Creatine is a popular dietary supplement known for enhancing muscle size, strength, and performance. While creatine is generally safe, some users may experience bloating during the initial loading phase, where higher doses are taken. In this blog post we provide some tips to minimize this adverse effect.
Creatine Loading and bloating
Creatine bloating often occurs during the loading phase, involving 20–25 grams of creatine daily for 5–7 days. This phase increases body weight due to muscle mass and water intake, causing temporary bloating. The maintenance dose of 3–5 grams per day afterward helps maintain optimal muscle stores. Skipping the loading phase can potentially limit or prevent bloating, as increases in total body water are typically short-term and resolve after a few weeks.
When to take
The loading phase of creatine aims to saturate muscles quickly for faster benefits, as creatine takes 5–7 days to show effects. The timing of creatine intake is not critical, but consistency is. Skipping the loading phase and opting for a daily maintenance dose of 3–5 grams is an alternative that may reduce bloating associated with higher doses. While loading provides quicker results (1 week), studies suggest that longer-term, lower-dose supplementation (3–4 weeks) effectively improves athletic performance without causing rapid weight gain.
The best supplement form
Creatine monohydrate is the most researched and effective form of creatine available. Despite claims by marketers about the superiority of other forms like buffered creatine or creatine hydrochloride, research indicates that creatine monohydrate has nearly 100% absorption rate. Additionally, creatine monohydrate is more economical compared to other forms, which are often more expensive. It is commonly available as a powder, either alone or in pre-workout products, and is recommended for its effectiveness and cost-efficiency. Micronized creatine, a smaller form of creatine monohydrate, is also available for easier mixing with liquids.
Safety and precautions
Creatine is a highly safe supplement, despite media reports suggesting harm to kidneys and dehydration, claims not supported by evidence. Numerous studies, spanning 10 months to 5 years and involving diverse individuals, show no adverse effects on kidney health with doses of 5–20 grams per day. Contrary to common misconceptions, creatine does not lead to dehydration, even when used during exercise in high temperatures. The scientific consensus overwhelmingly supports the safety of both short- and long-term creatine use in generally healthy individuals. However, individuals with kidney issues or on medications should consult with healthcare providers before starting a creatine regimen for safety assurance. In summary, creatine exhibits a robust safety profile based on extensive research.
The Bottom Line
Creatine is a widely used supplement for enhancing exercise and athletic performance. Bloating, commonly associated with the loading phase involving 20–25 grams of creatine for 5–7 days, results from increased muscle mass and water intake. This bloating can be avoided by opting for a daily maintenance dose of 3–5 grams without the loading phase. Among various forms, creatine monohydrate is the most extensively studied, considered safe, and proven to be the most effective
https://www.healthline.com/nutrition/creatine-bloating