any real results.
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Risks and Side Effects
Although they are often minor, consuming creatine carries potential dangers and adverse effects. For instance, if they do not drink enough water while taking creatine, some people may become dehydrated. Additionally, there have been some worries raised regarding the potential hazards of taking creatine over the long term. However, additional research is required to completely understand these risks.
How to Take Creatine
It’s crucial to take creatine correctly if you intend to use it to gain weight. Creatine can be consumed in three different ways: loading, maintaining, and cycling.
- Loading Phase
For the first week or so of the loading period, you take a greater dose of creatine to saturate your muscles with the substance. You may get results faster as a result of doing this.
- Maintenance Phase
To keep the levels in your muscles stable after the loading phase, you take a lesser amount of creatine. 3-5 grammes of creatine are commonly taken for this purpose each day.
- Cycling
Creatine is sometimes taken in a cycle, which involves taking it for a while, taking a break, and then starting again. Your body may not get overly dependent on creatine as a result of this.
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Benefits of Creatine:
- Increased Muscle Mass: A well-researched dietary supplement for building muscle growth is creatine. Creatine supplementation has been linked to an increase in muscle mass and strength, according to numerous research.
- Enhanced Athletic Performance: Our athletic performance may be enhanced by creatine because it helps our muscles produce more ATP. Creatine can increase high-intensity workout performance by up to 15%, according to studies.
- Faster Recovery: Creatine aids in enhancing muscle recovery following demanding workouts. Supplementing with creatine has been demonstrated to lessen muscle deterioration and inflammation, speeding up recovery.
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Drawbacks of Creatine:
Although most people can safely use creatine, there are certain potential risks to be aware of, including:
- little stomach discomfort
- water holding
- persons with pre-existing renal problems and kidney deterioration
Is creatine safe?
Ingesting creatine in the recommended amount is commonly regarded as safe. Nonetheless, certain individuals may encounter adverse effects like gastrointestinal distress, nausea, and diarrhea. It is crucial to seek advice from a medical professional prior to incorporating any new supplements, particularly if you possess a medical condition or are undergoing medication.
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How much creatine should I take?
The suggested creatine dose fluctuates according to body weight and physical activity level. In most cases, individuals consume 3-5 grams of creatine per day. It is preferable to commence with a lower dosage and gradually amplify the quantity to evade any feasible side effects.
When should I take creatine?
Although creatine can be consumed at any time of the day, many people choose taking it before or after a workout. The absorption of creatine can also be enhanced by taking it with a meal or beverage high in carbohydrates.
Conclusion
Creatine can result in weight increase, however the kind of weight gain depends on a number of variables. The most frequent form of weight increase linked to creatine is water weight growth, but this weight gain is typically only transitory. Additionally, muscle weight gain is possible, which is a desirable outcome for many people who want to increase their muscle mass. Less frequently, but still possible, fat weight gain results from consuming more calories than your body requires. It’s crucial to take creatine carefully and be aware of any hazards or side effects if you’re thinking about using it to gain weight.
FAQs
Is creatine safe for weight gain?
Creatine is typically safe for the majority of people, however it is crucial to adhere to dosage recommendations and be aware of any risks or adverse effects.
Can creatine cause you to gain fat weight?
If you consume more calories than your body requires, creatine may aid in fat storage and weight gain. While taking creatine, it’s crucial to keep up a regular workout and good eating schedule.
How long does it take to see results from taking creatine?
While some people could notice effects right away, others might not until a few weeks have passed.
Can I take creatine if I am trying to lose weight?
If you’re attempting to reduce weight, you can take creatine, of course. You should be warned that it can result in a brief bloating from water retention.
Should I consult with a doctor before taking creatine?
Before beginning any new supplement regimen, it is usually a good idea to speak with a doctor, especially if you have any underlying medical concerns.
Does creatine make you gain belly fat?
No, there is no proof that taking creatine leads to an increase in belly fat.
How much weight can you gain from creatine in a month?
Studies have shown that people can gain 2–6 pounds of weight in the first few weeks of taking creatine supplements, while individual results may vary.
Does creatine make you gain weight if you don’t workout?
Yes, taking creatine can lead to weight increase even if you don’t exercise, however this weight gain is less likely to be made up of muscle mass.
Does creatine make you gain weight in your face?
No, there is no proof to support the claim that creatine causes weight gain specifically in the face.
Creatine weight gain female?
Both males and females can gain weight as a result of creatine, however the quantity of weight gain varies depending on the person and their exercise regimen.
Does creatine make you gain water weight?
Yes, creatine can contribute to water retention, which can result in weight gain from the retention of water.
References:
- Rawson, E. S., & Volek, J. S. (2003). Effects of creatine supplementation and resistance training on muscle strength and weightlifting performance. Journal of strength and conditioning research, 17(4), 822-831. https://journals.lww.com/nsca-jscr/Abstract/2003/11000/Effects_of_Creatine_Supplementation_and_Resistance.14.aspx
- Persky, A. M., & Brazeau, G. A. (2001). Clinical pharmacology of the dietary supplement creatine monohydrate. Pharmacological Reviews, 53(2), 161-176. https://pharmrev.aspetjournals.org/content/53/2/161.short
- Kreider, R. B. (2003). Effects of creatine supplementation on performance and training adaptations. Molecular and cellular biochemistry, 244(1-2), 89-94. https://link.springer.com/article/10.1023/A:1022465203458
- Pline, K. A., Smith, C. L., & Theodorou, A. A. (2018). Exercise- and nutrition-induced skeletal muscle adaptations: cellular and molecular mechanisms. Journal of the American Association of Nurse Practitioners, 30(11), 607-615. https://journals.lww.com/jaanp/Abstract/2018/11000/Exercise__and_nutrition_induced_skeletal_muscle.3.aspx
- Buford, T. W., Kreider, R. B., Stout, J. R., Greenwood, M., Campbell, B., Spano, M., … & Antonio, J. (2007). International Society of Sports Nutrition position stand: creatine supplementation and exercise. Journal of the International Society of Sports Nutrition, 4(1), 6. https://jissn.biomedcentral.com/articles/10.1186/1550-2783-4-6
