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Strong Support

If you're a guy who lifts weights, taking creatine won't make you hold more water outside your cells compared to just training — the water increase seems to come from working out, not the supplement.

38
Pro
0
Against

Evidence from Studies

Supporting (1)

38

Community contributions welcome

38

Creatine Supplementation Does Not Influence the Ratio Between Intracellular Water and Skeletal Muscle Mass in Resistance-Trained Men.

Randomized Controlled Trial
Human
2020 Nov 1

The study shows that both creatine and placebo groups had the same increase in extracellular water after training, so creatine didn’t add extra fluid gain beyond what exercise alone caused.

Contradicting (0)

0

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No contradicting evidence found

Gold Standard Evidence Needed

According to GRADE and EBM methodology, here is what ideal scientific evidence would look like to definitively prove or disprove this specific claim, ordered from strongest to weakest evidence.

Source Study

Creatine Supplementation Does Not Influence the Ratio Between Intracellular Water and Skeletal Muscle Mass in Resistance-Trained Men.

Score: 38
DOI: 10.1123/ijsnem.2020-0080

Similar Assertions

If you're a guy who lifts weights, taking creatine might help you gain more muscle and hold onto more water inside your cells than just training alone.

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If you're a guy who lifts weights, taking creatine for 8 weeks can help you gain muscle and hold more water inside your muscle cells — but the water doesn't increase more than the muscle does, so it's not just 'bloating' — it's real growth.

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When guys who lift weights gain muscle, their muscle cells also hold more water — and this happens whether or not they take creatine. It suggests that growing muscle might be linked to how much water the cells hold.

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Taking 20 grams of creatine every day for two weeks might help young active women hold more water inside their cells, which could support muscle function.

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Taking creatine every day for two weeks doesn’t change how much water is in or around your cells — even though the balance between them might shift a little — at least in young women who work out regularly.

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