If you’re looking to lose weight, the last thing you want to do is start taking supplements that you assume will help you drop the pounds, only to end up packing on the pounds instead. Thankfully, if you’re taking creatine, you may wonder does creatine make you fat? If you do gain weight when taking creatine, it may be due to water retention or muscle growth rather than additional fat. Adequate water intake, a healthy diet, and regular exercise are key elements of any weight loss regimen, whether or not you’re also taking creatine supplements.
Creatine and Weight Gain
If you’re taking creatine, you may wonder if it will make you gain weight. If you do gain weight when taking creatine, it may be due to water retention or muscle growth rather than additional fat. Adequate water intake, a healthy diet and regular exercise are recommended for health and wellness.
Creatine Water Retention
When you supplement with creatine, your body stores more water because it acknowledges that it has a surplus of stored energy. If you don’t let your body release water regularly (by drinking at least a gallon of water per day), your weight may increase temporarily. As soon as you start releasing excess water, however, it will drop back down.
Muscle Growth Without Carbs
Creatine increases energy levels in your muscle cells, which helps you perform more reps at a higher weight. But does creatine make you fat if you’re taking it in conjunction with a low-carb diet?
Creatine and Weight Loss
If you’re taking creatine, you may wonder if it will make you gain weight. We all know that our bodies need creatine, but what about supplementation? In most cases, people who take creatine do not end up gaining weight. If you gain weight when taking creatine, it may be due to water retention or muscle growth rather than additional fat. So does creatine make you fat? Not likely.
Creatine For Men
Although creatine does make you gain water weight, it’s only temporary. So long as you are eating a healthy diet and drinking enough water, these gains should go away. If you’re looking to put on muscle mass, then consider adding creatine to your diet (not just in pill form but also by eating foods high in creatine, such as beef). In fact, many bodybuilders supplement with creatine pre-workout.
Does Creatine Cause Hair Loss?
It is possible that creatine supplements may cause hair loss. It is thought that for every 100 grams of creatine in your body, an extra litre of water is produced. Over time, too much water in your system can lead to dehydration, which can lead to your hair falling out. If you are concerned about creatine causing baldness or hair loss, talk with a doctor or dietitian before beginning a supplement regimen.
Does Caffeine Affect Creatine Supplementation?
There is no evidence that caffeine impacts creatine supplementation. In fact, according to Lyle McDonald’s The Ketogenic Diet, research suggests that caffeine may actually potentiate creatine effects. However, if you have a medical condition or are taking prescription medications, check with your doctor before supplementing with creatine.
Health Risks of Taking Too Much Creatine?
Many people start taking creatine in hopes of building more muscle. However, there are some health risks associated with taking too much creatine. First, creatine may cause weight gain due to water retention. Second, a high intake of supplemental creatine can impair kidney function over time. Third, high doses of supplemental creatine deplete levels of phosphocreatine in your brain, which is needed for brain function.
How to Take Creatine Safely
To help you avoid getting fat while taking creatine, try to keep your calorie intake constant and maintain a healthy diet. Eating food is better than drinking sugar-filled sports drinks, which can cause weight gain when consumed in excess. Many athletes are drawn to whey protein for its muscle-building potential—however, if you’re trying to lose weight rather than bulk up, consider adding casein proteins or plant-based protein powders to your regimen instead.