Does creatine cause water retention?
Although it is a very popular supplement, there are still many questions about its use, especially its results, because it has a “reputation” for causing water retention. But… is that a myth or the truth?
It’s true!!! But don’t worry, this retention is only intracellular water!
.
To clarify this issue and dispel concerns about water retention, it’s important to explain how creatine works. The creatine molecule is stored inside muscle cells and, when bound to a phosphate radical, serves as a form of energy storage for strength and power exercises.
How creatine works
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 creatine accumulation inside the cells.
.
As the concentration of creatine in muscle cells increases, a concentration gradient is created, causing water to enter the muscle cells. This is called water retention, and it does indeed occur. When this happens, it means the amount of creatine in the cells has increased and, therefore, more energy has been stored. If there is no water retention, it means creatine has not accumulated and no effect will occur.
Another effect of creatine
The process doesn’t end there. As water enters the cells, the cellular compartment expands, and in the following days this mechanism stimulates protein synthesis, consequently increasing muscle mass.
This is the effect of creatine. Therefore, water retention is not a problem when using creatine. It needs to occur, and it 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/day in our kidneys, liver, and pancreas.
It can also be obtained by consuming red meat and salmon, as well as 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/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.
The initial gains are seen as additional water is drawn into muscle cells. Over time, prolonged supplementation activates specific pathways that support muscle tissue growth, strength, and performance.
