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Does Creatine Help With Abs? (5 Facts You Need To Know)

Creatine is one of my favourite supplements as it’s safe, cheap, and effective. In this article, I explain why creatine helps build abs, how to take creatine for abs, and other useful tips.

man showing his abs in a gym

Why Creatine Helps With Abs

Creatine Helps Improve Muscle Gain

Creatine works by increasing the amount of energy your muscles can use when working out.

So, when you take creatine, your workouts tend to be more intense. This results in more micro-damage in your muscle tissue.

Our bodies respond to this micro-damage by repairing the muscle tissue and making it bigger – a process called hypertrophy.

And so, by taking creatine when training abs, you should be able to develop your ab muscles even more!

Creatine Helps You Burn More Calories

A calorie deficit is when you’re burning more calories than you’re consuming.

Now, there are 2 ways to increase a calorie deficit.

You can either:

  • Consume less calories (i.e. eat less food)
  • Burn more calories (i.e. exercise more)

Since creatine helps make your workouts more intense, it can help you burn more calories which will help increase fat loss.

Will Creatine Make Your Abs Look Better?

If you take creatine while training your abs consistently, then your abdominal muscles will increase in size. This can help your abs show better.

However, it’s worth pointing out that if you carry too much body fat, your abs won’t be as visible.

Can Creatine Give You Bloated Abs?

Research shows that creatine significantly boosts water retention.

This means it makes your muscles hold more water, which can make you look bloated.

Now just to be clear, if your body fat levels are low and your ab muscles are well developed, then a bit of bloating won’t ruin your six pack.

It just means that your abs will appear less vascular.

So, all things considered, it’s still a good idea to take creatine if you want to build that chiselled core.

How To Take Creatine For Six Pack Abs

The first thing you should do is take creatine consistently while you’re working out your abs.

So, to keep things simple, let’s say to take 5g per day – ideally after your workout on training days.

Then, once you’ve built a decent set of abs and your body fat has decreased sufficiently, you should stop taking creatine to reduce any bloating.

(The less bloated you are, the more defined your abs will be.)

Best Creatine For Six Pack Abs

on micronised creatine powder

I’ve been taking 5g of Optimum Nutrition Micronized Creatine after each workout for over 2 years now.

It’s from a trustworthy brand, and more importantly, it works.

And since it’s micronized, it’s super dissolvable so you don’t get that nasty bitty texture that other creatine powders have.

(If you want more detailed analysis on this product, then check out my original review of ON Micronized Creatine.)

Debunking Common Myths About Creatine And Abs

There are several common myths surrounding creatine supplementation and its effect on abs. Here are some of the most common myths debunked:

Myth: Creatine only works for building bulk, not getting lean.

Truth: While creatine is often associated with muscle growth and increased strength, it can also help with getting lean. Studies have shown that creatine can increase metabolism and aid in fat loss when combined with exercise and a healthy diet.

Myth: Creatine is a quick fix for getting six-pack abs.

Truth: While creatine can be a helpful supplement for building and strengthening your ab muscles, it’s not a magic solution for getting six-pack abs. Getting visible abs requires a combination of consistent exercise, a healthy diet, and a low body fat percentage.

Myth: Creatine is only for men, and women shouldn’t take it.

Truth: Creatine can be beneficial for both men and women, and there is no evidence to suggest that it’s harmful or ineffective for women. In fact, creatine supplementation may be particularly helpful for women who are trying to build muscle and increase strength.

Tips For Combining Creatine And Ab Workouts For Optimal Results

If you’re considering taking creatine to boost your ab workouts, here are some tips to help you get the most out of it:

Start with the basics

Before incorporating creatine into your fitness routine, make sure you have a solid foundation of basic ab exercises, such as planks, crunches, and sit-ups.

Creatine can help enhance your performance during these exercises, but they should still be the backbone of your routine.

Stay consistent

Consistency is key when it comes to building abs.

Incorporate creatine into your daily routine and make sure you’re consistently performing ab exercises on a regular basis.

Combine creatine with a healthy diet

While creatine can help improve your ab workouts, it’s important to remember that diet plays a crucial role in building abs.

Make sure you’re following a healthy, balanced diet that’s high in protein and low in processed foods and sugar.

Stay hydrated

Creatine can dehydrate your body, so it’s important to drink plenty of water before, during, and after your workouts.

This will help ensure that your body is able to effectively absorb the creatine and prevent dehydration.

Use proper form

When performing ab exercises, it’s important to use proper form to avoid injury and ensure that you’re targeting the right muscles.

If you’re unsure about proper form, consider working with a personal trainer or watching instructional videos.


In summary:

  • Creatine does help with abs as it can increase abdominal muscle growth.
  • Creatine can make your workouts more intense, which helps you burn more calories leading to more fat loss.
  • Taking 5g of creatine after your workout is ideal for muscle growth.

That’s all for creatine and abs, but is creatine good for beginners? Or does creatine increase vascularity?

Hope this helped!