Creatine: The Water Weight Wonder

Understanding Temporary Weight Gain from Creatine and How to Manage It

Why Creatine Causes Temporary Weight Gain & How to Deal with It

Image by Boris Jovanovic / Stocksy

Woman drinking a protein shake

October 31, 2023

We at VoiceAngel are absolutely passionate about all things fashion and beauty. So, when it comes to the world of supplements, we’ll always give you the inside scoop. Today, we’re talking about creatine – the magical elixir for bodybuilders and gym enthusiasts alike. But here’s the twist: it’s not just for pumping iron; it can also pump up your water weight! And let’s face it, a little bit of bloat never hurt anyone, especially when you’re busy slaying the fashion game.

Now, before you start fretting over that creeping scale, let’s dive into the myth and magic surrounding creatine-induced weight gain. We’ll spill the beans on why it happens, how long it lasts, and whether you should be concerned about it.

The Need-to-Knows:

Let’s address the elephant in the room – creatine CAN cause temporary weight gain. But here’s the good news: it’s just a few drops in the fashion ocean. This slight increase in weight is merely your body’s way of storing water, not fat. It’s like wearing an ultra-chic water dress that’ll disappear in a few days.

But if you’re still worried about gaining weight with creatine, we’ve got you covered. Stick to modest doses (3-5 grams daily) instead of chugging gallons of the stuff. Take it from us, fashionistas – moderation is always in style!

What is Creatine Used For?

Creatine isn’t just a pumped-up muscle-building machine; it’s a naturally produced compound in your body. It’s like that secret ingredient that covers 50% of your daily creatine needs. The rest? Well, you can get it from your diet, darling! Meat and fish are the haute couture of creatine-rich foods.

Now, here’s where it gets exciting: Creatine is like a personal trainer for your muscles. It energizes them, giving you that extra oomph to slay your workouts. And, of course, who doesn’t want a little extra muscle growth and improved athletic performance? It’s like having a VIP pass to the fashion show of life.

But wait, there’s more! Creatine isn’t just for athletes; it’s a multitasking superstar. It may combat age-related muscle loss (yes, even for postmenopausal queens) and even improve blood sugar control and brain health. Who knew this little supplement could be so versatile, right?

Does Creatine Make You Gain Weight?

Ah, the million-dollar question! Yes, my fashion-forward friends, creatine CAN make you gain weight. But hold on – it’s not the kind of weight that will throw off your runway strut. We’re talking about water weight, not a belly bulge. See, when you take creatine, your body retains water, giving you a temporary bloated look. It’s like slipping into a trendy water ensemble, but fear not! Not everyone experiences this effect, and it’s mostly a short-term affair.

Now, science has shown mixed results on the water weight gain front. Some studies have found that creatine does make your body hold on to water, but don’t worry – we’ve got your back. Other studies say creatine has little to no impact on your aquatic levels, especially over the long haul. So, trust us when we say that a little water weight is a small price to pay for all the amazing benefits creatine offers.

How Much Weight Gain Can It Cause?

Now, let’s talk numbers. The weight gain caused by creatine is usually a mere few pounds – nothing to make your fabulous wardrobe fret. And here’s a fun fashion fact: larger doses of creatine during a “loading phase” can indeed cause more water weight gain. But remember, darlings, we’re all about that moderate life. Smaller doses are equally effective and less likely to cramp your style, both in terms of water retention and, well, the other kind.

How Long Does It Last?

Don’t let temporary water weight throw you off your fashion game, my loves. The bloating caused by creatine is like a trend that lasts for just a few days. It’s like a fabulous pop-up shop that disappears as quickly as it appears. So, no need to stress about long-term weight gain, because science says creatine can actually help you rock that body fat over time. Your future fashion self will thank you, trust us.

Best Practices for Using Creatine

Now that we’ve spilled the weight gain tea, let’s dive into some fabulous tips for reducing the chance of bloating without sacrificing your dreams of muscle gains.

  1. Keep your dose low: Forget the high-dose drama. Studies show that smaller doses (3 grams per day) work just as well as their larger counterparts. Plus, they’re less likely to make you feel like a water balloon!

  2. Combine creatine with resistance training: Pump up your style with a mix of creatine supplements and some fabulous resistance training. The ultimate combo to bring out your inner fitness fashionista.

  3. Choose creatine monohydrate: When it comes to creatine, stick with the classics, darling. Creatine monohydrate is the timeless choice – effective and well-researched.

  4. Take it every day: Consistency is key, my fashion-forward friends. Take your creatine supplement daily, and it’ll help you reach your body composition goals in no time. Fashionably late might be forgivable, but fashionably inconsistent – never!

Arguments Against the Loading Dose

We love a good fashion debate, and the creatine loading dose is certainly worth discussing. In the past, some believed that loading up on creatine for a short period was the way to go. But guess what? The research tells a different story.

You see, taking smaller doses over a longer time is just as effective as the high-dose drama. It’s like skipping the fashion show queue but still getting a front-row seat. So, dear fashionistas, why bother with the water weight drama when you can achieve the same fabulous results with a more moderate approach? Embrace the maintenance dose and leave the loading dose for the history books.

VoiceAngel’s Expert POV

Here at VoiceAngel, we live and breathe fashion, and we understand that your body is your ultimate accessory. That’s why we’re all for creatine supplements – they can enhance your muscular strength, endurance, and recovery. Plus, they’re like a fashion-forward mood enhancer for your brain!

Now, if you’re worried about that temporary water weight gain, fear not. We’ve got your back, or rather, your bod. Just start with smaller doses right from the beginning – no need to go overboard. And if you’re dreaming of slaying those fitness and fashion goals, combine creatine with resistance training and protein-rich nutrition. Trust us, the runway has got nothing on you!

Creatine Side Effects

Now, let’s address the elephant in the dressing room – are there any side effects to this fashion-forward supplement? Well, my loves, fear not. Creatine supplements are generally safe and fabulous. Sure, you might experience a little water weight gain and the occasional rumbling tummy if you go overboard, but those are merely minor inconveniences in the grand scheme of things.

However, as with any fashion choice, it’s always best to consult with your doctor if you’re pregnant or breastfeeding. Safety first, my darlings – even in the world of fabulous supplements!


  1. Does creatine make you gain belly weight? No worries, my loves. Creatine won’t give you a belly bulge. In fact, it can actually help promote fat loss when combined with resistance training. Consider it the fashion-forward accessory for your flat tummy dreams.

  2. Does creatine make you gain weight if you don’t work out? Au contraire, my dear fashionistas. Creatine won’t make you gain weight if you don’t work out. However, it’s most effective when paired with resistance training. Consider it your workout companion in the fashion game of life.

  3. Does creatine make you bloated? Ah, the bloating question – a classic. While some people might experience a slight bloat, not everyone does. So, don’t worry about a little puffiness, my loves. It’s just a small price to pay for all the fabulous benefits.

The Takeaway

Creatine – the water weight wonder. Yes, it might cause a temporary increase in water weight, but fear not, fashionistas! It’s a minor detour en route to your body composition goals. Just opt for smaller doses, keep up with your resistance training, and embrace the fabulous journey of fashion and fitness. You’ve got this, my stylish darlings!