Does Creatine Make You Gain Weight? Here’s What’s Really Happening

If you’ve been thinking about adding creatine to your supplement routine, you’ve probably heard whispers about weight gain. For some people, that’s a bonus. For others, especially those trying to maintain a leaner look, it raises red flags. So let’s get this cleared up: yes, creatine can cause weight gain—but not in the way most people fear.

It’s not fat. And it’s not bloating in the way junk food causes bloating. The weight gain tied to creatine is typically water retention at first, followed by increased muscle mass if you’re training consistently. It’s worth breaking this down, because understanding the type of weight matters a whole lot more than the number on the scale.

Water Weight Comes First

One of the first things creatine does when you start supplementing is pull water into your muscle cells. This is actually a good thing. It’s part of how creatine helps improve muscular endurance, recovery, and that full, solid feeling in your muscles after a workout. But this also means you’ll probably see a few pounds added to the scale in the first week or two.

This isn’t body fat, and it’s not inflammation. It’s simply your muscles retaining more intracellular water. For most people, this adds up to 2–6 pounds. If you’re following a “loading phase” (taking 20 grams of creatine per day for 5–7 days), you’ll likely see that weight gain quickly. If you skip the loading and take 3–5 grams daily instead, it’ll be a slower process, but you’ll still get to the same endpoint—just with less abrupt scale movement.

Muscle Growth Over Time

After the water weight levels out, the next phase of creatine-related weight gain—if you’re training—is actual muscle growth. Creatine helps your muscles work harder during short, high-intensity efforts. That means more reps, heavier lifts, and ultimately more muscle fiber activation. Over time, that translates into hypertrophy, or increased muscle mass.

This is the kind of weight gain most lifters want. It’s not puffiness or bloat—it’s the result of training harder and recovering better. And it doesn’t happen overnight. With consistent use and a solid workout routine, creatine can help support gradual, sustainable increases in lean mass.

No, It Won’t Make You Fat

Here’s the part a lot of people get wrong: creatine has no calories. It doesn’t increase your appetite, and it doesn’t signal your body to store fat. If your weight goes up while using creatine but your diet and exercise routine haven’t changed, it’s almost certainly due to water retention or muscle growth—not fat gain.

In fact, some people mistakenly think they’re “getting fat” on creatine because their face or waist feels a little fuller in the first week or two. That’s often just water redistribution, not fat accumulation. Once your body adjusts, that temporary puffiness usually disappears.

Managing the Weight Gain (If You Need To)

If you’re aiming to keep weight gain to an absolute minimum, there are a few easy ways to keep things in check:

• Skip the loading phase. There’s nothing magical about loading. Taking 3–5 grams per day from the start will still fully saturate your muscles within a few weeks, without the abrupt spike in water weight.

• Stay hydrated. This might sound counterintuitive, but drinking more water helps your body regulate its overall fluid balance more effectively, potentially minimizing water retention.

• Keep your diet clean. Some people unconsciously increase their caloric intake once they start creatine, especially if their workouts get more intense. Track your intake if you’re worried about gaining fat during this period.

• Monitor your training. Creatine works best when paired with strength training. Without that stimulus, you’re just retaining water without reaping the benefits of increased performance or muscle growth.

So, Is It Worth It?

Unless you’re stepping on stage for a physique competition where every ounce counts, the short-term water weight from creatine is hardly something to worry about. It’s not only harmless, but also a sign that the supplement is doing its job. Over the long haul, it helps build muscle, improve recovery, and increase performance—without affecting fat gain one way or another.

If your primary goal is strength, power, or building lean muscle, creatine is one of the most well-researched and reliable supplements out there. Just be aware of the initial weight changes so you’re not thrown off when the scale nudges upward. That’s not fat—it’s function.