Creatine + Water WeightUpdated 8 months ago

Does Creatine cause you to retain water, bloat, or gain weight?

Simply put, yes.. but this does not mean it is a bad thing! 

In essence, creatine will increase the water contained within muscle cells, making them feel and look fuller. This increased "hydration" creates a favorable environment for muscle protein synthesis and can even aid in heat regulation during exercise. 

 Many of us are already unknowingly dehydrated, this coupled with more of our available water being stored in muscle tissue, actually signals our bodies to hold onto even more water yet! This water retention can actually be alleviated to an extent by, counter-intuitively, increasing your water intake and ensuring adequate intake of minerals such as sodium and potassium.

Don't be afraid of this initial water gain or "bloat". For many, with proper hydration, the effects dissipate within a few weeks of supplementation. We recommend (even if you think you drink enough water already) to increase daily water intake a minimum of 500ml, or more if you are highly active.