No, creatine does not make you "fat" in the sense of fat mass gain. While this dietary supplement may cause slight water retention at first (0-2kg), creatine's main advantage is that it helps you build muscle mass by increasing the intensity of your workouts!
Let's try to understand how creatine actually influences body composition, so that we can use it optimally for both mass gain and lean training.
Contents
Creatine: how does it work?
Metabolic role
Creatine phosphate plays a crucial role in cellular energy production. Naturally present in the body, this molecule helps regenerate adenosine triphosphate (ATP), the main source of muscular energy.
Muscle creatine reserves can be increased by eating creatine-rich foods (meat, fish) or by supplementation.
This increase in fast energy (ATP) has several advantages for athletes:
- Improves muscular strength during short-duration efforts (sprinting, jumping, etc.).
- Optimizing recovery between sets
- Increased maximum muscle power
Creatine monohydrate is a nutrient, not a doping substance! It optimizes an existing physiological process, and does not force the body to exceed its biological limits.
These physiological effects of creatine on muscular energy naturally lead us to question its impact on body weight. Indeed, many athletes fear that this performance enhancement will be accompanied by undesirable weight gain. But is this really the case?
Does creatine really make you fat?
Clinical studies agree on one point: creatine does not cause body fat gain.
Direct effects on body weight
Creatine monohydrate has no direct effect on body fat or muscle mass. In other words, this molecule won't make you gain fat, nor does creatine have a direct effect on weight loss.
Its main impact on body weight is manifested through two mechanisms:
- Safe, non-systematic natural intracellular water retention (0-2 kg)
- Zero calorie intake (0 kcal/g) with no effect on body composition
This water retention is a natural physiological process, temporary and totally reversible when supplementation is stopped1. It helps optimize cellular energy by facilitating creatine absorption and promoting intracellular muscle hydration.
Indirect role in muscle mass gain
Creatine monohydrate has no direct effect on mass gain, but plays a crucial role in optimizing training.
Creatine's main advantage lies in its effect on intense physical activity. It increases muscular strength and power during training, leading to a significant improvement in performance over short periods. This optimization of training capacity indirectly stimulates muscle massgain2.
Maximized muscle creatine reserves improve the quality of workouts, indirectly promoting muscle development without increasing body fat.
| Effect type | Impact | Duration |
|---|---|---|
| Intracellular water retention | +0-2 kg depending on the individual | Temporary, fully reversible |
| Muscular development | Indirect, variable depending on drive | Permanent with the right training and diet |
| Body fat | No direct effect | - |
But for those who want to lose weight: should creatine be avoided?
Creatine: can you achieve all your weight goals?
Creatine can be a valuable ally, whether you want to gain or lose weight. It all depends on your goal and your overall nutritional strategy.
It's important to understand that weight loss or gain is primarily the result of an energy balance linked to your diet. A caloric intake higher than your expenditure will lead to weight gain, while a caloric deficit will lead to weight loss.
For example, if your metabolism needs an average of 1800 calories a day, and you consume 1700, your body will naturally draw the missing energy from fat and muscle.
To lose weight, you need to rebalance your calorie intake and/or increase your energy expenditure through physical activity. Beware, however, of the loss of muscle mass, which is the first to be affected by a hypocaloric situation that is too abrupt or inappropriate.
Objective: mass gain!
For high-intensity sports, creatine creatine promotes muscle mass gain as part of an adapted training program. The increased power it provides allows you to push your limits at every session.
Its action optimizes 3 essential parameters:
- Increased training loads
- Improving the number of repetitions
- Better recovery between sets
But beware: creatine supplementation will only be effective if your protein and calorie intake is already optimized (to be calculated according to your morphotype and daily activity).
Creapure® Creatine 100% VEGAN
The best for maximizing muscle power in a healthy way and optimizing intensive performance
- Standardised without doping substances
- No additives, no sweeteners
- Made in Germany, packaged by Protéalpes in Albertville
Several sizes available: 250 g, 500 g or 1 Kg
Before you even think about creatine, make sure you cover your protein requirements. On average, Europeans consume just 1.2 g/kg/d of protein, whereas the daily protein intake target for mass gain is between 1.6 and 2.2 g/kg/d.
Supplements such as mass gainer type supplements can be particularly interesting for achieving these objectives, as they provide :
- A balanced mix of proteins and carbohydrates (3:1 carbohydrate:protein ratio)
- Extra calories make it easier to burn off excess calories
- Everyday practicality
Objective: muscle lean!
Let's remember: theaim of weight loss in bodybuilding is not to lose weight, but to lose subcutaneous fat so as to be more streamlined while preserving muscle mass. With this in mind, athletes will optimize their diet and training.
Contrary to popular belief, creatine creatine is particularly useful in dry periods. It helps preserve your muscle mass, even in caloric deficit situations.
Here are its main advantages during a definition phase:
- Maintains strength during intensive training
- Muscle protection during caloric deficit
- Improved recovery between sessions
- Optimizing final muscle definition
Warning: at the start of the treatment, the initial water retention due to creatine may temporarily mask your progress at the beginning of the dry phase. Don't be discouraged, this effect is transitory!
Maintaining intense sessions with creatine helps to optimize fat loss while preserving your muscle mass, a balance that can be difficult to achieve during a lean period.
Whey protein
No added sugar - no sweeteners ✅
- Proteins from Rhône-Alpes
- No additives, no sweeteners
- Naturally rich in BCAAs (5/6 g/serving)
Available in packs of 3 to 4.5 kg
Why pair creatine with protein powder?
Combining creatine and whey protein is an effective way of meeting your goals while optimizing your performance in intensive training.
Here's how the combination works:
- Creatine improves performance and training intensity;
- Proteins provide essential amino acids for recovery;
- Together, they optimize post-exercise muscle anabolism.
This complementarity makes them a duo of choice, whether for mass gain or lean training. Whey enhances the effects of creatine by providing the nutrients needed for muscle rebuilding.
Optimizing creatine supplementation
To maximize the benefits of creatine monohydrate, it's essential to follow certain rules of use. Here's how to optimize your supplementation.
How do you structure your creatine cycle?
There are two main scientifically validated protocols:
Roger Harris protocol (with load phase):
- First 5 days: 20g/day divided into 4 doses;
- Following weeks: 3g/day to maintain creatine levels at their highest.
The loading phase is not compulsory, but helps to reach muscle creatine saturation more quickly. We come back to this in more detail in our dossier on creatine dosage per kg.
Eric Hultman protocol (without load phase) :
- 3-5g/day directly ;
- More gradual but identical long-term results.
Studies show that long-term creatine consumption is safe, but alternating phases with/without creatine can help maintain sensitivity.
Optimizing absorption
To maximize the effectiveness of your creatine supplementation, follow these recommendations:
- Timing:
- Prefer post-workout intake;
- Combine with a source of carbohydrates;
- Maintain a regular intake of creatine even on rest days.
- Hydration:
- Aim for at least 2.5-3L of water a day, as usual;
- Check the color of your urine (clear = good hydration).
There's no need to drink extra water when taking creatine. Maintaining good hydration is essential for all athletes, whether or not they're taking a course of treatment!
- Product quality:
- Choose pure creatine monohydrate;
- Choose certified brands;
- Avoid unproven complex mixtures.
Not all creatines are created equal! To optimize your results while minimizing excessive water retention, choose creatine monohydrate bearing the Creapure® label. This premium form, produced in Germany to strict pharmaceutical standards, offers enhanced bioavailability and optimal assimilation. Creapure certification is the only form of creatine whose purity and traceability are guaranteed by an independent European label.
Conclusion
The question "Does creatine make you fat?" deserves a qualified answer. Taking creatine does lead to a slight increase in body weight, mainly due to intramuscular water retention in the first few days of supplementation.
However, creatine does not increase body fat! It optimizes your performance and indirectly promotes muscle growth.
Creatine supplementation offers many benefits. It's a valuable tool to help you :
- optimize muscle mass gain ;
- preserve lean body mass by supporting more intense training during dry periods
Remember: Creatine is only a complement to a balanced diet and appropriate training. It does not replace optimal nutrition and a structured exercise program. For optimum results, choose pure creatine monohydrate and combine it with a protein-rich diet and adequate hydration.
To find out more :
- Many people still wonder whether creatine is a doping product or a hormonal derivative. To find out, find out whether creatine is a steroid or not, and its true impact on testosterone, libido and performance.
- Are you wondering about the minimum recommended age for starting supplementation? Here's everything you need to know about the safest age to start taking creatine.
