Creatine causes water retention, myth or reality?

Creatine is a popular supplement used to increase muscle mass and improve athletic performance. There is a claim that creatine causes water retention in muscles, and this is not a myth - it is a reality, but it is important to understand how this happens and what the meaning of this phenomenon is. Creatine works by storing phosphocreatine in muscle cells, which helps to quickly regenerate ATP (adenosine triphosphate), the energy needed for short, intense bouts of exercise, such as sprinting or weightlifting. When creatine enters muscle cells, it attracts water, causing the muscle cells to swell and increase in size. This is called cellular hydration. This effect is considered positive because cellular hydration can improve muscle synthesis and reduce muscle damage and promote recovery after exercise. In addition, increased muscle cell volume can improve strength and explosive power. However, while creatine-induced water retention is mostly in muscle cells rather than subcutaneous tissue, some people may experience temporary weight gain associated with this water retention effect. However, this is not swelling or unwanted water retention, which can be associated with other health problems. It is always important to follow the recommended dosage and consult a healthcare professional before taking creatine supplements, especially if you have kidney problems or other health problems.