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Will Creatine Help Me Gain Weight?

Sep 7, 2010 | By Andrew Bennett
Will Creatine Help Me Gain Weight?
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Creatine can increase your body weight almost immediately. It is not uncommon for individuals to gain five pounds or more in their first week or two of creatine supplementation. Creatine pulls extra water into your muscle cells, literally increasing the volume and size of every one. You should note that the water loss when you stop taking creatine may be equal to that which you gained when you started. However, the muscle you gain as a benefit of creatines anabolic effects is yours to keep. Try cycling creatine by taking it for three months, followed by four weeks off.

Function

Creatine functions in the body as a source of energy for muscles to perform quick bursts of power, strength and speed. A natural substance found in meat, creatine is also made in the liver from three amino acids--methionine, glycine and arginine. In fact, taking supplemental amounts of these amino acid precursors can actually boost your muscle creatine levels, according to an interview with "Homemade Supplement Secrets" author Jeff Anderson. The more common way of boosting intramuscular creatine levels is to take one of the many forms of creatine.

Types

Creatine monohydrate is the cheapest and most commonly used form of the supplement. Some users find that they cannot absorb creatine monohydrate well. In this case, you could try some of the newer analogues, including creatine ethyl ester, creatine citrate, creatine malate, creatine gluconate or creatine alpha ketoglutarage. These forms of creatine have other substances attached that are either beneficial for training or are purported to increase absorption through the intestines. A ph-balanced form of creatine is also available and it pairs creatine with potassium or sodium bicarbonate to alkalize the supplement.

Benefits

The benefits of creatine are not limited to muscle performance, according to the Life Extension Magazine article "Creatine: Not Just A Sports Supplement" by Will Brink. Creatine fights the signs of aging, improves chronic fatigue fibromyalgia and reduces homocysteine levels. Moreover, creatine also protects the brain from neurodegenerative diseases and fights UV skin damage, according to "Supplements 101" by Jim Stoppani. For athletes, creatine boosts intracellular levels of creatine phosphate, allowing muscle cells to produce more of the energy molecule ATP or adenosine tri-phosphate. This leads to increased strength and faster muscle recovery. As a bonus side effect, creatine also increases body weight due to more water retention in muscle cells, says "Natural Anabolics" author Jerry Brainum.

Expert Insight

Fitness expert Jeff Anderson recommends taking 5g to 10g of creatine monohydrate, half before and half after your workout. Creatine monohydrate is the least expensive form of the supplement and is 90 percent absorbable, reports Life Extension Magazine. Only take the more expensive forms of creatine if you experience gastrointestinal distress with creatine monohydrate. Jerry Brainum recommends that you skip the loading phase, suggested on the label of many creatine products. Loading is only truly effective for the first 48 hours, says Brainum.

Warning

You should always consult with your doctor before beginning any new supplement regimen. Creatine is not for everyone and should not be take by individuals with a history of kidney or liver problems. Research confirms that creatine does not cause kidney failure in healthy individuals, reports Life Extension Magazine. However, its byproduct creatinine may put added stress on the kidneys of individuals with naturally poor renal function. You must drink more water when taking creatine because it draws water into muscle cells, meaning that you need more water than usual to hydrate your entire body.

References

Article reviewed by GlennK Last updated on: Sep 7, 2010

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