- 1 Know Bit About Creatine
- 2 Does Creatine Make You Gain Weight?
- 3 Solutions, If You Gain Weight after Taking Creatine
- 4 How does creatine work?
- 5 Why to Take Creatine?
- 6 Other Risks of Taking Creatine
- 7 Conclusion
Know Bit About Creatine
Generally creatine is called amino acid which gives energy to our cells and creates muscle mass. Due to this many athletic person take oral creatine to boost their performance in sports and develop muscle mass in body.
During the transformation of muscle gain in human body sometimes creatine makes weight gain, which people consider as fat. Before consuming creatine you should understand the cause of weight gain and have some plan to reduce that weight. Now the question is “does creatine make you gain weight” let’s discuss about this in below article.
Does Creatine Make You Gain Weight?
Generally people think if they take oral creatine then they will be fat. Some cases found that they swollen after taking the supplement immediately.
When you are taking creatine it causes some weight gain but that is not due to fat. Let’s discuss the probability reason of weight gain.
1. Can be Water Weight
Sometimes weight gains due to creatine supplement which is called water weight. You can say it fluid retention, which creatine create quick water weight due to the supplement gives water into the muscle cells.
Generally muscle hold the water and you can feel bloating or may be puffiness near your arms, legs or in stomach also. You can notice that your body muscle seem like bigger than previous even if you just started your exercise.
Due to this water retention many people gain weight around 3 to 5 pounds after consuming the oral creatine.
2. Weight Gain May be Due to Muscle Mass
Study says that sometimes creatine supplement helps to increase the strength of body muscle. Gradually you can gain muscle mass, strength and size of your body also.
Once the muscle mass increase it increase the scale of your strength. When your muscle grows bigger the water weight becomes less and it will appear to less swollen.
3. Non-muscle Weight Gain
Sometimes you will be concerned about non-muscle weight gain which is called fat. As a result it increases weight but creatine will not get you fat at all.
If you want to gain fat then you have to take more calories than you disburse to gain it. If you take 5 grams every day it will not give you many calories. Try to stay active and consume healthy diet then you will not gain fat despite taking oral creatine.
Solutions, If You Gain Weight after Taking Creatine
Generally water weight gain with creatine can be temporary. So let’s discuss some points which will help you to less the fluid retention.
Try to drink enough water which stimulates the urination process; that helps you to extract the excess water from your body.
Try to take less sodium because excess sodium will help your body to retain fluid. Add fresh vegetables, fruits in your diet and avoid processed food. If you are consuming sodium then try to check the quantity within 2300 milligrams per day.
Limit the intake of carbohydrate. Carbs required for energy but sometimes carbs also retains the body water, so avoid over eating of carbs. You can take 225 to 325 grams of carbohydrate every day.
This is a process so do exercise regularly to reduce the water level. If you do it regularly your body will not retain any water.
How does creatine work?
Creatine generates naturally by kidneys, liver, and pancreas but you can get it from seafood and meat also. Basic purpose of creatine is to create energy for your body’s muscle.
In creatine supplement you will find phosphate molecule to form creatine phosphate that gives to the body quick energy for heavy performance.
Your body’s main source of energy is adenosine triphosphate (ATP) which is neurotransmitter. To process all this creatine helps.
You may require more energy to do weight training and physical exercise. But your body creates naturally creatine, but due to the low reserve of this natural creatine you may require oral creatine.
Supplements helps to increase of ATP that give your body extra strength, energy and endurance.
Supplementation, however, helps increase the availability of ATP, providing your body with extra energy, strength, and endurance.
Why to Take Creatine?
People generally takes creatine to build their strength, endurance increase their athletic performance and to build muscle mass. But you may take it for other reasons also.
In some cases it may help you to improve many muscular disorders. A study says some people having muscular dystrophy, increased muscle strength after they consume creatine supplement.
Some cases found that creatine can improve symptoms of major depression in women. What researchers found that the women had seen improvements in their symptoms within two weeks, gradually it increases.
Other Risks of Taking Creatine
In most of the cases consuming creatine considered as safe but in some cases you may find adverse side effects. Due to the over doses you can find cases of kidney, liver and heart damages also.
If you are already facing any issue in your liver, kidney or in heart, please consult your physician immediately for proper diagnosis.
There are some minor side effects like nausea, heat intolerance, dizziness and diarrhea of excess having creatine. If your side effect is not cured quickly then stop taking it and consult the physician.
If you have any kind of bipolar disorder then consults your physician immediately. It is always advisable to take doctors consultation before taking any type of supplements.
Creatine basically helps you to increase your physical performance but it may cause some water weight gain.
Your body’s fluid retention may be temporary but it may continue till you consuming creatine. It becomes less recognizable when you are into lean muscle mass.
Thanks you for reading this article. We would love to hear from you about your experience of creatine. Please let us know by commenting below.
Disclaimer: This article is written to best of our knowledge and for your information only. Please consult your doctor before taking any kind of creatine supplement.