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Last updated: March 30, 2026
You've started taking creatine and the scale shows 1.5 kg more in one week. Panic. Creatine makes you gain weight — that's what you read everywhere. Except that's not at all what's happening. At QNT Sport, we've been formulating food supplements since 1992, and this confusion is one of the most common. The truth is simpler — and more interesting — than the myth.
Does creatine make you gain weight?
No. More than 500 studies confirm that creatine monohydrate does not cause fat gain (Kreider et al., 2017).
3 types of weight gain:
| Type | Cause | Timing | How much | Reversible? |
|---|---|---|---|---|
| Water | Intracellular retention | Weeks 1-2 | 0.5-2 kg | Yes |
| Muscle | Lean mass (+ training) | Weeks 4-12+ | 1-3 kg | Stays if you keep training |
| Fat | NOT caused by creatine | — | 0 kg | — |
Water weight: what's happening in your muscles
Creatine attracts ~3-4 g of water per gram stored — intracellularly (inside the cells, not under the skin). Powers et al. (2003): body water increases without changing distribution (PMC155510). More voluminous and firmer muscles, not "bloated".
Why drinking more water is essential
Creatine does not dehydrate (Lopez et al., 2009), but good hydration optimises its effectiveness.
| Activity | Without creatine | With creatine |
|---|---|---|
| Sedentary | 2.0 L | 2.5 L |
| Light | 2.0-2.5 L | 2.5-3.0 L |
| Regular training | 2.5-3.0 L | 3.0-3.5 L |
| Intense/heat | 3.0-3.5 L | 3.5-4.0 L |
EFSA + ACSM (Sawka et al., 2007)
QNT creatine + 300 ml of water with each serving.
Muscle weight: good news
Branch (2003), 96 studies: creatine significantly increases lean mass (DOI). Timing guide →
Creatine and metabolism
- More muscle = +10-30 kcal/day/kg at rest
- More intense workouts = more calories burned (Buford et al., 2007)
- Thermogenesis: Kazak et al. (2015, Cell) — creatine increases energy expenditure in beige fat by ~30% (PMC4656041)
Without sport?
No fat, just 0.5-2 kg of water. Benefits beyond sport →
Sources:
- Kreider 2017 (ISSN) 2. Powers 2003 (PMC155510) 3. Lopez 2009 4. Branch 2003 5. Kazak 2015 (Cell) 6. Sawka 2007 (ACSM) 7. Buford 2007 (ISSN) 8. Examine.com
Side effects guide → | 3000 mg tablets → | Creatine range →
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