Is creatine weight gain permanent? If we talk about initial water retention, it will disappear in a few weeks. However, muscles that grow will be in place if you continue to exercise regularly.
Those who are new to creatine supplementation may experience mild bloating and weight gain from water retention, particularly in the loading phase. However, bloating from water retention is temporary and typically resolves on its own, and may even benefit your performance.
Some people may experience weight gain when taking creatine. Weight gain is most commonly a result of water retention, but increased muscle mass can also contribute. Creatine can help you gain lean muscle mass by making it easier for you to build muscle.
One of the main benefits of taking creatine is that it helps build muscle mass. So, if you stop taking it, you may start to see a loss in muscle mass. This is especially true if you don't change your workout routine or diet when you stop taking creatine.
The side effects that may be experienced include a change in muscle mass, fatigue, and loss of water weight. While there may even be a temporary reduction in the body's natural creatine production, they typically will return to normal in about 4-6 weeks.
Taking creatine can cause temporary muscle hydration that leads to bloating, but it's not permanent.
Creatine & Dieting
One of the biggest drawbacks associated with creatine, is the fact that, because many forms help to draw water into the cells, they can cause bloating and water retention, which, as a bodybuilder prepping for a contest, is exactly what you don't want.
If you gain unwanted weight after taking creatine, you may want to reduce carbohydrate intake. While your body needs carbs for energy, carbs also make your body hold onto more water.
Science has shown that creatine helps prevent you from losing muscle and strength. While this doesn't mean you'll lose fat, it can help the effectiveness of your calorie deficit by directing your body to burn fat rather than your muscle mass for energy.
The Bottom Line
While there are some concerns for weight gain from creatine, the current evidence shows that this is likely due to increased muscle mass or short-term water retention. Always talk to your doctor about any health related concerns.
One of the most common side effects of creatine is water retention. This could be an issue if your primary goal is to lose weight, as evidenced by the numbers on a scale. However, if you want to drop fat instead, it won't affect your plans. "Creatine affects our muscles but not our body fat," explains Chapman.
There is no evidence to suggest that creatine makes you look less cut. In fact, creatine can help increase muscle mass and improve overall strength, which can lead to a more defined and toned appearance.
You can safely take creatine long-term for up to five years. Science has demonstrated that as long as you stick to the recommended daily dose, your body can easily tolerate creatine.
Creatine is possibly safe when taken long-term. Doses up to 10 grams daily for up to 5 years have been safely used. Side effects might include dehydration, upset stomach, and muscle cramps.
Creatine doesn't make you fat, but you may experience slight weight gain when you first start taking it—usually between 2 to 4.5 pounds, depending on your initial bodyweight. This weight is thought to be water, mostly, and no fat mass.
The short answer is: yes, creatine can make you gain weight. Studies demonstrate that you can gain weight rapidly when you take creatine, especially if you use a loading phase. For example, a 2003 study found that after 30 days of high-dose creatine supplementation, the participants gained an average of 3.75 pounds[*].
It possibly Decreases Muscle Mass.
Similar to losing strength, it's hard to say if you will lose lean muscle mass. But, the muscle size will likely appear smaller due to losing the water weight gain. A loss in muscle tissue occurs for a few other reasons as well, including low-calorie diets and illness.
Many studies have demonstrated that creatine supplementation, in combination with various kinds of training, is effective at augmenting training workouts and increasing muscular strength and lean body mass [14,17].
Creatine is known to boost energy, which can help you exercise for extended periods and improve your overall fitness. This will also burn more calories, help you to lose fat mass, and gain muscle mass. Creatine also speeds up the metabolism.
The gains in body mass observed are likely due to water retention during supplementation. Creatine is an osmotically active substance. Thus, any increase in the body's Cr content should result in increased water retention and consequent gains in body mass.
Water Weight Loss
When you stop supplementing with creatine, your muscles will not hold as much water, making you lose weight, sometimes up to 5 to 7 pounds, in the first several days to a week after stopping creatine.