Creatine is a popular supplement used by athletes and gym goers with tonnes of evidence back it as one of the most effective supplements for improving strength, speed and muscle mass.1 However, one of the most prevalent side effects of creatine is weight gain.2 But this isn't necessarily a bad thing, or the kind of weight gain you might be thinking of.

In this article we're going to break down the facts and answer your questions surrounding weight gain caused by creatine.

Jump to:

What is creatine?

Creatine is naturally occurring compound found in foods like red meat, poultry and sea food.  

An average 70kg male will typically store approximately 120g of creatine in their body. With supplementation it’s possible to increase this storage around 160g.1When your creatine storage is maximised, this is when you'll see the performance enhancing effects of increased strength, power, muscle mass and improved recovery.1 

How does creatine work?

Supplementing creatine increases the amount of phosphocreatine (PCr) storage within the muscle cell which acts as an energy source during high intensity exercise such as weight lifting. Essentially, increasing your phosphocreatine storage will allow you hit more reps and recover better between sets, which in time, leads to increased gains in muscle mass. 

In order for your body to produce phosphocreatine in skeletal muscle, creatine must enter the muscle cell via the bloodstream.3 As creatine enters the muscle cell it may draw water into the cell resulting in water retention and weight gain.4