The Claim
Creatine supplementation increases muscle glycogen storage through the upregulation of GLUT4, and because each gram of glycogen binds 3–4 grams of water, this leads to a secondary increase in intramuscular hydration.
What the research says
Roughly balanced
Support and challenge are close. The picture may shift as more studies come in.
These are independent scores, not a percentage. Higher-grade studies count more, so a single strong opposing study can outweigh several weaker ones.
Taking creatine supplements may help your muscles store more glycogen, which is like a sugar reservoir, and since glycogen holds onto water, your muscles end up holding more water too.
See the scientific wording
Creatine supplementation increases muscle glycogen storage via upregulation of GLUT4, and since each gram of glycogen binds 3–4 grams of water, this results in a secondary increase in intramuscular hydration.
What the research says
3 studiesStudy: Changes in Human Muscle Transverse Relaxation Following Short‐Term Creatine Supplementation
The study shows that taking creatine increases water inside muscle cells, which supports part of the claim. But it doesn’t prove that this happens because of glycogen or GLUT4.
The study shows creatine increases muscle glycogen, which could hold more water, but it proves this isn’t because of GLUT4, which the claim says is the reason.
The study shows creatine helps muscles store more glycogen after exercise, but it found no evidence that it works by increasing the GLUT4 protein or by making muscles hold more water.
Related videos
Score breakdown, mechanism chain, raw evidence, ideal studies needed & 3 supporting studies
Not medical advice. For informational purposes only. Always consult a qualified healthcare professional before making health decisions.