Creatine is a dietary supplement that serves to improve athletic performance. It is available in creatine monohydrate, which is the most common form. During high-intensity exercises, creatine becomes an essential energy source for your body.
According to the University of Maryland Medical Center, creatine can increase strength, reduce fatigue, and increase muscle mass. However, taking creatine can cause unwanted side effects, including weight gain.
In this article, we will try to find out why creatine can cause unwanted weight gain and how you can prevent it. Make sure you read this article carefully to grasp all the essential information and get the most out of it. Read on!
According to the research studies conducted at the University of Quinnipiac (United States), weight gain is the most common side effect of creatine users. This happens because creatine increases the amount of water stored in the muscles and causes the body to retain more water.
On average, you may experience a 0.5 to 1.4 kg weight gain during the first week of use. Keep in mind that the more muscle mass you have, the more water you can retain, so you can gain more weight than you would gain without creatine intake.
If weight gain is a problem for you, consider reducing the amount of creatine you take. The typical creatine intake is 5 grams per day. However, research suggests staying at the lower end to prevent weight gain.
Several research studies have found that eating 2-3 grams daily effectively reduces fatigue during high-intensity exercise without causing weight gain due to water retention.
The Creatine Ethyl Ester (CEE) is a form of creatine commonly marketed as “non-bloating,”i.e., not swell as much as traditional creatine supplements. In addition, the manufacturers of such creatine variants claim that it does not cause weight gain.
While this may be true, the EEC may not be as effective as creatine monohydrate. One such study concluded that the EEC is not as effective as creatine monohydrate to improve strength, gain muscle mass, and get more energy.
If you are determined to take creatine, you must drink a lot of liquid while you are taking it, as it can increase the risk of dehydration. Taking creatine can also cause other unwanted side effects such as stomach aches, muscle cramps, dizziness, and diarrhea.
You may have to avoid or stop creatine if you have kidney or liver disease. In addition, taking creatine with caffeine or diuretics can increase the risk of dehydration. As discussed above, creatine supplements can cause weight gain.
For instance, when you take 20 grams daily, your weight will increase by 5-8 pounds – i.e., 2-4 kg – the primary cause of which is the accumulation of water in the muscles.
Therefore, it is always advisable to take the recommended doses. Don’t go above it, or it will cause unnecessary weight gain plus other side effects that could distract you from carrying out your muscle gain journey adequately. Good Luck!
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