Fear of “creatine bloat” keeps many people from taking the superstar supplement. But bloating isn’t an inevitable consequence! “When the right dose and right form of creatine are taken, one should experience minimal bloating, so long as their overall gut health is in check,” says Kylene Bogden, M.S., R.D.N., C.S.S.D., I.F.N.C.P., performance dietitian for the Cleveland Cavaliers.
So, what are the “right” doses and forms needed to avoid creatine bloat? Your answers ahead.
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- ABOUT OUR EXPERTS: Kylene Bogden, M.S., R.D.N., C.S.S.D., I.F.N.C.P., is the co-founder of FWDfuel.com and Cleveland Cavaliers Performance Dietitian. Daniel Chavez, R.D., C.S.C.S., is a certified strength and conditioning specialist with the nutrition counseling service Fay Nutrition.
Creatine Basics
Before tackling the phenomenon of creatine bloat, let’s back up a bit and tackle the basics: What is creatine?
Creatine is a compound made from three amino acids: arginine, glycine, and methionine, according to registered dietician and certified strength and conditioning specialist Daniel Chavez, R.D., C.S.C.S., of Fay Nutrition. The pancreas and liver synthesize some of the creatine we need, and the rest can be consumed through certain animal products like meat and fish, as well as creatine supplements, he says.
The vast majority (95 percent) of creatine in the body is stored in the skeletal muscles in a form called creatine phosphate (phosphocreatine), though some is also stored in the brain and gonads. When the body needs extra energy—for example, when lifting something heavy or mulling over a problem—it can call on phosphocreatine to help make cellular fuel called adenosine triphosphate (ATP), says Bogden.
During training and exercise, higher energy levels that result from creatine supplementation can translate to longer runs, heavier lifts, and more explosivity during plyometrics, according to Bogden. “This ultimately translates to greater progress,” she says.
Creatine’s benefits don’t stop in the gym, either. Outside of the gym, supplementation can lead to increased focus and a more reliable memory, says Chavez.
Creatine Bloat, Demystified
The subject of more than 1,000 research studies, creatine may be one of the most well-researched supplements out there. But one potential side-effect from supplementing keeps interested folks: bloating.
Supplementing with creatine can cause bloating because it is an osmotically active substance, which means that it draws water into the muscle cells, explains Chavez. As the muscle cells’ volumes increase due to retained water, the muscles themselves expand.
Read More: The Best Supplements To Try If You’re Prone To Bloating
The bright side of the increased water retention is that your muscles look bigger, giving the appearance of increased muscle mass. The downside is that the water retention can lead to an average water weight gain of one kilogram (approximately two pounds), as well as the sensation of bloating, particularly in the abdomen, Chavez says.
Creatine Bloat Can Be Avoided
Given that the natural substance’s proven benefits range from boosted brain health and increased focus to stronger bones and greater muscle mass, forgoing creatine to forgo creatine bloat also means forging many health benefits. The good news: Creatine bloat can be avoided.
“Bloating is more likely to occur when an individual supplements with higher doses of creatine,” says Chavez. While a standard daily dosage of creatine is three to five grams, research supports the idea of a creatine loading phase. “A loading phase usually consists of ingesting up to 20 grams of creatine daily for your first week of supplementing,” he says. The purpose is to rapidly saturate your skeletal muscle cells with the compound to fast-track how long it takes to see benefits from supplementation. Indeed, research published in the Journal of the International Society of Sports Nutrition saw that individuals who supplemented with three grams of creatine per day took 28 days to see the strength benefits that those who loaded with 20 grams per day saw after just six days.
The problem? “Bloating is much more common when a loading phase is administered,” says Bogden. The more creatine, the greater the water retention—and the greater the water retention, the greater the sensation of bloat.
Individuals who wish to skip the risk of bloating can simply skip the loading phase and begin with the maintenance (or standard) dose of three to five grams per day, says Chavez. “This method will still increase creatine stores and help you achieve the benefits of creatine supplementation, but more gradually and with less risk of bloating,” he says. Crucially, researchers from the aforementioned Journal of International Society of Sports Nutrition review reported that those who did not do an initial loading phase experienced the exact same benefits of creatine supplementation as those who had a loading phase by the four-week mark. Simply put, as far as creatine is concerned, you can either choose bloating or patience.
When deciding whether to start with closer to three or five grams of creatine per day, Bogden recommends considering the sensitivity of your stomach overall. “If you tend to have a very sensitive stomach, you may want to try three grams to start,” she says. That’s because another potential side effect of creatine is diarrhea. (Though, research shows these side effects are more common with larger doses of 10 grams or more.)
4 Other Ways To Reduce The Risk of Creatine Bloat
Skipping the loading phase may be the best way to manage the bloat often associated with creatine supplementation—but it isn’t the only way. Here are four additional tips for warding off creatine bloat.
1. Pick the “right” kind of creatine
When shopping for a creatine supplement, you’ll notice that there are a few different forms of creatine available. Chavez recommends opting for a supplement featuring micronized creatine monohydrate (like Optimum Nutrition’s Micronized Creatine Powder) or creatine hydrochloride (like BodyTech’s Creatine HCl).
Micronized creatine monohydrate is a form of creatine monohydrate—the most widely researched form of creatine—that has been processed to reduce the particle size, explains Chavez. The reduced particle size makes it easier for the compound to dissolve in water, and thus potentially reduces water retention and bloating, he says.
Meanwhile, creatine hydrochloride is a form of creatine that has been bonded with hydrochloric acid in a lab in order to make it more soluble (or dissolvable) in water than other forms of creatine, he explains. In theory, the better the absorption of creatine the lesser the overall water retention.
2. Drink enough water
It might sound counterintuitive, but ensuring adequate daily water intake can reduce water retention, says Chavez. Dehydration causes the body to hold onto water as a way to ensure that it will have some water when it is needed, which can lead to bloat, he explains. Plus, dehydration can cause constipation which can exacerbate symptoms of bloat.
When you are properly hydrated, creatine can pull water into your muscle cells without your system sounding the dehydration alarm bell.
Read More: Attention Lifters, Dehydration Is Likely Affecting Your Gains
Your exact water intake needs vary based on climate, activity level, life stage, and overall health status, per the National Health Service. However, Chavez says that, for most people, eight glasses of fluid per day can ward off bloat-causing dehydration when supplementing with creatine.
3. Supplement consistently
The most important aspect of a creatine supplementation protocol is consistency, according to Bogden. “For some, this means taking it every day in their pre-workout drink or post-workout shake, while for others, it might be first thing in the morning,” she says. Regardless, consistent daily use allows individuals to reap the benefits associated with supplementation, while also reducing the risk of bloat.
Typically, any bloating that occurs with creatine supplementation will go away after the body adjusts to the supplement, Bogden explains. When you fail to take creatine regularly, the body cannot adjust to the supplement as fully, which can cause symptoms of bloating to linger.
4. Examine your food Choices
If bloating is a concern, “it may also help to reduce the intake of other foods and drinks that can contribute to bloating, such as high-sodium foods, carbonated beverages, and artificial sweeteners,” says Chavez. After all, creatine bloat is just one kind of bloat that can lead to abdominal distention and the sensation of puffiness. Keeping other variables in check can also help you stay symptom-free.