Creatine and water retention
Although it is a very popular supplement, there are still many questions about creatine consumption, especially about its results, due to its “reputation” for causing water retention. But… is this 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, it’s important to explain how creatine works. Creatine molecules are stored inside muscle cells and, when bound to a phosphate group, serve as an energy reserve for strength and power exercises.
Creatine demand
When you follow a higher-intensity exercise program, such as weight training, the body’s demand for creatine increases. Supplementation then meets this greater 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 what is known as water retention, and it does in fact 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 creatine has not accumulated and no effects will occur.
Entry into the cells
The process does not end there. When 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 the supplement. 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 a derivative of 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 the urine at a rate of about 2 g/day, depending on consumption and activity levels.
One of its main functions as a supplement is to increase muscle size and strength. In fact, it has proven to be the most effective supplement on the market for this purpose.
Initial gains are seen as additional water is drawn into the muscle cells. Over time, prolonged supplementation activates specific pathways that support muscle tissue growth, strength, and performance.
