Creatine and water retention
Although it is a very popular supplement, there are still many questions about creatine use, especially regarding its results, because it has a “reputation” for causing water retention. But… is that a myth or a fact?
It’s true!!! But don’t worry, this retention is only intracellular water!
To clarify this issue and dispel concerns about water retention, we need to explain how creatine works. Creatine molecules are stored inside muscle cells and, when bound to a phosphate group, form an energy reserve for strength and power exercises.
Creatine demand
When you follow a higher-intensity exercise program, such as weight training, the demand for creatine increases. Supplementation then meets this increased demand and promotes greater accumulation inside the cells.
As the concentration in muscle cells increases, a concentration difference is created, causing water to enter the muscle cells. This is known as water retention, and it does indeed occur. When this happens, it means that the amount of creatine in the cells has increased and, therefore, more energy is stored. If there is no water retention, it means that creatine has not accumulated and no effect will occur.
Entry into the cells
The process does not end there. As water enters the cells, the cellular compartment expands, and in the following days this mechanism stimulates protein synthesis and, consequently, increases muscle mass.
This is the effect of the supplement. Therefore, water retention is not a problem when using creatine. It needs to occur and absolutely does not mean that the only result is water retention.
Does creatine cause water retention?
As a health and performance supplement, creatine has been used by athletes and fitness enthusiasts for decades. In fact, it is one of the most researched supplements on the market.
It is derived from the amino acids arginine, glycine, and methionine. We naturally produce about 1–2 g per day in our kidneys, liver, and pancreas.
It can also be obtained by eating red meat and salmon, or through supplementation (creatine monohydrate).
About 90–95% of the creatine we absorb goes to our muscles. The supplement is made up of creatinine and is excreted in urine at a rate of about 2 g per day, depending on intake and activity levels.
One of its main functions as a supplement is to increase muscle size and strength. In fact, it has been shown to be the most effective supplement on the market for this purpose.
Initial gains are seen as additional water is drawn into muscle cells. Over time, prolonged supplementation activates specific pathways that help muscle tissue grow and improve its strength and performance.
