In this video, our supplement industry insider, James Grage, dives deep into the topic of creatine and its relationship with water retention. He discusses common concerns such as, Does creatine cause water retention or bloating? and Does creatine make you retain water?

Chapter:
0:00 - Introduction
0:04 - Meet James Grage, the supplement industry insider
0:12 - Basis of the discussion - creatine side effects
0:32 - The confusion in the science of creatine and water retention
0:41 - Recent studies on creatine and water retention
1:04 - Introduction to intracellular water retention
1:19 - The origin of confusion in creatine research
1:50 - Explaining the traditional creatine loading protocol
2:09 - An alternative approach to creatine loading
2:31 - Creatine intake in a normal diet
2:45 - Purpose of creatine supplementation
3:04 - Intracellular hydration and its benefits
3:37 - Creatine's role in glycogen storage
4:18 - The misunderstood process of creatine supplementation
4:37 - The misinformation about creatine
5:02 - Outdated beliefs in bodybuilding world
5:18 - Creatine's potential benefits for pre-contest diet phase
5:40 - James Grage's personal experiment with creatine
6:13 - The wrap-up: debunking the myth of creatine causing unwanted bloat
6:29 - Closing remarks and call to subscribe

James unravels the misconception around creatine water retention and provides a detailed explanation of how creatine actually works in the body. He emphasizes that the potential water retention caused by creatine is primarily intracellular, which means it occurs inside the muscle cells and can be beneficial for muscle growth.
The video also delves into the traditional creatine loading protocol and offers an alternative approach for those concerned about creatine water weight. James goes on to explain how creatine in conjunction with carbohydrates can enhance the muscle's ability to store glycogen, leading to fuller muscles. He further elaborates on how this process can lead to anabolic growth and muscle protein synthesis, thus making creatine an effective supplement for building muscle.
This video is not just insightful for men but also provides information on creatine for women, breaking down the myth that creatine leads to unwanted bloating or water retention. James also shares his personal experience of using creatine up until the day of his bodybuilding competition, challenging the outdated belief held by many in the bodybuilding world.
Make sure to subscribe and turn on notifications to stay updated on our new insider series where we will continue to discuss more topics on creatine. Stay tuned for more evidence-based insights into the world of supplements!

Always consult with a qualified healthcare professional or physician before starting any new workout, nutrition, or supplement regimen, especially if you have pre-existing health conditions or are taking medication. The views expressed in this video are based on current research and should not be taken as a substitute for professional medical advice.