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- Experts indicate that individuals may experience a weight gain of 1 to 3 pounds within the first week or two of creatine supplementation.
- This initial weight increase is primarily due to water retention, as creatine draws water into muscle cells.
- Over time, when paired with strength training, most of the weight gained is likely to be from muscle growth rather than water.
- Research suggests that individuals can expect to gain approximately 2.51 pounds of lean muscle mass.
- There is no scientific basis for believing that creatine contributes to fat gain.
Creatine is among the most extensively researched supplements, providing healthcare professionals with a solid understanding of its potential side effects. A notable side effect is weight gain, as noted by Kristyen Tomcik, PhD, an assistant professor of nutrition at the Case Western Reserve University School of Medicine. He personally experienced this phenomenon after resuming creatine following a break.
The principal concern is whether the extra weight is composed of muscle or fat mass. According to Dr. Tomcik, weight gain from creatine does not occur in the traditional sense.
The Primary Cause of Creatine Weight Gain
The number on the scale may increase when starting creatine due to an elevation in the total body water content, explains Aubrey Grant, MD, the director of sports and performance cardiology at MedStar Health in Washington, D.C. “Creatine is stored in skeletal muscle, where it draws water into muscle cells through osmotic effects,” he explains.
Consequently, a weight gain of approximately 1 to 3 pounds is commonly observed within the first week or two of supplementation. “This is a predictable physiological response and is generally harmless for most users,” states Dr. Grant.
He reiterates that this additional weight is not a result of fat.
Dr. Tomcik compares the initial weight gain from creatine to what occurs at the beginning of a low-carb diet, only in reverse. While creatine enhances water retention in muscles, low-carb diets initially deplete stored carbohydrates, reducing associated water weight.
Dr. Grant notes that water retention is most noticeable during the early stages of creatine consumption. After a few weeks, this water weight gain tends to plateau, though it does not completely diminish.
“Some degree of intracellular water retention within muscles will continue as long as creatine supplementation is maintained,” adds Dr. Grant.
Weight Gain From Increased Muscle Mass
For individuals using creatine alongside rigorous training, Dr. Grant explains that the weight gain is likely due to genuine increases in muscle mass rather than merely water weight. “This type of ‘weight gain’ is generally positive.”
Creatine enhances the energy reserves in muscles, which increases performance during short bursts of high-intensity activities such as weightlifting or sprinting. This indirect benefit accumulates over time, translating to greater gains. Research indicates that individuals taking creatine while weightlifting can gain approximately 2.51 pounds of lean muscle mass compared to those who do not supplement.
Does Creatine Increase Fat Mass?
It is a common misconception that elevated body weight signifies increased fat mass. However, numerous scientific studies have demonstrated that there is no significant change in fat mass with short-term (7 days) or long-term (6 to 8 weeks and 1 to 2 years) creatine use. There have been no variations in fat percentages between individuals engaged in cardio exercises versus strength training.
When to Be Concerned About Creatine Weight Gain
Tomcik states that most water weight gain from creatine is minimal and stabilizes after a few weeks, and there’s little reason for concern. Furthermore, if you notice lean muscle gain, it is generally beneficial for performance and metabolic health, according to Dr. Grant.
Issues arise when creatine supplementation is combined with poor dietary habits or insufficient strength training. In such cases, Dr. Grant warns that weight gain may be attributed to increased fat mass. When using creatine, he suggests maintaining a structured resistance training regimen and a balanced diet rich in adequate protein intake while ensuring proper hydration.
If you are taking a high loading dose of creatine (20 grams a day) and experience discomfort or noticeable weight increases, Tomcik suggests reducing the dosage to 3 to 5 grams per day and gradually increasing the dosage. Most men can safely use creatine at this lower dosage.
That said, creatine can cause side effects such as diarrhea, elevated blood pressure, and bloating. If these issues persist, it may be necessary to reassess the dosage or creatine brand. There’s also an ongoing debate about creatine’s potential impact on kidney function; however, recent research suggests it has no adverse effects on the kidneys of healthy individuals. If you have kidney disease or are at risk for it, consulting a healthcare provider before starting supplementation is advisable.
“In general, for healthy individuals using creatine responsibly alongside a structured training program, slight weight increases should not be a cause for concern; they often indicate increased lean body mass and improved performance,” notes Dr. Grant.
Jocelyn Solis-Moreira, MS, is the associate health & fitness editor for Men’s Health. She has previously contributed to CNN, Scientific American, Popular Science, and National Geographic. In her free time, she enjoys circus arts and working on perfecting her pull-up.
Erica Sweeney is a writer specializing in health, wellness, and careers. Her work has appeared in The New York Times, HuffPost, Teen Vogue, Parade, Money, Business Insider, and many others.
