how much water weight will you gain with creatine?
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Water weight Your muscles will hold onto this water, resulting in bloating or puffiness around your arms, legs, or stomach. Your muscles may even appear bigger, even if you've just begun your training. In the first week of taking oral creatine, some people gain about 2 to 4.5 pounds, mainly due to water retention.
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The formula for minimum, daily hydration (not inclusive of training) is as follows: ½ body weight in ounces. So, if I weight 200 lbs., at a minimum, I should drink 100 oz. of water every day without exercise. For every hour of exercise add another 20 ounces of water to your daily intake.
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Creatine (methylguanidine acetic acid) is a compound derived from amino acids that is stored primarily in skeletal muscle at typical concentrations of 100–150 mmol/kg dry weight (dw) of muscle.
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Daily Weight Gain - By drinking more water per day, you will have a series of weight gains throughout the day as a quart (32 oz) of water weighs two pounds.
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Taking creatine monohydrate in powder form Creatine monohydrate and creatine supplements in general are often offered as a powder that should be dissolved in water or juice. Warm water or tea makes the dissolving process easier.
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In fact, one group of researchers may have proven that you don't need to take creatine all day—and that you don't need to take it every day—as long as you're averaging the necessary amount per day[59]. Instead of taking 30 grams per day, it may be possible to take 60 grams every other day for the same results.
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Dosage. To gain the full benefits of Kre-Alkalyn, consume 2 capsules (at a 1.5g serving of creatine monohydrate per 2 capsules) before exercise and 2 capsules immediately after exercise.
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Drinking more water could lower the serum creatinine level, but does not change kidney function. Forcing excessive water intake is not a good idea.
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The most well-studied form is creatine monohydrate. The ISSN suggests that 5 grams of creatine monohydrate four times daily for 5–7 days is the most effective way to increase your muscle creatine levels, though amounts may vary depending on your weight (2).
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For the early clinical trials this faster loading speeded up the results and the trials cost less. Loading is any dose greater than the maintenance dose. But for creatine it has become to mean 20 to 25 grams per day taken as several spaced 5 gram doses (5g is about one teaspoonful).
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Taking too much creatine is futile Taking too much creatine at one time can result in stomach discomfort and bloating, and it's a waste of money. After your muscles are fully saturated with creatine, it's recommended to take 3–5 grams (14 mg/pound or 30 mg/kg) daily to maintain optimal muscle stores.
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Dehydration can raise creatinine levels. Fluid intake can also be an issue for some people who have kidney disease. Talk to your doctor about how much water and other fluids you should drink daily and when is the best time to drink them.
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Expert research suggests that you only need a daily quarter of a teaspoon of creatine HCL for it to be effective, while monohydrate requires a loading phase of 15 – 20 grams and then 5 grams on a daily basis to keep your muscles saturated.
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Around half of this comes from the diet, and the rest is synthesized by the body. Food sources include red meat and fish. One pound of raw beef or salmon provides 1 to 2 grams (g) of creatine. Creatine can supply energy to parts of the body where it is needed.
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So here it is: If you live an entire week avoiding nutrition labels and making gym excuses, you can expect to gain about four pounds—one to two pounds of water weight (bloating) and one to two pounds of actual fat, Glassman says.
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You're gaining muscle. The general consensus in the fitness community is that the most muscle weight someone who is new to fitness will gain is about two pounds a month, but that's not a hard-and-fast number.
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Creatine can boost your energy stores and increase your athletic performance, but it may cause some water weight gain. Fluid retention might be temporary, or it might continue for as long as you use creatine. However, it may become less noticeable as you build lean muscle mass.