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Health TopicsDiet & NutritionDietary Supplements
question

Can creatine help me gain weight?

Stacy Wiegman, PharmD
Stacy Wiegman, PharmD
Pharmacy
answer
Creatine can help you gain weight, but the jump you see on the scale doesn't necessarily reflect increased muscle mass (or fat, for that matter). Most evidence suggests that the pounds are likely just water weight. Here's why: Creatine helps generate the energy muscles need to work. When you take creatine supplements, the amount of creatine in muscle cells increases, drawing water in along with it. However, some preliminary evidence suggests that creatine may boost the activity of cells that eventually develop into muscle tissue, and it may also help athletes to work out harder by increasing their energy stores. Both effects could lead to more muscle mass, but more research is needed.
National Academy of Sports Medicine
National Academy of Sports Medicine
answer
Numerous studies demonstrate that creatine supplementation increases body mass and/or muscle mass during training. Gains are typically 2 - 5 pounds greater than controls during 4 - 12 weeks of training, provided it is accompanied by high intensity strength training. Research shows that creatine is safe and there is no compelling scientific evidence that the short-or long-term use of creatine monohydrate has any detrimental effects on otherwise healthy individuals.

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Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.