Does creatine make you fat? We debunk the myth

Javier Colomer 5 min. of reading Creatine Leave a comment

Does creatine make you fat? This question has generated controversy in the world of fitness and sports nutrition. In this post, we debunk its myths and analyse the true effects of creatine on weight gain.

Creatine may increase muscle mass, but there is no evidence or link to increased body fat.
Some people may experience an increase in body weight due to intramuscular fluid retention, this increase is temporary and resolves quickly after discontinuation of creatine supplementation.
It is important to note that any change in body weight should be assessed in the context of a comprehensive body composition assessment.

How does creatine influence the development of body mass?

Is it true that creatine is fattening or is it a myth? Below we explain the different ways in which creatine can influence body weight.

Fluid retention

One of the effects commonly associated with creatine is fluid retention. While this phenomenon may be of concern to some consumers, it is in fact a natural and necessary process for the optimal functioning of the body.

When creatine is consumed, it is converted to phosphocreatine and stored in muscle cells. Phosphocreatine draws water into the cells, which causes cell expansion. This process is known as “cell volumisation”.

It is important to note that the fluid retention that occurs with the use of creatine is mainly limited to the muscles (intramuscular not subcutaneous), and is not observed in other body tissues.

Increased muscle mass

When creatine is consumed, it increases the availability of energy to the muscles, allowing them to work harder. As a result, greater volume can be achieved after a training session, which in turn can contribute to increased protein synthesis and muscle growth.

It is important to note that the increase in muscle mass that occurs with creatine is not related to an increase in body fat. In fact, several studies have shown that creatine supplementation can lead to a decrease in body fat in some individuals.

Although some users may experience an increase in body weight due to intramuscular fluid retention, this increase is temporary and resolves quickly after discontinuing creatine supplementation.

So does creatine really increase body fat?

No. Recent studies have shown that the effects on weight are only related to fluid retention and muscle development.

Fluid retention can cause a temporary increase in weight in some people, but it is important to clarify that this is not due to an increase in body fat but is related to fluid retention.

This can be of particular concern for those looking to lose weight or build muscle. In these cases, it is recommended to adjust the dose and time of use of creatine.

Likewise, the growth in muscle mass can contribute to weight gain, but it should be noted that this type of gain is due to muscle and not fat.

In conclusion, although taking creatine may cause an increase in body weight, it does not cause an increase in body fat, thus refuting the idea that creatine is “fattening”.

Can I take creatine if I want to start the cutting phase?

Not only can you do it, but it is recommended. During the definition phase, calorie restriction may affect your performance. This is where creatine comes into play, allowing you to train more effectively.

On the other hand, from an aesthetic point of view, during the definition phase, there is a tendency to reduce carbohydrate intake, which can affect the muscular appearance you desire. So, continuing creatine intake can help you maintain a fuller, more defined muscular appearance, even with a low carbohydrate intake.

Recommendations for the appropriate use of creatine

To maximise the benefits of creatine supplementation, it is essential to follow science-based recommendations tailored to the exercise you do.

Maintaining adequate hydration, especially if you are training, is essential to avoid possible side effects such as muscle cramps or dehydration. Make sure you drink enough water throughout the day, especially before, during, and after exercise.
Maintaining a balanced diet is key to supporting the muscle growth process and ensuring your body has the nutrients it needs for optimal performance. Include high-quality protein, complex carbohydrates, vitamins, and minerals in your diet.

Other supplements to increase muscle mass without putting on weight

At HSN we have several supplements available that can help increase muscle mass without contributing to an increase in body fat. Here are some supplements that can be useful in this regard:

Bibliographic sources

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
Buford, T.W., et al. (2007). International Society of Sports Nutrition position stand: creatine supplementation and exercise. Journal of the International Society of Sports Nutrition, 4, 6. https://jissn.biomedcentral.com/articles/10.1186/1550-2783-4-6
Van Loon, L.J., et al. (2003). The effects of increasing exercise intensity on muscle fuel utilisation in humans. The Journal of Physiology, 536(Pt 1), 295-304. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2278845/