Creatine Before and After: Timelines & DEXA Results

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The 30-Second Summary:

• Week 1: Expect 1–4 lbs of water weight gain as muscles hydrate (not fat).
• Week 4: Noticeable strength endurance (1–2 extra reps); cognitive clarity improves.
• Week 12+: Measurable lean muscle hypertrophy (2–4 lbs) beyond water weight.
• DEXA Scan Tip: Creatine increases "Lean Mass" readings immediately due to water retention; real tissue growth takes 8–12 weeks to distinguish.

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You’ve seen the hype: influencers dry-scooping white powder and claiming instant bicep pumps. But if you strip away the social media noise, what actually happens to your body when you start taking creatine?

At BodySpec, we track thousands of body composition changes every month. We know that the "before and after" of creatine isn’t just about looking bigger in a mirror—it’s a measurable physiological shift that happens in distinct phases.

Whether you’re a corporate professional fighting brain fog, a CrossFitter chasing a PR, or a plant-based eater wondering what you’re missing, this guide breaks down the real timeline of creatine monohydrate. No bro-science, just data-backed expectations.

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The Creatine Timeline: What Happens Week by Week

Most people quit supplements too early because they don't know what "working" feels like. Here is the physiological roadmap of your first 90 days.

Phase 1: The Saturation (Days 1–7)

The "Did I just gain 3 pounds overnight?" Phase

• What’s happening: Your muscles are pulling in water. Creatine is osmophilic, meaning it attracts water into the muscle cell.
• The Scale: You will likely see the scale go up by 1–4 lbs (0.5–1.8 kg). This is a common and expected physiological response confirmed by extensive reviews on creatine and muscle physiology (Mills et al., 2020).
• The Feeling: Your muscles might feel "fuller" or tighter. You aren’t stronger yet, but your cells are priming for performance.
• DEXA Note: If you scanned today, your Lean Mass would jump significantly. Don't be fooled: this is mostly intracellular water, not new muscle fiber yet. But this is good water—a hydrated cell is an anabolic (growth-ready) cell. In fact, more recent research confirms that while creatine increases total body water, this retention is generally proportional to muscle mass rather than leading to adverse fluid distribution (Ribeiro et al., 2020).

Phase 2: The Performance Shift (Weeks 2–4)

The "One More Rep" Phase

• What’s happening: Your phosphocreatine stores are saturated. Your body can now regenerate ATP (energy) faster during explosive movements.
• The Result: You don’t feel like Superman, but you might notice you can hit 10 reps on a lift where you used to fail at 8, supported by data showing ergogenic benefits across populations (Kreider et al., 2017).
• Cognitive Bonus: If you are sleep-deprived or vegetarian, this is when you might notice improved focus and memory recall.

Phase 3: True Hypertrophy (Weeks 5–12+)

The "Actual Muscle Growth" Phase

• What’s happening: The extra work capacity from Phase 2 (those extra reps) is now translating into actual muscle fiber damage and repair.
• The Result: True muscle hypertrophy. Research indicates that creatine supplementation during resistance training can result in approximately 1.4 kg (3 lbs) greater increase in lean tissue mass compared to placebo groups over a training block (Chilibeck et al., 2017).
• DEXA Note: Gains seen on a scan here are a hybrid of retained water and genuine myofibrillar hypertrophy (muscle fiber growth).

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The DEXA Factor: What Your Scan Is Actually Showing You

This is one of the most frequent points of confusion for clients scanning before and after starting a creatine protocol.

"My fat went down, but my lean mass went up by 3 lbs in one week. Did I really build that much muscle?"

Technically, no. But the news is still good.

How DEXA "Sees" Creatine

A DEXA scan divides your body into three specific compartments:

1. Bone Mineral Content
2. Fat Mass
3. Lean Soft Tissue (Everything else: organs, muscle, water, glycogen)

Because creatine pulls water inside the muscle cell to help with hydration and ATP production, a DEXA scan reads that additional water volume as Lean Soft Tissue. It cannot instantly distinguish between a protein filament (muscle fiber) and the water surrounding it.

The Takeaway: If you start creatine and immediately book a scan, treat that "Lean Mass" number as a hydration baseline. Monitor the change in that number over 3–6 months to see true muscle growth.

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Who is the "Super-Responder"?

Not everyone reacts the same way. Your "before and after" depends heavily on where you started.

1. The Vegetarian / Vegan (The Super-Responder)

Since creatine is found naturally in red meat and fish, plant-based eaters often have near-zero baseline creatine stores.

• Expectation: You will likely see the most dramatic results—fastest weight gain (water saturation) and the sharpest cognitive boost.
• Study Insight: A systematic review and meta-analysis highlighted that creatine supplementation can improve cognitive function, specifically memory, in healthy individuals (Xu et al., 2024).

2. The Woman (The High-Stakes Responder)

Women naturally have lower creatine stores (and lower muscle mass) than men.

• The Fear: "Will I get bulky?"
• The Reality: You will gain water weight initially. However, studies show minimal difference in fat mass changes, meaning you get the strength benefits without the unwanted weight gain (Forbes et al., 2023). The "bulk" is often temporary bloating that subsides as your body adjusts, leaving you with better heavy-lifting capacity to build the toned muscle you want. For more details on benefits specific to females, check out our guide on creatine for women.

3. The Older Adult (The Sarcopenia Fighter)

As we age, we lose Type II (fast-twitch) muscle fibers, a condition known as sarcopenia.

• The Benefit: Creatine helps preserve these specific fibers. Combined with resistance training, it is one of the most effective tools for preventing age-related muscle loss and maintaining functional capacity.
• Latest Research: Supplementation continues to show promise as an adjunct therapy for age-related muscle and bone loss (Candow et al., 2021).

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The Dosage Calculator: Loading vs. Patience

You have two paths to reach "Saturation" (100% full muscle stores).

Path A: The Loading Phase (Fast Track)

Best for: Athletes with a competition coming up in 2 weeks.

• Protocol: 20g per day for 5–7 days (split into 4 doses of 5g).
• Pros: Rapid saturation (muscles full in 1 week).
• Cons: Higher risk of stomach upset, bloating, and sudden scale weight spikes.

Path B: The Maintenance Phase (Smart Track)

Best for: Everyone else (Office workers, parents, general fitness).

• Protocol: 3–5 grams per day, every day.
• Pros: Zero digestive issues, gradual weight change, stable energy.
• Cons: Takes 2–4 weeks to fully saturate muscles.

BodySpec Recommendation: Skip the loading phase unless you have a specific athletic deadline. The tortoise wins this race with fewer stomach cramps. Curious about other forms? Read our breakdown of different types of creatine.

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FAQ: Busting the "Before and After" Myths

"Does creatine make your face puffy?"

This is the dreaded "Moon Face." For most people using standard doses (3-5g), water retention occurs intra-cellularly (inside the muscle), not sub-cutaneously (under the skin). If you look puffy, it's likely due to the loading phase (taking 20g+) or a poor diet high in sodium, not the creatine itself.

"Do I lose my gains if I stop?"

The Water: Yes. You will drop 1–3 lbs of water weight over 2–4 weeks as creatine washes out.
The Muscle: No. The actual muscle tissue you built using that extra energy? That stays, as long as you keep training. Evidence indicates that while cessation may lead to a drop in body water and endurance, the accrued strength and lean mass gains from consistent training are enduring (Wax et al., 2021).

"Is it safe for kidneys?"

For healthy individuals, yes. The confusion comes from Creatinine, a breakdown product of creatine measuring in blood tests. Supplementing raises creatinine levels artificially, which can flag a "false positive" for kidney stress on a basic metabolic panel.

• Fact Check: For healthy individuals, major medical institutions like the Cleveland Clinic (2025) confirm that creatine supplements are generally safe. Extensive research also supports its renal safety in healthy populations (Antonio et al., 2021).

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Medical Disclaimer: This article is for informational purposes only and is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition or before starting any new supplement regimen.

Ready to Start Your Transformation?

The best way to track your "Before and After" isn't a mirror selfie—it's data.

Book a BodySpec DEXA scan today to establish your baseline. We’ll help you distinguish between water weight and real muscle growth so you can trust the process.