From the Guidelines
Creatine supplementation can lead to weight gain, primarily due to water retention in muscles, with an expected increase of 2-4 pounds within the first week of supplementation. This weight gain is not due to fat accumulation but rather an increase in water content in muscle tissue, as supported by the UEFA expert group statement on nutrition in elite football, which recommends a loading phase of ~20 g/day (divided into four equal daily doses) for 5–7 days, followed by a maintenance phase of 3–5 g/day (single dose) for the duration of the supplementation period 1. The study suggests that lower dose approaches (2–5 g/day) for 28 days may avoid the associated increase in body mass. Additionally, creatine supports muscle growth over time through improved exercise performance, potentially leading to additional weight gain in the form of lean muscle mass. Key points to consider include:
- The initial weight gain is due to water retention, not fat gain
- The weight gain typically stabilizes after the initial loading phase
- Creatine increases phosphocreatine stores in muscles, enhancing ATP production during high-intensity exercise
- The recommended dosage is 3-5 grams daily, with a loading phase of 20 g/day for 5-7 days
- Concurrent consumption with a mixed protein/CHO source may enhance muscle creatine uptake via insulin stimulation, as noted in the study by Collins et al. 1.
From the Research
Creatine and Weight Gain
- The question of whether creatine causes weight gain is a common one, and research has been conducted to investigate this topic 2.
- Studies have shown that creatine supplementation can lead to increased lean muscle mass and exercise capacity, which may result in weight gain 3.
- However, this weight gain is typically due to an increase in muscle mass, rather than an increase in body fat.
- Some research has suggested that creatine supplementation may lead to water retention, which could also contribute to weight gain 2.
- However, other studies have found that creatine supplementation does not significantly alter body composition or lead to significant weight gain 4, 5, 6.
Safety and Tolerability
- Creatine supplementation is generally considered safe and well-tolerated in healthy individuals, with no significant adverse effects on kidney function or other health markers 3, 4, 5, 6.
- However, individuals with pre-existing kidney disease or those at risk for kidney dysfunction should exercise caution when using creatine supplements 4, 5.
- The available evidence suggests that creatine supplementation does not induce renal damage in healthy individuals, and is safe for use in most populations 6.