Does Creatine Cause Water Retention or Bloating?

Creatine: Does it Pump You Up or Puff You Up?

We're here to uncover the truth about creatine and water retention. There's a plethora of misinformation out there, perpetuated by seemingly credible individuals who continue to spread outdated and inaccurate data.

Although I've been in the sports supplement industry for a significant amount of time, and have built several successful brands that sold creatine products, I believe it's essential to rely on the most recent and solid evidence-based scientific data. Therefore, the information we're discussing today is derived from two papers published by the International Society of Sports Nutrition (ISSN), put together by 18 of the top researchers on creatine supplementation.

Does Creatine Cause Water Retention?

The question, "Does creatine cause water retention?" is surrounded by confusion. Not all research agrees on whether creatine leads to noticeable water retention. Several recent studies involving individuals who performed regular resistance training showed no significant changes in total body water with regular creatine use. Any potential water retention is mostly intracellular, meaning inside the muscle cell, which can be very beneficial.

Early studies suggested that taking 20g/day of creatine could potentially lead to increased total body water initially. However, this dosage is not the regular maintenance dose of creatine but is based on a traditional loading protocol used to help saturate creatine stores quickly when you first start supplementing.

Intracellular Hydration: The Good Kind

Creatine is an "osmotically active substance." When concentrated, it can draw water into the muscle cells, facilitating a beneficial type of water retention that supports muscle fullness and even anabolic growth. The latest research indicates that creatine supplementation enhances the muscles' ability to store glycogen, which in turn attracts water, resulting in increased intracellular hydration. This slight swelling of the muscle can trigger anabolic signaling, resulting in an increase in muscle protein synthesis - or muscle building.

This process is often misunderstood, leading to the misconception that creatine only causes superficial bloating. On the contrary, the increase in intracellular water may be a key player in muscle growth and recovery.

Creatine and Bodybuilding

Even the professional bodybuilding world has long believed that creatine caused water retention, leading some athletes to stop taking creatine before competitions. However, based on the latest research, this practice might be outdated. In fact, creatine supplementation may even aid a bodybuilder in the phase of their contest diet where they "carb back up," trying to replenish glycogen levels.

Final Thoughts

In summary, any water retention from creatine is not only short term but mostly intracellular and beneficial for muscle growth. The myth of creatine causing unnecessary bloat is outdated. A consistent lower dose avoids the temporary water weight spike, proving creatine's value in enhancing muscle hydration and performance.

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