Published in: March 12, 2021

Creatine: Is it fattening? Do you lose weight? Its make bad? Side effects

Are you in doubt if Creatine is Fattening or Thinning? Is it bad and causes side effects?

In fact, many people think that creatine fattening is widely talked about, including that liquid can be retained. However, the question you should really ask is whether creatine helps in gaining muscle mass! Most people know that muscle is heavier than fat. This means that you can reduce fat and lose weight, but you can still gain weight due to gaining muscle mass.

Creatine was not developed as a weight loss product. Creatine is formulated and sold as a product that can help you extend your exercise time so that you can build muscle faster. Creatine helps to increase the energy level of your muscles, which means that you will not feel tired quickly during exercise. Therefore, you can exercise for longer.

Learn more about creatine, fattening, or weight loss throughout the text. If it does any harm or side effect on our body.

What is Creatine?

A substance naturally produced by the liver, creatine, and is essential for muscles (where most of these amino acids are found) and for the brain. Made of amino acids, the body produces about 1 gram of creatine per day. It has a positive effect on muscles, allowing them to recover more quickly from exercise and provides additional energy, thus increasing muscle capacity. Because of this substance, they have greater strength and efficiency. Due to the limited amount of creatine produced by our body, some people, especially high-level athletes, will use the supplement in this category to increase their performance and gain muscle mass.

There are several types of creatine in the supplement market. After chemical treatment or the addition of several other substances, they are sold in different forms. An excellent option is Creatine Monohydrate.

Many people have not studied creatine and some even refute its effectiveness. And then it ends up generating a lot of doubts if creatine is bad if it can get fat or even cause some side effect in our body.

Is creatine bad for you?

An important detail to consider when analyzing whether creatine is bad is the fact that amino acids are naturally present in our body through diet and the endogenous synthesis of the liver and other organs. Another factor to consider is the fact that creatine has been widely used as a supplement for over a decade, and there have been no reports of more serious problems with this supplement.

Creatine is one of the most studied supplements in the world and many studies have only reported the benefits of creatine. Some studies have even shown that these supplements, in addition to contributing to athletic performance, also help in reducing triglycerides and preventing certain types of cancer.

Regarding muscle performance, most studies claim that creatine is safe for long-term consumption and, to date, no study has shown that creatine is bad for your health.

Remembering that the excessive consumption of any supplement or substance can be harmful to your health, the ideal is always to consult a doctor or nutritionist before consuming creatine.

Creatine: Side effects commonly questioned

We cannot say that creatine does any harm to your health because its known side effects are still very rare. Possible side effects are:

Retains liquid

When people say that creatine is fattening, in fact, people are referring to the retention of body fluids caused by these amino acids. Creatine “retains” water in muscles and skin cells and ends up looking bigger, which causes an increase in the balance indicator. This change in body weight, especially in the first few days after starting refueling, is basically water, not fat.

Overloads the kidneys

Some professionals in the field say that creatine’s effect on kidney function can lead to health risks, which can be one of the side effects of creatine.

So far, the only study that has found a possible relationship between creatine use and decreased kidney function is supplementing about 15 times the recommended dose per day. However, as creatine greatly increases kidney function, it’s important to consume lots of water during the day, and remember that you’ll also get those amino acids that make up creatine from other supplement sources that may already be included in your diet, such as Whey Protein.

Creatine Fattening?

Creatine is not fattening, this supplement does not even have calories. Many people have this doubt and end up claiming that they are gaining weight due to a side effect that is fluid retention and also to the lean body mass obtained with this supplement. However, we can say that it does not increase the amount of fat. In other words, the current change in weight, especially in the first few days after the start of refueling, is basically water, not fat. Therefore, the myth that creatine is fattening is broken.

So Creatine loses weight?

In a way yes, creatine can help you obtain and maintain lean, metabolically active muscle tissue, making it an indirect fat burner. In summary, the more muscles in your body, the more exercise you can do, and the more calories you can burn during and after your workout. In addition, creatine also has moisturizing properties, which can help you improve your metabolism more directly. “Well-hydrated cells tend to have a faster metabolism”. So yes, creatine gets thinner.

How to Take Creatine?

According to Anvisa, the recommendation is to supplement 3 grams of creatine per day, remembering that through food it is possible to get at least 2 more grams daily. The best way is to seek, especially foods derived from carbohydrates and proteins, which will benefit your training. A very common question when it comes to the consumption of these supplements, is whether we should take creatine, before or after training? check out the link!


If used in the correct way and dosage, creatine does not hurt, does not put on weight, and helps with weight loss, it also has no side effects, in addition to fluid retention, creatine can be considered one of the best supplements to improve athletic performance and increase lean body mass during exercise. Through the analysis of several studies, we can be sure that creatine is a safe supplement, and the consumption of creatine will not pose a health risk. Taking a maximum of 5 grams of this supplement daily is considered a safe dose, although the effect of prolonged use of amino acids is unclear. It is also important to note that people with a history of kidney and liver disease should consult a doctor before starting creatine supplementation.