I’ve been researching a lot of supplements lately, and many of them are aimed at burning fat and losing weight. Because of this, I wondered, does creatine burn fat too?
The quick answer is that no, creatine does not have a direct effect on your body fat. There are no studies proving that creatine burns fat, and there are no studies showing that creatine makes you gain fat.
This being said, creatine can indirectly affect your weight/fat levels. Below, I’ll go over just how creatine can do this, and some steps you can make to take control of your weight.
If you’re looking for a good brand of creatine, read my article on the brand of creatine I use and why it’s my favorite. It’s not gonna burn any weight directly, but it can help you build muscle and help you achieve your fitness goals. I also put a discount code in there, so be sure to check it out!
No, Creatine Doesn’t Directly Burn Fat
To start off, I’ll give a little bit of information on how creatine works. In your body, creatine is stored in “reserves” inside your muscles. Creatine attracts water, so your muscles may look bigger (but you won’t gain any fat).
When you’re working out, your body converts these creatine reserves into ATP, which your muscles and body use as an energy source. This extra ATP helps you build muscle, as well as have some more short term endurance.
For example, when you’re lifting, you should be able to get a few extra reps into each set of your lifts.
With this basic knowledge of how creatine works, you could make the observation that creatine won’t help you burn fat. All it does is help build muscle, and theoretically has no effect on body fat levels.
In one study, which I linked to below, they had participants supplement with creatine, and monitored their body weight and body fat. The study found that body weight increased significantly, but body fat did not change at all. This is because, as I mentioned before, creatine causes you to gain water weight.
As you just read, creatine was not found to change your body fat in this study. It might seem like it does, because of the water weight gained, but actual body fat levels were not changed at all by supplementing with creatine.
In fact, I couldn’t find a single study that linked creatine usage with fat loss. This being said, I couldn’t find one that linked creatine with fat gain either. Most studies show a bodyweight increase due to water weight, but no change in body fat percentage.
While creatine might not help you burn fat, that doesn’t mean you can’t lose weight/fat while taking creatine. When you’re using creatine, it’s completely possible to gain and lose weight.
You’ll be able to gain and lose weight just as you normally would without being on creatine. Basically, you have control over your weight, not creatine (more on this later).
Overall, creatine doesn’t have an effect on fat. It doesn’t directly help burn fat, but it doesn’t make you gain fat either. This being said, creatine may actually indirectly help you lose weight and burn fat. Below, I’ll go over this more in-depth.
Certain brands of creatine might claim that their type makes you burn more fat, or gain less fat overall, but these claims are almost always untested, and untrue. If you want to read about all of the different creatine variations, check out my article on the 12 different types of creatine!
Creatine Can Indirectly Help You Burn Fat
I mentioned before that creatine doesn’t directly burn fat. But, it does, only indirectly. If you’re spending a whole bunch of money on creatine, you’re much more likely than the average person to be getting into the gym more often and be working on burning fat yourself.
Along with this, because creatine attracts water, it’s easier for you to become dehydrated. Hopefully, this means that you’ll be drinking a lot more water while you’re taking creatine.
If you didn’t know, water helps you lose weight in a number of ways, mainly by boosting your metabolism and acting as a hunger suppressant.
While creatine can help you burn fat indirectly, it’s not going to do it on its own. You still have to watch your diet, and you still have to put in work at the gym.
You can gain weight just as easily while you’re taking creatine, so you have to be just as careful as when you’re not taking it.
All this being said, creatine still doesn’t have a direct impact on your body fat, neither negative nor positive. It’s possible to lose weight, but it’s not an impact from creatine directly.
It’s just some influence from creatine and your change of habits because of the fact that you’re taking it, not the creatine itself.
Creatine Makes You Gain Water Weight
As I’ve mentioned before, while creatine won’t affect your fat levels, it will increase your water weight. This means that after you’ve been taking creatine for a while, you’ll be heavier, regardless of if your fat percentage or muscle mass has changed.
You gain water because creatine attracts water, so you retain more water in your body, especially in your muscle cells. This water tends to weigh a lot, so you may find that you weigh more than you did before you started taking creatine.
If you notice that you’ve gained weight, don’t worry. It’s possible that it’s more muscle mass, and it’s also possible that you’ve gained weight if your eating and lifestyle habits changed, but that wouldn’t be from the creatine.
You can be pretty sure that any initial weight gained is all water weight, and it’ll all go away if you stop taking creatine. If you’re interested in what else happens, you can read my article on what happens when you stop taking creatine.
You also have to be careful about dehydration. Because creatine attracts water, it pulls this water from other parts of your body. If you aren’t drinking enough, it can be easy for you to become dehydrated.
All you have to do to avoid this is to drink enough water throughout the day. You should be doing this whether or not you’re taking creatine, but you especially should while you are taking it.
Can You Lose Weight While Taking Creatine?
Yes, it’s definitely possible for you to lose weight while taking creatine. As I mentioned earlier, it may even be easier for you to do so.
This being said, creatine has nothing to do with any weight you lose while taking it. You can gain and lose weight while you’re taking creatine just as you can gain and lose weight while you’re not taking creatine.
Some people who take creatine are looking to burn fat. Some people who take creatine are looking to gain weight, or build muscle. Since both types of people take creatine, it’s easy to tell that both weight loss and weight gain are both completely possible while you’re supplementing with creatine.
Again, whether or not you burn fat is completely up to you. Below, I’ll go over how creatine can lead to weight gain, and also how only you have the ability to change your weight, not any one supplement.
Creatine Indirectly Causes Muscle Weight Gain
As I already mentioned, creatine causes you to retain more water in your muscles, which contributes to a higher overall body weight.
On top of this, because the point of creatine is to build more muscle, you may find that you gain more weight because your muscles are actually growing. If you’re a lifter, this is a good thing, and it’s probably the goal of why you’re taking creatine in the first place.
Again, creatine won’t do this on its own. Much like steroids, creatine will only help you build muscle if you’re putting enough work in the gym. It’s not a magical supplement, and you still have to lift in order to build muscle.
While creatine and steroids may seem similar, they’re completely different. If you want to read more on the differences, check out my article on why creatine isn’t a steroid.
Once you build the extra muscle, you’re going to weigh more. After all, muscle is denser and weighs more than fat does. In this way, creatine can indirectly make you “gain weight”.
While this weight is from muscle, it’s still technically gaining weight. Again, however, creatine won’t do this on its own, and you’ll only gain muscle weight if you’re lifting enough weights in the gym.
Only You Can Change Your Weight, Not Creatine
To sum up this article, only you have the ability to change your weight. Your eating habits and your lifestyle both have far bigger impacts on your weight and body fat levels than any supplement does, even creatine.
While some supplements can help you lose weight, or build muscle, at the end of the day, you have much more power over your weight than a supplement does.
While creatine can help you lose weight/burn fat indirectly, you can still gain weight if you aren’t careful.
The point I’m trying to make is that while you’re taking creatine, you should treat your body the same or better as you did when you weren’t taking it.
You can still burn fat, but you can also gain fat if you slack on your lifestyle and eating habits. Creatine may have an indirect impact on your weight, but you shouldn’t rely on it to burn fat.
Does Creatine Burn Belly Fat? No, creatine doesn’t burn belly fat. Creatine itself has no effect on your body fat levels. This being said, if you live a healthy lifestyle and hit the gym, you can burn belly fat on your own while you’re taking creatine.
Can I Lose Weight While Taking Creatine? Yes, you can lose weight while taking creatine. Creatine may make you gain water weight, but it is possible to lose weight. Creatine itself won’t make you lose weight, but if you have the right habits and gym routines, it’s completely possible to lose weight while taking creatine.
Why Does Creatine Make My Face Fat? If you notice your face looking “fat” after taking creatine, it’s most likely not fat. Creatine causes an increase in water weight, which may make you look bigger or heavier than you actually are.