Some people are concerned that oral creatine will make them fat. Maybe you’ve heard others complain of looking plump or swollen shortly after starting the supplement.
It’s true that creatine can cause some weight gain, but the weight gain may not be due to fat. There are other reason the number on the scale may have gone up.
1. Water weight
Creatine can cause rapid water weight because the supplement draws water into your muscles’ cells.
Your muscles will hold onto this water, resulting in bloating or puffiness around your arms, legs, or stomach. Your muscles may even appear bigger, even if you’ve just begun your training.
2. Muscle mass
Creatine can be an effective supplement for increasing endurance and strength. Over time, you may see an increase in your muscle strength and size.
Increased muscle mass will also tip the scale upward. As your muscles become bigger, water weight becomes less noticeable, and you’ll appear less swollen.
3. Non-muscle weight gain
You may also be concerned about non-muscle weight gain, namely fat. But despite a seemingly rapid increase in weight, creatine will not make you fat.
One scoop of creatine per day (about 5 grams) doesn’t have any calories, or at the very least, only a few calories. If you stay active and eat a healthy diet, you’re not likely to put on fat while using oral creatine.