Let's start with an essential point that may surprise you: there's no need to avoid water retention when taking creatine. It's a natural process initiated by our body and beneficial to your performance!
- Water retention under creatine is a normal physiological process which varies from one individual to another.
- It is intracellular and not subcutaneous.
- Retention, when it occurs, is moderate and totally reversible
- Intracellular hydration of muscles is beneficial for sports performance.
This is a far cry from the undesirable effect that is often associated with this phenomenon. To explain these 4 points, let's take a brief look at this molecule and its impact on the athlete's body.
Contents
Creatine: how does it work?
Creatine is a substance synthesized naturally by the body, in the liver, kidneys and pancreas. It is derived from three amino acids: glycine, arginine and methionine.
In addition to endogenous synthesis, creatine is supplied by creatine-rich foods such as meat and fish.
It can also be taken as a dietary supplement in the form of creatine monohydrate powdercreatine monohydrate powder, now one of the most widely studied dietary supplements in sport, after protein powder and carbohydrates.
Creatine monohydrate is scientifically recognized for its effects on sports performance, particularly during short-duration intense efforts (less than 30 seconds). Studies demonstrate several significant benefits: increased training volume, improved maximum strength in bodybuilding and better recovery between sets of intense exercise.
Mechanism of action
Creatine (in the form of phosphocreatine at muscle level) plays a crucial role in the energy metabolism of muscle cells. It acts as a rapidly mobilized energy reserve to regenerate ATP (adenosine triphosphate), the main "fuel" of muscle fibers.
Energy process
In the muscle, creatine combines with a phosphate group to form creatine phosphate, thanks to the enzyme creatine kinase. During intense effort, this molecule enables ATP to be replenished rapidly, optimizing muscle power and the ability to perform in rapid succession.
Cell transport and hydration
Creatine enters the muscle via a sodium-dependent transporter. This mechanism naturally causes water to enter the cell to maintain osmotic balance, leading to what is known as intracellular hydration.1
Given this mechanism, it's logical to assume that creatine supplementation is associated with potential water retention in athletes.
Does creatine cause water retention?
The relationship between creatine and water retention needs to be qualified.
Short-term clinical studies show a slight increase in water retention, mainly due to an increase in muscle intracellular volume. However, long-term research reveals that creatine does not significantly alter total body water (intracellular or extracellular) in relation to muscle mass.1
Finally, although creatine may, initially, cause moderate water retention, here's the thing to remember:
- ✓ Intracellular retention onlyWater is stored inside muscle cells, not under the skin
- ✓ Linked to muscle growthVolume increase is proportional to muscle gains
- ✓ Not real water retentionDifferent from subcutaneous water retention
- ✓ No risk of dehydrationDoes not increase the risk of cramps or dehydration
- ✓ Reversible effectReturn to normal on discontinuation of supplementation
This scientific clarification dispels the myth that creatine systematically causes problematic water retention. Trying to reduce this effect is counterproductive. On the contrary, this natural retention is actually beneficial!
Beneficial water retention
Intracellular hydration, which can accompany creatine intake, has several advantages1:
- Optimizing protein synthesis
- Improved glycogen storage
- Improved thermoregulation during exercise
- Reduced risk of dehydration
- Reduced incidence of muscle cramps
Sufficient hydration when taking creatine is therefore recommended, not to counteract a negative effect, but to optimize its absorption and efficacy.
Creatine and muscle-wasting: a strategic alliance
Contrary to certain preconceived ideas, creatine is still of interest during muscle lean periods. While the slight retention of intracellular water may seem counter-intuitive during a definition phase, it actually has several considerable advantages:
- Maintain strength and performance despite caloric deficit
- Preserving muscle mass during weight loss
- Optimizing training intensity despite increased fatigue
As the water retained is mainly intracellular, it does not significantly affect visible muscle definition. For competitors who are very concerned about their appearance, a gradual stop 7-10 days before the event may be considered.
At the opposite end of the spectrum from physical goals, creatine for mass gain can be a major asset. Although it doesn't act directly as a muscle-growth factor, it indirectly optimizes this process by :
- Increased ability to lift heavier loads
- Promoting higher training volumes
- Improving recovery between sets
Should I drink more water when taking creatine?
It's not necessary to drink more water specifically because of creatine consumption. However, maintaining good hydration is essential for all athletes, whether or not they consume creatine.
The notion of increased hydration with creatine is an enduring myth, based on a misinterpretation of the product's mechanism of action.
⚠️ The dehydration observed in some athletes has more to do with theintensity of their training than with creatine consumption itself. That's why it's essential to adapt hydration to the intensity of training. A loss of 1% of body weight in water already results in a 10% drop in performance.
To meet the needs of an athlete, hydration recommendations are :
- 2 to 3 liters of water per day in normal conditions
- 200ml every 20 minutes during exercise
- Monitor the color of urine, which must remain clear.
- Adapt to ambient temperature
Maintaining sufficient hydration throughout the day and combining creatine with carbohydrates helps its absorption! Maintaining optimal hydration also helps to limit side effects.
Cyclical management of supplementation also helps maximize the molecule's benefits.
How to optimize creatine supplementation?
To optimize its effects, while effectively controlling intracellular water retention, two intake protocols are recommended.
In both cases, cycles should last 8-12 weeks, followed by a 4-6 week break. Finally, it is preferable to combine intake with carbohydrates to optimize absorption.
Quick protocol
The rapid program proposed by Professor Harris is composed of 2 periods with distinct dosages:
- Initial loading phase: take 20g/day divided into 4 doses for 5 days
- Then a "maintenance" phase of 3g/kg body weight per day.
Progressive protocol
Unlike the first program, Professor Hultman's protocol does not include a loading phase. The quantity is fixed from the outset, increasing reserves in a more linear fashion.
Its intake protocol consists of 3 to 5 grams of creatine per day for 4 weeks.
In both cases, the quantity of creatine per day does not really vary according to profile, and remains within these ranges. Scientists also agree on the best time to take creatine monohydrate: it can be taken at any time of day, the important thing being daily regularity. However, consuming it after training with a carbohydrate source may slightly improve its assimilation. The key is to reach the recommended daily dose (3 to 5 g).
Choosing the right form of creatine
The form of creatine used directly influences the level of water retention.
Creatine monohydrate, in particular the Creapure® label, is the benchmark for optimizing absorption with natural, non-excessive water retention.
This highly purified form is the best creatine monohydrate. It offers several advantages:
- Better bioavailability
- Adapted water retention
- Guaranteed pharmaceutical quality
- Manufactured in a German plant dedicated exclusively to Creapure® creatine.
Used in recommended doses, it presents no health risk and can be combined with other supplements such as protein powder.
Creatine Creapure®
The best for maximizing muscle power in a healthy way and optimizing intensive performance
- Standardised without doping substances
- No additives, no sweeteners
- Made in Germany, packaged by Protéalpes in Albertville
Finally, let's take a look at how to limit subcutaneous water retention, which is not linked to creatine intake!
What foods can help prevent subcutaneous water retention?
Subcutaneous water retention, unlike muscular intracellular water retention, has a number of disadvantages, such as aesthetic impacts ("swollen" or "puffy" appearance, less visible muscle definition, feeling of heaviness...) or even performance impacts (possible reduction in weight/power ratio, discomfort during exercise...).
Nutritional solutions
Diet plays an important role in managing subcutaneous water retention. To limit this undesirable water retention, we recommend :
- Limit sodium intake: cold meats, salty cheeses, ready-made meals, bouillon cubes...
- Avoid foods that are ultra-processed or too rich in saturated fats
- Maintain adequate hydration
- Eat a balanced diet rich in proteins (meat, fish, legumes, eggs, etc.).
It's important to note that subcutaneous water retention is not related to creatine supplementation, but rather to dietary and hormonal factors and/or pathological conditions.
Conclusion
Contrary to popular belief, water retention associated with creatine monohydrate supplementation is not a side effect to be avoided. It is a normal physiological mechanism linked to creatine absorption.
- Water retention is intracellular (in the muscle), not subcutaneous
- The rate varies from one individual to another, but remains low
- The process is entirely reversible when supplementation is stopped (but no muscle loss when the treatment is discontinued).
What's more, the effects of good muscle hydration have been demonstrated:
- Better thermoregulation during exercise
- Optimizing protein synthesis
- Improved glycogen storage
- Reduced risk of dehydration
- Reduced incidence of muscle cramps
Finally, for athletes concerned about the impact of creatine on body weight: weight gain associated with creatine is often misinterpreted. Initial weight gain (1-2kg) is mainly due to intracellular water, not fat accumulation
To find out more :
- Did you know that creatine also has a neurological effect? Explore the benefits of creatine on the brain, including memory, concentration and mental fatigue.
- Is creatine considered a prohibited product? Protéalpes takes a look at creatine and doping, to dispel any doubts about its legality and classification.
- Finally, for athletes who also wish to protect their tendons and ligaments, the collagen + creatine blend has no contraindications.
