Does creatine nitrate make you gain weight?

December 18, 2025 •

3 min read

Creatine, in its various forms, has been shown to cause an initial increase in body weight primarily due to water retention within muscle cells. As creatine nitrate continues to grow in popularity, many users are questioning whether this particular version of the supplement will also lead to weight gain.

Quick Summary

Creatine nitrate may cause an increase on the scale due to temporary water retention in muscles or long-term increases in lean muscle mass, but it is not from fat gain. Its enhanced solubility may also lead to less noticeable bloating compared to other forms, depending on dosage.

Key Points

Water Weight: Initial weight gain from creatine nitrate is typically temporary water retention within muscle cells, not fat.
Muscle Mass: Long-term weight gain, when combined with resistance training, results from increased lean muscle mass, a beneficial effect.
Enhanced Solubility: Creatine nitrate is more soluble than monohydrate, which may lead to less bloating and gastrointestinal discomfort for some users.
Not Fat Gain: Creatine contains no calories, and therefore does not cause an increase in body fat.
Dosage Matters: Using a lower, consistent daily dose instead of a loading phase can minimize the initial water retention and weight gain.
Stay Hydrated: Proper hydration is essential to help manage water weight fluctuations while supplementing with creatine.
Focus on Progress: Concentrate on the long-term benefits of increased strength and exercise performance rather than temporary shifts on the scale.

Understanding the Causes of Weight Fluctuation

Before addressing creatine nitrate specifically, it's essential to understand the two main ways any creatine supplement can cause a change in body weight: water retention and increased muscle mass. It is a common misconception that creatine causes fat gain, as the supplement itself contains no calories.

Temporary Water Retention

Creatine is an 'osmotically active' substance, meaning it pulls water into the muscle cells where it is stored. When you first begin supplementing, especially with a loading phase of higher doses, this can cause a noticeable and rapid weight increase of 1–3 kilograms. This is often described as feeling 'puffy' or 'bloated,' although the water is held within the muscle, not under the skin, which can actually make muscles appear fuller and more defined. This initial water weight gain is temporary and tends to subside after the initial saturation period.

Long-Term Muscle Mass Increase

When paired with resistance training, creatine can significantly boost your exercise capacity, allowing for greater training volume and higher intensity workouts. Over time, this increased performance can lead to greater gains in lean muscle mass, which is denser than fat and therefore increases overall body weight. This form of weight gain is desirable for most users and is a long-term benefit of consistent training and supplementation.

Creatine Nitrate vs. Creatine Monohydrate: Water Retention and Weight

Creatine nitrate is a newer form of creatine that bonds the creatine molecule to a nitrate group. This chemical bond significantly increases its solubility compared to the well-established creatine monohydrate. This difference in solubility is key when discussing water retention.

Comparison of Creatine Nitrate and Monohydrate


Feature	Creatine Nitrate	Creatine Monohydrate
Research	Less extensive research; emerging evidence.	Extensively researched and proven effective; 'gold standard'.
Solubility	Significantly more soluble; dissolves easily.	Less soluble; can be gritty or settle.
Water Retention	May cause less bloating due to superior solubility.	Can cause temporary water retention, especially during loading phases.
Nitrate Benefits	The nitrate component can enhance nitric oxide (NO) production, improving blood flow and muscle pumps.	No nitrate benefits; focus is solely on creatine's effects.
Dosage	A lower dose (1-3g) is often recommended due to enhanced solubility.	Standard dose is typically 3-5g daily.
Price	Generally more expensive.	Typically affordable and widely available.

Because of its high solubility, some users of creatine nitrate report experiencing less of the initial water weight gain and bloating often associated with the loading phase of creatine monohydrate. However, this does not mean it is completely free of water retention, as the underlying mechanism still involves drawing water into muscle cells to support energy production. The effect is simply less pronounced or noticeable for many individuals.

Managing Weight Fluctuations and Other Side Effects

To manage the weight fluctuations associated with creatine, including the nitrate form, consider these strategies:

Skip the loading phase: Taking a steady maintenance dose (e.g., 3-5g daily) from the beginning, instead of a higher loading dose, can help prevent the more pronounced initial water retention.
Stay hydrated: Drinking plenty of water is crucial when taking creatine. It helps flush excess fluid from the system and ensures proper cell hydration, which is a key part of creatine's mechanism.
Monitor sodium and carb intake: High sodium and carbohydrate intake can also contribute to water retention. Be mindful of your overall nutrition to manage this.
Focus on performance: Instead of worrying about a temporary shift on the scale, focus on the enhanced performance in your workouts. This will lead to the long-term, desirable weight gain from muscle mass.

Conclusion

In conclusion, creatine nitrate, like other forms of creatine, can make you gain weight. However, it's critical to distinguish between temporary water retention and long-term muscle mass increase. The initial weight gain from water in the muscles is a temporary and normal part of the process, particularly with higher doses. Over time, any continued weight gain with a consistent workout regimen is due to increased lean muscle, not fat. Creatine nitrate's higher solubility may lead to less perceived bloating compared to creatine monohydrate, but the fundamental mechanism of action remains the same. The benefits of improved strength and performance outweigh the minor, temporary weight fluctuations for most individuals. The ultimate goal is better athletic performance and body composition, which creatine nitrate, when used correctly, can help achieve. For further research on creatine and its effects, you can consult studies like this one on PMC: 28 days of creatine nitrate supplementation is apparently safe in ....

Frequently Asked Questions

Yes, creatine nitrate, like all forms of creatine, can cause water retention as it pulls water into the muscle cells. However, due to its enhanced solubility, some users report experiencing less bloating than with creatine monohydrate.

The initial weight gain from water retention is temporary and subsides after the first few weeks. Long-term weight gain is a result of increased lean muscle mass built through consistent training and creatine use.

Creatine nitrate is generally considered the better option for avoiding bloating due to its higher water solubility, which may reduce gastrointestinal discomfort. However, individual reactions can vary.

Yes, creatine nitrate helps build muscle by increasing your body's phosphocreatine stores, which enhances energy production during high-intensity exercise. This improved workout performance leads to greater muscle growth over time, when combined with resistance training.

A loading phase is not necessary for creatine nitrate, and skipping it can help minimize the initial water weight gain and bloating. A consistent daily dose of 1-3 grams is often sufficient to saturate muscle stores over a few weeks.

No, the weight gain from creatine nitrate is not from fat. The supplement contains no calories and instead increases weight through water retention and/or lean muscle mass.

Yes, for best results, it is recommended to take a consistent daily dose of creatine nitrate, even on rest days. This helps maintain saturated creatine levels in your muscles, supporting ongoing performance and growth.