Aside from protein, creatine has been the most buzzed-about supplement in the sports nutrition game for decades now. Still, even many of the most seasoned gym-goers hesitate to add it to their routine. (Lookin’ at you, ladies.)
One major reason for the skepticism: concerns that creatine makes you gain weight. Thing is, there’s much more to this story than meets the eye. Here’s everything you need to know about creatine and weight gain—and why the supplement has so much more to offer than the number on the scale.
What Is Creatine, Anyway?
Produced in the liver and pancreas (and found in animal proteins like beef and fish), creatine is a molecule our muscle cells use to produce chemical energy called ATP.
When our muscles need to contract, they break ATP down into ADP, explains Jacob Wilson, Ph.D., C.S.C.S.*D., CEO of the Applied Science & Performance Institute and member of The Vitamin Shoppe Wellness Council. Creatine helps turn that ADP back into ATP, essentially restocking our muscles’ energy stores.
Think of it like this: Your muscles are like a smartphone battery. ATP is the charge, and creatine is like having a portable power bank ready to juice things back up when you’re running low. Pretty handy when you’re in the middle of an intense workout!
Though our bodies can’t use creatine to produce ATP indefinitely (they eventually switch to breaking down sugar or oxygen and fat for fuel), the molecule is crucial for our ability to perform short bouts of movement (like a box jump or heavy squat), adds Tony Castillo, M.S., R.D.N., L.D., dietitian and nutrition consultant for RSP Nutrition. (Creatine is typically credited with fueling the first 10 to 15 seconds of any exercise.)
Where Your Body Gets Creatine
Your body makes about 1-2 grams of creatine daily on its own. You also get some from food—especially if you eat meat or fish. A pound of raw beef or salmon contains roughly 1-2 grams of creatine.
Here’s the catch: If you’re vegetarian or vegan, you’re getting zero creatine from your diet. That’s one reason plant-based eaters might notice bigger benefits when they start supplementing—they’re starting from a lower baseline.
Why Supplement With Creatine?
Because of its role in the muscle’s energy-producing process, creatine has become one of the longest-used and most-researched supplements in sports nutrition.
“When we supplement with creatine, we increase the amount that is stored in our muscle cells,” says Wilson. “This allows us to improve muscular strength and power in tasks like sprinting, weight training, and even interval training.”
These improvements in strength and power go a long way over time. According to one Medicine and Science in Sports and Exercise study, for example, men who took creatine throughout a 12-week strength training program made greater strength and muscle mass gains than men who took a placebo.
Read More: 6 Reasons Why You’re Not Building Muscle
Another study—this one published in International Journal of Sports Nutrition and Exercise Metabolism—found that cyclists who took creatine for just six days improved their performance in a high-intensity cycling test.
Beyond the Gym
Not to mention, experts now believe creatine may offer cognitive performance benefits, too. “Since creatine is also stored in the brain, supplementing with it may support memory and focus,” Wilson says.
Your brain uses energy just like your muscles do, and creatine helps supply that energy. Some research suggests this might be especially helpful when you’re sleep-deprived or mentally fatigued—like during finals week or a busy work deadline.
Who Benefits Most?
Though many people (especially gym-goers) can benefit from supplementing with creatine, Wilson and Castillo agree that it can be especially helpful for people who eat plant-based diets, since they consume less of it.
But that’s not all. Here’s who might see particularly good results:
- Beginners to strength training – You’re primed to make gains, and creatine can help maximize them
- Athletes in explosive sports – Sprinters, jumpers, anyone needing quick bursts of power
- Older adults – Creatine might help maintain muscle mass and strength as we age
- People cutting calories – It can help preserve muscle while you’re in a deficit
Does Taking Creatine Make You Gain Weight?
Now, the answer to the question everyone seems to ask about creatine: Yes, it technically does make you gain weight.
Don’t freak out just yet, though.
“Creatine brings water into the muscles, which can cause you to see an increase on the scale,” says Castillo. “However, that increase is not from fat.”
While most creatine users gain a couple of pounds while supplementing, exactly how much weight you gain depends on how much muscle you have. (The more muscle, the more creatine and water you can store.)
What to Expect on the Scale
Here’s what typically happens when you start taking creatine:
- Week 1: You might see 2-4 pounds pop up on the scale, especially if you do a loading phase
- Weeks 2-3: Weight gain slows down or stops as your muscles reach their creatine capacity
- Weeks 4-12: Any additional weight gain is likely actual muscle from your improved training performance
The key thing to remember? That initial jump happens fast, but it levels off. You’re not going to keep gaining water weight indefinitely.
It’s All About Location
The water retention from creatine isn’t the bloated, puffy kind you get from eating too much salt or having hormonal fluctuations. It’s water that goes inside your muscle cells, making them fuller and more volumized. That’s actually a good thing for performance and appearance!
Why The Weight You Gain On Creatine Is GOOD
First of all, since creatine-related water weight gain is minimal, it won’t drastically affect what you see in the mirror. “If anything, your muscles will just look a little bigger,” says Wilson. “Nothing bad about that!”
Read More: Pre-Workout Or Post-Workout: What’s The Best Time To Take Creatine?
Plus, that extra water “can help improve hydration status and has even been shown to improve exercise performance in the heat,” he adds.
And, of course, improved hydration and muscular strength and power can help you build more muscle over time, Wilson says. So if you want to get stronger or show off a more muscular physique, creatine can help you get there more efficiently.
The Body Composition Bonus
Here’s something cool: While you might gain a few pounds from creatine, research shows you could actually lose body fat at the same time. Studies have found that people taking creatine while training tend to see their body fat percentage drop more than people not taking it.
In other words, you might weigh a bit more, but you’ll likely look leaner. The scale doesn’t tell the whole story!
Performance Perks You’ll Actually Notice
Beyond the number on the scale, here’s what creatine users often report:
- More reps on your last set – You’ll push through when you’d normally hit failure
- Faster recovery between sets – Those rest periods feel more productive
- Better sprint performance – Whether you’re running, cycling, or rowing
- Fuller-looking muscles – That “pumped” feeling might stick around longer
How To Ease Into Creatine Supplementation
If you can look past the scale and focus on the performance (and eventual physique) benefits of supplementing with creatine, go ahead and start taking the standard five grams per day, says Castillo. Creatine monohydrate is the most-studied form. (We recommend BodyTech’s 100% Creatine Monohydrate.)
However, if you’re really concerned about weight gain, stick to about three grams per day, recommends Wilson. While this dosage will still max out your muscles’ creatine stores, it’ll take longer to do so, so you’ll gain any water weight over the course of a month instead of a week or so.
The Two Main Approaches
Option 1: The Loading Phase
- Take 20-25 grams per day for 5-7 days (split into 4-5 smaller doses)
- Then drop to 3-5 grams daily for maintenance
- Muscles saturate faster, but you’ll see more rapid water weight gain
Option 2: Skip the Loading
- Just take 3-5 grams every day from the start
- Muscles saturate in 3-4 weeks instead of 1 week
- Water weight gain happens more gradually
Both get you to the same place. The loading phase just gets you there faster—which matters if you’ve got a competition coming up, but otherwise? It’s totally optional.
Timing and Mixing Tips
Creatine works by building up in your system over time, so when you take it doesn’t matter as much as just taking it consistently. That said:
- Mix it with carbs – A bit of juice or your post-workout shake can help with absorption
- Stay hydrated – Since creatine pulls water into muscles, make sure you’re drinking enough
- Be consistent – Taking it at the same time daily (like with breakfast or your protein shake) helps you remember
Some people prefer taking it post-workout with their protein powder, while others just add a scoop to their morning coffee. Do what fits your routine best!
What About Other Forms?
You’ll see creatine HCl, buffered creatine, and other fancy versions out there. They claim to cause less bloating or work better, but here’s the thing: creatine monohydrate has decades of research behind it and costs less. Unless you’ve tried monohydrate and had issues with it, there’s no real reason to complicate things.
Stick with the tried-and-true, and save your money for good whole food meals to fuel your training!
Signs It’s Working
Within 2-4 weeks of consistent use, you should notice:
- You can bang out an extra rep or two
- Recovery between hard sets feels quicker
- Your muscles look a bit fuller (especially post-workout)
- You might feel a little heavier, but in a good, strong way
If you’re not noticing anything after a month, double-check that you’re taking it every day and training hard enough to actually challenge your muscles. Creatine won’t build muscle for you—it just helps you train harder so you can build it.
References & Further Reading
- Medicine and Science in Sports and Exercise: Performance and muscle fiber adaptations to creatine supplementation and heavy resistance training.
- International Journal of Sports Nutrition and Exercise Metabolism: Oral Creatine Supplementation’s Decrease of Blood Lactate During Exhaustive, Incremental Cycling.
- PMC/NIH: Creatine supplementation and body composition changes – Meta-analysis of controlled trials
- Journal of the International Society of Sports Nutrition: Common questions and misconceptions about creatine supplementation
- Cleveland Clinic: Creatine supplements – Benefits, uses, and safety
- UCLA Health: Why everyone’s talking about creatine – Expert insights for 2025