Hydration plays a key role in muscle function, digestion, cognitiive function and athletic performance
Hydration from water alone isn't optimal. You need electrolytes that can be obtained through food and supplementation.
Sweat rates will differ from person to person and in different environments.
Introduction
Creatine is one of the most researched fitness supplements in the world. It has been proven to help improve performance and strength and support muscle mass growth.
However, there is a common myth that creatine can cause fat gain, primarily due to people noticing weight gain whilst taking it. In short, what people are likely to notice is weight gain resulting from increased water retention within muscle cells, and greater muscle mass over time. This article will explore this myth and explain the science behind what is happening.
Table of contents
Introduction Why does Hydration matter? Muscle Function & Joint Health Digestion & Nutrient Absorption Cognitive Function Signs of Dehydration The Benefits of Staying Hydrated Improved Physical Performance Improved Cognitive Function Immune Function, Digestion & Gut Health The Role of Electrolytes Sodium Potassium Magnesium Foods to Help Support your Hydration A Daily Hydration Routine Example Morning Throughout the Day Pre Workout During Exercise A Breakdown of Marchon Performance Hydration Sodium Citrate Magnesium Malate Carbohydrate Conclusion
What is Creatine
Creatine is a naturally occurring compound, which is found in certain foods. However, in most cases you will find people supplementing it in the form of creatine monohydrate. Creatine is mainly known for its ability to help aid athletic performance, strength and power, which with consistent training and time may also lead to more muscle gain.
Whilst you’re here, be sure to check out our full breakdown in our article on what is creatine and the different forms of creatine
Why does Creatine cause Weight Gain?
Creatine works by drawing water into muscle cells, leading to an increase in intracellular water. This osmotic effect results in muscle cell volumisation, giving the muscles a fuller look, which may also lead to a slight increase in overall body weight. We must make the distinction that this increase in weight is not due to fat gain, but instead just water retention and perhaps increased muscle size.
Intracellular Water vs Extracellular Water
To understand the effects of creatine on body weight, we must differentiate between intracellular water (henceforth ICW) and extracellular water (ECW).
- ICW is specifically fluid inside the cells
- ECW is fluid outside the cells, which includes blood plasma and interstitial fluid.
- Studies have shown that creatine increases ICW, but not ECW. This is key to the efficacy of creatine because an increase in ICW is what is associated with muscle growth, strength, and improved athletic performance.
Does Creatine lead to an increase in Fat Mass?
To understand the effects of creatine on body weight, we must differentiate between intracellular water (henceforth ICW) and extracellular water (ECW). ICW is specifically fluid inside the cells, whilst ECW is fluid outside the cells, which includes blood plasma and interstitial fluid. Studies have shown that creatine increases ICW, but not ECW. This is key to the efficacy of creatine because an increase in ICW is what is associated with muscle growth, strength, and improved athletic performance.
Does Creatine lead to an increase in Fat Mass?
Creatine itself will not cause you to gain more muscle. However, the outcome from creatine giving you the ability to consistently:
- lift more weight for more reps, essentially
- training harder for longer, may lead to
- greater muscle hypertrophy over time.
A Breakdown of Marchon Performance Hydration
With Performance Hydration, we carefully selected the ingredients to not just be optimal for your hydration but also your gut, for better absorbability and more. Here is our breakdown:
Sodium Citrate
Most electrolyte products use sodium chloride, but we chose to use sodium citrate instead for a number of reasons. It is easier on the gut compared to sodium chloride; it has lower osmolarity which means that water uptake in the small intestine is faster; and it is used in the tricarboxylic acid cycle, which is a pathway for energy production in the body.
Magnesium Malate
Magnesium malate is a highly absorbable form of magnesium bound to malic acid. It is better absorbed than other forms such as magnesium oxide, meaning that it offers absolutely minimal gastrointestinal distress. Malic acid is also an intermediary in the tricarboxylic acid cycle, which means it helps support sustained energy over time. It is also gentler on the stomach than forms such as magnesium citrate.
Carbohydrate
Interestingly, we also chose to include a small amount of carbohydrate in our Performance Hydration electrolyte powder. We did this as sodium and glucose are absorbed together through the SGLT1 transport system in the intestines, which means that by delivering them together there is a faster and more efficient electrolyte absorption.
Conclusion
To conclude, whether you are training, competing, working long hours or just getting through your day, proper hydration can make a major difference to how you feel and function every day. Whilst you are here, be sure to check out our article on “what are electrolytes”?
Liam Holmes
I’m responsible for shaping the nutrition philosophy and supplement formulations at MARCHON. With over 18 years of experience coaching and educating athletes at elite football clubs including Tottenham Hotspur, Fulham FC, Celtic, and FC Copenhagen. My focus is on turning complex nutrition science into practical strategies. My goal is simple, to help you cut through the noise, fuel smarter, and get the most out of your training
