We often look for ways to make our bodies work smarter when we exercise. Creatine helps energize muscles and provides a supportive boost. The body creates creatine naturally, but creatine supplements have been around for many years and are very popular with athletes.

Creatine is a type of amino acid found mostly in skeletal muscles. Two-thirds of it is stored in muscles as phosphocreatine.

Alcohol, on the other hand, has the opposite effect on muscles. Exercising soon after drinking can cause muscle injury and slow muscle recovery. So, drinking alcohol might undo some of the muscle-building benefits of creatine. Think of creatine as a power cycle. When your muscles need energy, creatine provides that fuel for quick, powerful movements.

When muscles use up the stored energy, you need more creatine to keep powering your muscles. Exercises, such as resistance training, cause small tears or injury to the muscle fibers.

Satellite cells are then activated to repair and build new muscle during rest periods up to a day or two after you exercise. Muscles can grow in different ways. Amino acids, hormones, and a nutritious diet all help build muscle.

Typically, your body needs 1 to 3 grams of creatine every day to replace what you lose. Most people eat seafood and meat to reload or build their stored energy. You can also take creatine supplements to build up your levels.

These tools can be devices, nutritional supplements, drug therapy, or psychological practices to help boost abilities or improve training endurance. Training or doing high-intensity exercise causes faster burning of creatine.

Supplements may help with stamina, strength, and recovery. Athletes and body builders often use creatine supplements to boost endurance. Creatine helps provide short bursts of energy to power up performance. Creatine may have other benefits which are being studied, including improving brain functions like memory and recall.

Creatine might also support your immune system. Animal studies indicate that alcohol can slow the movement of calcium into muscles. This effects muscle contraction.

This has a negative effect on how your muscles react to exercise. Muscles can become prone to injury and are slower to recover after exercise. You need around 3 to 5 grams of creatine every day to boost performance.

Most people, especially those who eat meat, can get this from their diet. Athletes typically take loading doses of 20 grams of creatine over 5 days to build up phosphocreatine in the muscles before training.

This might cause side effects like cramping, diarrhea, or nausea. To avoid these side effects, you can take smaller amounts 3 grams over a longer time frame.

Creatine might cause you to gain some weight from the water pulled into your muscles. Creatine supplements come in different varieties, but creatine monohydrate has the most research backing its safety and effectiveness. Creatine works best when taken with easy-to-digest carbohydrates and proteins to quickly provide muscle boost during activity.

Also, if you have kidney or liver disease, talk with your doctor before taking creatine. Creatine can provide an energy boost for high-intensity exercise or training and help build muscle.

Alcohol can curb the beneficial effects of creatine because it has some opposite effects on muscles and cells. Alcohol is fine in moderation but avoid drinking on days you exercise so your muscles can benefit from creatine supplements.

Ask your doctor or pharmacist to help you choose a reputable creatine monohydrate brand with potency and purity guarantees. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.

VIEW ALL HISTORY. Creatine supplements have been shown to provide several sports performance and health benefits, but they may have downsides as well.

This article…. Creatine and whey protein are two of the most popular sports supplements, and you may wonder whether taking them both offers any additional benefits…. Creatine is an effective and well-researched supplement. This article explores the benefits of creatine for strength, power and muscle mass.

Therefore, proper hydration is essential. As previously mentioned, cups of water are the average drinking amount when out of training. However, when supplementing with creatine, you should drink an additional cups of water daily, or slightly more, depending on your exercise regimen.

Staying hydrated is vital to avoid some side effects of dehydration, such as weakness, thirst, headaches, muscle cramps, and dizziness. Although, you should prevent overhydrating when taking creatine.

Taking sufficient water will help balance your body's water levels. Overhydration tends to result in creatine water retention, which may or may not be a good thing. A good rule of thumb is if you are thirsty, you should drink up.

Also, be mindful of how much water you typically drink in a day; if you only drink a couple of glasses a day, you should drink more. If you already drink a good amount every day, pay attention and assess if you need more.

You will come across different myths related to fluid retention and creatine monohydrate. There are various rumors that creatine causes bloating and weight gain. Others also claim that all the weight gain noticed from creatine is pure water and not actual muscle. Luckily, these myths and claims are misleading overstatements.

One of the aesthetic reasons creatine has gained popularity among fitness enthusiasts is that it makes your muscles look fuller on their own. True to fact, creatine is known to create some fluid retention. Fortunately, this effect possibly enhances performance and does not hinder gaining lean muscle mass.

In a nutshell-yes, but the effect is not usually harmful and may be beneficial to your body. Creatine monohydrate is osmotic, meaning it attracts and retains small water amounts. Researchers in this study concluded that due to creatine's osmotic effects, it is logical that the body's water content should go up as creatine intake also goes up.

The feeling of increased creatine water weight tends to differ from person to person. Some people also experience a creatine bloating feeling.

This is primarily noticeable during the loading phase. The loading phase is the earliest phase of taking creatine, where the doses are higher and more frequent than usual. Fortunately, having extra fluid in the muscles is sometimes ergogenic.

Fluid retention is beneficial in a couple of ways; muscle hydration and muscle protein synthesis:. Muscle cell volume increase can be an anabolic proliferative signal because it can signal the cell to produce more muscle protein.

Luckily, creatine can increase cell volume via water retention, resulting in improved endurance, strength, and overall performance. Creatine supplements can be a practical nutritional hyper-hydration strategy for athletes who are part of intense exercises in humid and hot environments that minimize the risks of heat-related illnesses.

The supplement can help the body to hold the water, which becomes beneficial in thermoregulating during extreme temperatures and at high exertion levels. Ordinarily, when you start using creatine, you may gain pounds 0.

However, due to genetics, these numbers often change. Subsequently, you may gain more lean muscle mass with regular resistance training due to creatine elevating your performance.

Once you begin to use creatine, it increases the water amounts stored in the muscles fast, a concept known as water retention. Water retention pumps up your muscles a little bit, giving you a fuller appearance.

It also increases your weight by It would be best if you took creatine with precision. Otherwise, you may unlikely notice results. There are different ways you can go about incorporating creatine into your routine. Most people prefer to start with a loading phase designed to saturate the muscle's creatine stores optimally.

They then move to the maintenance phase, where they lower the creatine dose to keep it where it should be. Twenty grams daily for five days is the fastest way to load up the creatine stores before moving to maintenance. Going beyond that is rarely necessary. Most people maintain their creatine intake by supplementing with 5 grams daily.

However, 3 grams daily is sufficient for some individuals, and others, grams. Creatine gets into the muscle cells quicker if there is an insulin spike present. Typically, this means you should try taking your creatine with juice.

You can also mix it with your own dextrose since the liquid is fructose, with minimal insulin levels. It is also a good idea to take it with something: a post-workout shake comprised of proteins and carbs or a full meal.

Prolab's Creatine Monohydrate is an effective supplement that provides as many benefits as alternative products and brands. It is a natural compound found in your body and heavily contributes to energy metabolism.

Benefits of Prolab Creatine Monohydrate. Prolab's Creatine Monohydrate is the industry-leading option among athletes and fitness enthusiasts. It is also one of the most affordable in the market.

When it comes to creatine use, many questions are left unanswered or misinformed. However, this guide will help you incorporate creatine into your training program effortlessly. With consistent use, you are bound to notice impressive muscle gain and strength endurance during training.

Avoid overhydrating when using creatine. Also, creatine fluid retention is not entirely a negative concept if you hear it over a discussion.

Most importantly, speak to a supplement or fitness expert to determine how much water to take with creatine and other questions and answers surrounding creatine use.

Numerous scientific studies 3,5 have outlined the benefits of creatine for fitness and athletic performance, including:. Creatine supplementation powers performance by enhancing strength, improving endurance, and shortening the recovery period between repetitions. Saturating your muscles with creatine helps increase energy levels in muscles for use during short-duration, high-intensity exercise.

Energized muscles allow you to do more work before fatigue sets in. RELATED: Best Creatine for Women. You may notice an immediate increase in the size of your muscles when you start taking creatine.

This increase in water content triggers muscle growth 6 by sending an anabolic, or muscle building, signal to your muscles. The effects are multiplied when you combine creatine with strength training.

A review 7 published in Nutrients summarizes the findings of 16 randomized controlled trials evaluating the effects of creatine supplementation for muscle growth. Individuals who use creatine while resistance training had more muscle gains than those taking a placebo.

The benefits of creatine may also protect muscles from exercise-induced injury. There are numerous studies that have linked creatine supplementation to reduced incidence of muscle cramps, tightness, strains, and other exercise related discomforts and injuries.

Researchers conclude that athletes who take creatine have fewer injuries than those who do not 3. Creatine is a well-researched supplement that is considered safe for most healthy individuals.

However, as with all dietary supplements, taking creatine is not entirely risk-free. The few side effects that have been observed most commonly occur when creatine is taken incorrectly.

Before starting a creatine supplement, you should be aware of potential side effects 4. Most people report weight gain when they start taking creatine. The initial weight gain you experience when you start taking creatine is water weight, as creatine draws more water into your muscles and increases muscle size.

As time goes on, your muscles adapt to a higher level of creatine and weight typically stabilizes. However, you may see an increase in body weight due to an increase in muscle mass as a result of increased workout performance i.

The important thing to remember is that creatine-associated weight gain is an increase in lean body mass and not body fat. RELATED: Optimum Nutrition Creatine Review. Some digestive disturbances, such as stomach upset, cramping, diarrhea, and bloating, have been reported with creatine usage.

Although everyone tolerates supplements differently, digestive upset is more likely to occur with high doses of creatine.

A study 8 observed a higher incidence of diarrhea among individuals taking 10 grams of creatine compared to those taking 5 grams of creatine. You can minimize your risk of digestive side effects by taking the recommended dose of 3 to 5 grams of creatine per day instead of larger doses.

Drinking plenty of water while taking creatine can also help minimize bloating. In addition to the above side effects, creatine may not be a good option for individuals who have preexisting kidney or liver problems.

Creatine can help muscles produce extra energy to power intense bursts of activity, like weightlifting. Creatine works by drawing water into muscle tissues, increasing their size and strength.

If your fitness goals include increased power or muscle growth, a creatine supplement may be a good fit for you. Creatine is safe for most people to take regularly, but there are a few guidelines to know before you get started for maximum benefit:.

Yes, you need to drink plenty of water with creatine for maximum benefit and to minimize potential side effects, like bloating and changes to hydration status.

Creatine causes water to transfer from your bloodstream to muscle tissues. You should take each 5-gram dose of creatine with at least 8 ounces of water. As for total daily water intake, you should aim for 3 to 4 liters, or 12 to 16 cups, per day. Remember: 1 L equals ml of water and 1 cup equals 8 ounces of fluid.

In our Naked Greens review, GGR's nutrition experts share all you need to know about this ingredient, stripped-down greens powder. Read more. Looking for the best resistance bands to add to your home gym?

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ALL RIGHTS RESERVED. Check Out the 14 Best Treadmills for Your Home Gym View More. Best Online Workout Programs Learn More. A Dietitian Explains Guides How Much Water Should You Drink With Creatine? A Dietitian Explains By Sharon Lehman, RD × The GGR Expert Panel is a network of specialized health and fitness professionals who help ensure we present the most accurate information to our readers.

This includes physicians, certified trainers, elite-level coaches, and more. Learn more about our experts. Do you need to drink a lot of water with creatine? How much water do I need for 5g of creatine? Sharon Lehman, RD Sharon Lehman, RD is a dietitian and health and nutrition writer.

She earned a Bachelors degree in Dietetics from the University of Delaware and holistic health coach certification through the Institute for Integrative Nutrition.

She has over 10 years experience as a dietitian and 5 years experience authoring evidence-based wellness content for various publications. She also specializes in culinary nutrition, recipe development, and food photography. You can view more of her work on her blog, Heart and Stove.

Further reading. How Much Water to Drink with Creatine Supplements And Why It Matters Creatine supplementation is a staple in the realm of sports nutrition. Many gym-goers and athletes are well aware of the ergogenic benefits of creatine monohydrate , such as enhanced muscle growth, increased strength, and improved endurance [ 1 , 2 ].

Yet, it's easy to overlook the importance of water intake and the implications of being dehydrated, especially when taking creatine supplements. If you just got your new trusty bottle of Transparent Labs Creatine HMB and can't wait to start making some extra gains, we're right there with you!

But how much water should you drink to stay hydrated? Determining your optimal water intake depends on several factors, notably activity level, diet, environment, and how much creatine you take which we will describe in more depth herein.

We'll also discuss the interplay between water and creatine for energy production during exercise. Hydration Tip: Pour a tall glass of water to sip on while you read this article. Let's start with a brief primer on what creatine is and how it actually works physiologically. Don't worry; it's not as complicated as you might think.

Creatine is a naturally occurring, nitrogen-containing organic acid produced by mammals; in humans, the liver, pancreas, and kidneys are primary sites of creatine synthesis [ 3 ]. Creatine is transported via the blood to organs with high energy demands e.

skeletal muscle, the heart, and the brain for storage. The creatine stores in these organs serve as a reservoir to rapidly regenerate adenosine triphosphate ATP , the "currency" of chemical energy in cells.

How does creatine regenerate ATP so quickly, you ask? In short: The phosphocreatine system. Much of the creatine in cells is in the form of creatine phosphate, a creatine molecule bound to a high-energy phosphate molecule.

Taking a creatine supplement increases the availability of creatine phosphate, sometimes called "CrP" or "phosphocreatine," in muscle cells, ensuring a ready reserve of "fuel" that can be quickly mobilized to produce ATP during high-intensity , short-duration activities such as sprinting or weightlifting.

During intense exercise, ATP is broken down to adenosine diphosphate ADP and an inorganic phosphate, releasing energy that powers muscle contractions. However, ATP stores are limited and deplete quickly. But not to worry, as creatine phosphate comes to the rescue by donating a phosphate group to ADP, resynthesizing ATP through a process known as phosphorylation.

This rapid ATP regeneration via the phosphocreatine system provides a consistent energy supply to maintain peak exercise performance. Now, how does the aforementioned scientific mumbo jumbo tie into the amount of water you should drink while taking creatine?

Well, the breakdown of creatine phosphate to release its phosphate group for ATP regeneration is a hydrolytic reaction catalyzed by creatine-specific enzymes; in other words, this reaction is dependent on water molecules to proceed.

Adequate hydration is paramount when supplementing with creatine to facilitate ATP production and support the growth and repair of lean muscle mass. Of course, proper hydration is important for all humans regardless if they're taking a creatine supplement.

Furthermore, creatine has a cell-volumizing effect by drawing water inside of muscle cells that not only enhances muscle appearance but also stimulates muscle protein synthesis [ 4 ].

Thus, taking creatine increases the body's fluid needs. Moreover, the importance of water for kidney function becomes even more pronounced with creatine use. The kidneys filter waste products, including the byproducts of creatine metabolism e.

creatinine , from the blood into the urine for excretion. Drinking ample amounts of water allows these organs to efficiently perform their filtering role and prevent the accumulation of metabolic waste products in circulation.

Without sufficient water intake, especially during a creatine loading phase, a range of dehydration side effects aside from muscle cramping may also occur, such as excessive thirst, decreased urinary volume and frequency, and diminutions in athletic performance. Let's start by addressing the question, "How much should you drink with creatine?

The answer depends on the amount and form of creatine you're using. For simplicity, we'll assume you're taking creatine powder in monohydrate form, as this remains the most studied creatine supplement by far. Body weight—particularly lean muscle mass—ultimately determines how much creatine you should take and, therefore, how much water to drink with creatine.

For most active adults, a maintenance dose ranges from 3 to 5 grams of creatine monohydrate per day. One gram of creatine monohydrate requires 75 mL of water at room temperature or slightly colder to dissolve fully [ 5 ].

Hence, the amount of water you should drink with 5 grams of creatine is no less than mL or about 12 fl. The question of how much water to drink daily while taking creatine does not have as straightforward of an answer, as individual water needs can vary widely. For example, a muscular athlete weighing pounds training in a humid environment will require considerably more water than a less muscular pound individual exercising in a cooler, controlled climate.