Short answer: yes, your weight may rise a little in the first weeks. Creatine is stored in your muscles and takes water with it. That is not fat. Take 1 serving (5 g) a day, drink enough water and judge your progress by strength and the mirror, not just the scale.
Why does the scale go up?
Creatine is a substance that naturally occurs in your muscles. You also get small amounts from meat and fish. A supplement tops up the creatine stores in your muscles. Creatine is stored there together with water. That is why many athletes see a kilo or so more on the scale in the first weeks. That water sits in your muscles, not as fat under your skin.
What does creatine do for your training?
Creatine increases physical performance in successive bursts of short-term, high-intensity exercise. The beneficial effect is obtained with a daily intake of 3 g of creatine. One serving of Evogen Creatine Monohydrate contains 5 g of creatine.
In practice: heavy sets with short rest, such as strength training and sprints. Train consistently and eat well, and you build more strength and muscle step by step. That is exactly the weight you want.
Water or fat: how do you tell the difference?
- Water from creatine: comes on in the first weeks, then levels off.
- Fat: builds up gradually when you eat more than you burn for a longer period, with or without creatine.
- Tip: track your strength, waist measurement and photos alongside your weight. That shows what is really happening.
How to use Evogen Creatine
- Dose: 1 serving (5 g) a day. For the flavoured versions that is 1 scoop. Do not take more than the label says.
- Timing: matters little. Taking it every day is what counts, rest days included.
- Mixing: with water, your shake or your pre-workout. The unflavoured version has no taste.
- Water: drink enough throughout the day, especially if you sweat a lot.
More on timing in When should you take creatine?
Creatine and losing weight
Cutting? The water in your muscles can slightly mask the drop on the scale. So focus on your waist, your strength and the mirror. Get enough protein spread over the day. A shake with Evogen Isoject gives you 25 g of protein per scoop. Protein contributes to a growth in muscle mass and to the maintenance of muscle mass.
Good to know
Creatine is only intended for healthy adults aged 18 or over. Do not use during pregnancy or breastfeeding. Taking medication or have a medical condition? Consult your doctor first. Stop 2 weeks before surgery.
A food supplement is not a substitute for a varied, balanced diet and a healthy lifestyle.
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Also see: Muscle building · Proteins
