Expert explains how creatine can cause rapid weight gain

Creatine is a widely studied compound composed of three amino acids that supplies essential energy to muscles.

On Monday, Dr Jay Jagannathan, a neurosurgeon at the Michigan Neurosurgery Institute, shared insights on Instagram regarding the side effects of this supplement.

While it is highly effective for strength and muscle growth, it often leads to initial water retention. Dr Jay Jagannathan said, "Creatine is generally safe. Most side effects are mild, manageable, and mostly water-related." He noted that:

• Users may experience one to three kilograms of weight gain in the first week.
• This extra weight is primarily water pulled into the muscles, not fat.

Tips to safely take creatine supplements

To minimise unintended negative effects like digestive issues or cramping, Dr Jagannathan recommended the following maintenance tips:

• Take three to five grams per day for maintenance.
• Take with water or carbohydrates.
• Monitor your body and consult a doctor if you have any kidney or liver issues.

Kidney concerns

Although creatine does not typically harm healthy kidneys, it can increase creatinine levels, which may affect individuals with pre-existing conditions. Dr Jagannathan cautioned that "the rise in creatinine levels may affect those with existing kidney conditions."

Additionally, because the supplement pulls water into muscle tissue, users face a higher risk of dehydration and muscle strains if they do not significantly increase their daily water consumption.

Managing these factors allows athletes to utilise the supplement effectively while maintaining optimal body composition.

"Please Note: This information is for educational purposes only and does not count as medical advice. Readers should always consult a qualified doctor regarding any questions about their health or a medical condition."