Should I stop taking creatine if I want to lose body fat?

October 13, 2025 •

4 min read

According to the International Society of Sports Nutrition (ISSN), creatine monohydrate is the most effective ergogenic nutritional supplement available for athletes looking to increase high-intensity exercise capacity and lean body mass. Given this, many people aiming for a leaner physique ask, "Should I stop taking creatine if I want to lose body fat?" The answer, supported by extensive research, is a resounding no, as creatine does not cause fat gain and can be highly beneficial during a calorie deficit.

Quick Summary

This article explains why stopping creatine is unnecessary for fat loss, differentiating between temporary water weight gain and true fat. It highlights how creatine preserves muscle mass, boosts workout performance in a calorie deficit, and supports a higher metabolism, all of which indirectly aid fat reduction.

Key Points

Creatine does not cause fat gain: The weight gain from creatine is due to water retention within the muscle cells, not an increase in body fat.
Stopping is unnecessary: There is no need to stop taking creatine during a fat-loss phase; in fact, it offers significant benefits for preserving muscle mass and enhancing workouts.
It helps preserve muscle: When in a calorie deficit, creatine helps protect lean muscle tissue from being broken down for energy, which helps maintain a higher metabolism.
Enhances exercise performance: By boosting energy production (ATP), creatine allows you to train harder and longer, increasing overall calorie expenditure.
Water weight is temporary: Any initial weight gain from intracellular water retention is temporary and harmless, and typically subsides after the body adjusts.
Optimize fat loss indirectly: The real benefit is indirect, as the preserved muscle mass and improved workout performance make your fat-loss efforts more effective over time.

Creatine's Role in Fat Loss: It's Not a Fat-Burner, It's a Muscle-Preserver

Creatine's primary function isn't to burn fat directly, but to provide an indirect yet powerful advantage in the pursuit of fat loss. When you are in a calorie deficit—the necessary condition for fat loss—your body can break down both fat and muscle tissue for energy. This is where creatine provides its greatest value, helping to preserve the metabolically active lean muscle mass you've worked hard to build. A higher percentage of lean muscle mass means a higher resting metabolic rate, which helps your body burn more calories throughout the day, even at rest.

How Creatine Boosts Your Fat Loss Workouts

Creatine plays a vital role in fueling high-intensity exercise by helping to rapidly regenerate adenosine triphosphate (ATP), the body's primary energy currency. During a fat-loss phase, a calorie deficit can lead to a decrease in strength and overall energy. Creatine supplementation helps counteract this, allowing you to maintain or even increase your workout intensity and volume. By being able to lift heavier weights or perform more reps, you increase your energy expenditure and provide a strong stimulus for muscle retention, further supporting your body composition goals.

Enhanced Strength and Power: Creatine allows for more reps and heavier weights during resistance training sessions.
Improved Endurance: It can help extend the duration of high-intensity efforts, such as sprints or high-intensity interval training (HIIT).
Faster Recovery: Creatine can speed up recovery between sets, allowing you to maintain workout intensity throughout your entire session.
Cellular Hydration: It pulls water into muscle cells, promoting a fuller, more hydrated state which supports muscle protein synthesis and recovery.

The Creatine and Water Weight Misconception

One of the main reasons people consider stopping creatine during a fat-loss phase is the fear of gaining weight due to water retention. It's crucial to understand the difference between this temporary water weight and actual fat gain.

Intracellular vs. Extracellular Water: Creatine is an osmotically active substance, meaning it draws water into your muscle cells (intracellular). This hydration is beneficial for muscle function and repair, and gives your muscles a fuller, more voluminous look. This is not the same as subcutaneous water retention (water stored under the skin) which causes a puffy or bloated appearance.
Temporary Effect: Any initial weight gain of 2 to 6 pounds from water retention typically occurs during the first week or so of supplementation, especially during a loading phase. For most people, this effect is temporary and the scale stabilizes as the body adjusts.
Not Fat Gain: A standard dose of creatine monohydrate contains zero calories and does not cause an increase in fat mass. Fat gain is a result of a caloric surplus, not creatine supplementation itself.

Is it necessary to stop creatine? A practical comparison


Feature	Taking Creatine During a Fat-Loss Phase	Stopping Creatine During a Fat-Loss Phase
Effect on Muscle Mass	Helps preserve and potentially build lean muscle, protecting it from catabolism during a calorie deficit.	Increased risk of muscle loss, which can decrease your resting metabolic rate.
Workout Performance	Supports strength, power, and endurance, allowing for more intense and effective workouts.	May experience a decrease in strength and performance, making it harder to push through tough workouts.
Metabolic Rate	Helps maintain a higher metabolic rate due to muscle preservation.	A decrease in muscle mass can lead to a slower metabolism, making fat loss more difficult over time.
Weight Fluctuations	May cause a temporary increase in weight due to intracellular water retention, which is not fat.	Initial weight may drop as water is shed, but any subsequent fat loss is not directly tied to stopping creatine.
Overall Body Composition	Improves body composition by preserving lean muscle while reducing fat.	Risk of losing both fat and muscle, leading to a less toned physique.

Combining Creatine with an Effective Fat Loss Strategy

Creatine is a powerful tool, but it's not a magic bullet for fat loss. Its benefits are maximized when combined with other proven strategies. For optimal results during a cutting phase, consider the following:

Establish a Calorie Deficit: Consume fewer calories than you burn each day. This is the single most important factor for fat loss.
Prioritize Protein Intake: A high-protein diet helps preserve muscle mass and increases satiety during a calorie deficit.
Incorporate Resistance Training: Continue lifting weights regularly to signal to your body that your muscles are valuable and should be preserved. Creatine supports these workouts by boosting performance and strength.
Stay Hydrated: Good hydration is essential whether you take creatine or not. It supports overall health, energy levels, and can help manage any feelings of bloating.
Focus on Body Composition: Instead of fixating on the number on the scale, which can fluctuate due to water weight, pay attention to changes in body composition, strength gains, and how your clothes fit.

Conclusion

For those asking, "should I stop taking creatine if I want to lose body fat?", the overwhelming scientific evidence and practical application suggest the answer is no. Creatine does not cause fat gain and is a valuable tool for preserving lean muscle mass and enhancing workout performance during a calorie deficit. The temporary water retention it causes is an intracellular effect that aids muscle function and should not be confused with unwanted fat. By combining consistent creatine use with a balanced, calorie-controlled diet and regular resistance training, you can optimize your body composition, maintain strength, and achieve your fat-loss goals more effectively. The key is to focus on the overall process and not be discouraged by normal scale fluctuations that are a natural part of a successful fat-loss journey.

For more detailed information on creatine, its safety, and dosage, consult the position stand by the International Society of Sports Nutrition (ISSN).

Frequently Asked Questions

The initial water retention from creatine is intracellular, meaning it occurs within the muscle cells, and typically does not cause the 'bloated' or 'puffy' look associated with subcutaneous (under the skin) water retention. This effect is usually temporary and subsides as your body adapts to the supplement.

Yes, creatine can be safely combined with fat burners, protein powders, and other supplements. Creatine focuses on preserving muscle and enhancing performance, while fat burners often work through different mechanisms like increasing metabolism. Always follow recommended dosages and consult a healthcare professional.

To minimize initial water retention, you can try skipping the loading phase and starting directly with a lower maintenance dose (3-5 grams per day). Staying well-hydrated, exercising regularly, and managing sodium intake can also help regulate fluid balance.

No, stopping creatine will not make you lose fat faster. Any rapid weight loss upon cessation is primarily due to shedding water weight, not fat. Your ability to lose fat depends on maintaining a calorie deficit, and stopping creatine can lead to a decrease in muscle-preserving workout intensity.

No. The principles of creatine's effect on body composition are the same for women as for men. It helps women preserve muscle mass and improve strength during a calorie deficit, and any water weight gain is temporary and not fat.

For best results, creatine should be taken consistently throughout your fat-loss phase, including rest days, to keep muscle stores saturated. A typical maintenance dose is 3-5 grams per day.

Instead of focusing solely on the scale, monitor progress using a combination of methods. Take body measurements, use progress photos, track your performance in the gym (strength and endurance), and consider using a body composition analysis tool if available.